Thurs: Travel Day 3 miles
Macros: 1198
Fat: 39
Protein: 102
Carbs: 119
Friday:
Yoga and Legs
Leg Ext: 2 warms,65x10x3
Front Squat: 1 warm, bar+10x10x3
Sumo Squat: 1 warm, Barx10x3
DB Step Ups: 15lb dbx10x3
Calf press: 165x20x4 (on leg press machine)
Calories: 1328
Fat: 43
Protein: 125
Carbs: 110
Saturday:
Yoga and Back
Lat Pulldown Wide: 2 warms, 65x10x3
Deads: 2 warms, barx10x3
DB Bench row: 1 warm, 15lb dbx10x3
DB Pullover: 1 warm, 25x10x3
Leg curl: 2 warms, 55x10x3
Calories: 1543
Fat: 45
Protein: 129
Carbs: 112
Sunday, October 16, 2011
Wednesday, October 12, 2011
rest day and macros
Could not get in a workout today. Looong day at work. Mtgs all day and no lunch...BOOOOO! :(
Total Calories: 980
Fat: 30
Protein: 105
Carbs: 89
Total Calories: 980
Fat: 30
Protein: 105
Carbs: 89
Tuesday, October 11, 2011
workout and macros
inc db press 2 warms, 20 lbs dbx10x3
flat bar 1 warm, bar +10x10x3
push ups to failure
barbell curl 2 warms, 15 lb dbs, 10x3
rope curl 1 warm, 40x10x3
cardio 2.5 miles
calories: 1240
fat:39
carbs: 99
protein: 86
travel day..tough on diet
Monday, October 10, 2011
Sunday, October 9, 2011
Delts and Tris and Yoga
Hot Yoga (I love doing this as an alternative to Cardio; Good calorie burner and muscle stretcher!)
Delts and tris:
Seated Bar Press: 2 warms, 40x10x3
Seated Side Lateral: 1 warm, 8x10x8
Front Raise: 1 warm, 15lbs dbx10x3
Tricep Press: 2 warms, small barx10x3
DB Ext: 1 warm, 15lb db x10x3
Macros:
Total Calories: 1329
Fat: 38
Carbs: 116
Protein: 125
Delts and tris:
Seated Bar Press: 2 warms, 40x10x3
Seated Side Lateral: 1 warm, 8x10x8
Front Raise: 1 warm, 15lbs dbx10x3
Tricep Press: 2 warms, small barx10x3
DB Ext: 1 warm, 15lb db x10x3
Macros:
Total Calories: 1329
Fat: 38
Carbs: 116
Protein: 125
Saturday, October 8, 2011
Thursday, October 6, 2011
Back and Hammies 10/6
Lat pulldown wide: 2 warms, 70lbsx10x3
Deads: 2 warms, barx10x3
Row (machine): 1 warm, 30x10x3
DB pullover: 25lbx10x3
Leg curl: 2 warms, 40lbx10x3
I have a question Joe, Isn't a DB pullover focusing on chest? Am I doing the wrong move? I am sideways on the bench on my back, pulling the DB from the floor up across my chest. Is that a Lat move? Do I need to do it differently? Thx!
Deads: 2 warms, barx10x3
Row (machine): 1 warm, 30x10x3
DB pullover: 25lbx10x3
Leg curl: 2 warms, 40lbx10x3
I have a question Joe, Isn't a DB pullover focusing on chest? Am I doing the wrong move? I am sideways on the bench on my back, pulling the DB from the floor up across my chest. Is that a Lat move? Do I need to do it differently? Thx!
Wednesday, October 5, 2011
Workout and Macros
In DB Press: 20lb db 2 warms, 3 realx10
Flat Bar: bar +20, 1 warm, 3x10
push-ups to failure
Barbell Curl: 2 warms, 15sx10x3
Rope Cable Curl: 2 warms, 50x10x3
Macros: Struggling this week w/my diet while on the road
Total Calories: 1243
Fat 40
Carbs 120
Protein 105
Flat Bar: bar +20, 1 warm, 3x10
push-ups to failure
Barbell Curl: 2 warms, 15sx10x3
Rope Cable Curl: 2 warms, 50x10x3
Macros: Struggling this week w/my diet while on the road
Total Calories: 1243
Fat 40
Carbs 120
Protein 105
Tuesday, October 4, 2011
Legs Workout 10/4
Leg Ext 1 warm, 85x10x3
Front Squat 2 warms, bar+10x10x4
Sumo 1 warm, bar+10x10x3
DB Step Ups 15 lb DBx10x3
Calf Raises 45x20x4
Treadmill 20 min/2.0 miles
Stair Mill 20 min/2.0 miles
Front Squat 2 warms, bar+10x10x4
Sumo 1 warm, bar+10x10x3
DB Step Ups 15 lb DBx10x3
Calf Raises 45x20x4
Treadmill 20 min/2.0 miles
Stair Mill 20 min/2.0 miles
Monday, October 3, 2011
Cardio and Macros
Cardio 3.5 miles
Total Calories: 1312
Fat: 41
Carbs: 129
Protein: 105
On the road all day...Not too great on the diet today...Pretty high carb for what I normally do..
Total Calories: 1312
Fat: 41
Carbs: 129
Protein: 105
On the road all day...Not too great on the diet today...Pretty high carb for what I normally do..
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