Sunday Jan 30, 2011

Macros:
C-152.3
P-142.5
F-44.0

Back/shoulders
lat under 90/15, 110/10,120/8,8,10
bentover row 65/10, 75/10, 85/8, 90/8
rack pullup 9,8,7
YTI-3/15, 5/10,10
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,5 5/6,6,8
back hyper ext on ball 3 x15
arm swing/burpee countdowns from 10-total time 8 min
bike 30 min

Saturday Jan 29, 2011

Macros:
C-116.8
P-121
F-19

Chest/arms
incline bench 55/15, 75/10, 80/8,8, 85/8
flat db 20/12, 22.5/10, 25/10
chest fly mach ss w/ 30/10x3
incline pushups 10, knees 10, toes 10
cable curl ss w/ 12.5/10, 10, 10
std db cur 10/ 10,10, 12/10
rope tri press ss w/ 32.5/10,10,10
std tri extension 12/10 x 3

Post workout HIIT 8 20/40 sec intervals 3 min warmup, finish to 20min total time

Friday Jan 28 2011

Macros:
C-98.3
P-130.6
F-46.6

No training

Thursday, Jan 27,2011

Macros:
C-101.8
P-158.1
F-39.6

Training- Legs
Step Ups 15/12,12,17.5/12,12
stiff deads 80/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,10
calves- singles straight thru 5/ 15x

Does shoveling snow count for cardio?? LOL!

Wed Jan 25,2011

Macros:
C-107.3
P-147.6
F-46.1

No training..just snow shoveling!

Tuesday Jan 25, 2011

Macros:
C-90.8
P-148.6
F-51.6

Back/Shoulders w/Joe
Bentover Row 45-65-85/8,95/8,9
Rope pulldown 50-60-70/10 drop
rack Pullup ss w/3 x 6
pullover30-35-40
push press 30-40-45
seated side lat 10-12-12

Monday Jan 24, 2011

Macros:
C-96.3
P-138.6
F-39.6

HIIT cardio- bike 8 x 20/40 intervals 5 min warmup/5 min cooldown
Abs- planks 3 x 1 min

Sunday Jan 23, 2011

Macros:
C-93.3
P-130.7
F-33.5

Chest/arms
incline bench 55/15, 75/10, 80/8,8, 85/8
flat db 20/12, 22.5/10, 25/10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10, 10, 9
std db cur 10/ 10,10,10
rope tri press ss w/ 35/10, 37.5/10,10
std tri extension 12/10 x 3

Post workout cardio 27 bike
Had an awesome workout! Took All Out 15 min before..felt great! Strong!

Sat Jan 22 2011

Macros:
C-112.8
P-138.7
F-30

Training- Legs
Step Ups 15/12,12,17.5/10,12
stiff deads 75/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,10
calves- singles straight thru 5/ 15x3

post workout cardio- bike 29 min

Friday Jan 21,2011

Macros:
C-82.3
P-127.6
F-44.6

Back/shoulders
lat under 90/15, 110/10,120/8,8,9
bentover row 65/10, 75/10, 85/8,9
rack pullup 9,7,8
YTI-3/15, 5/10,10
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,5 5/6,6,7
back hyper ext on ball 3 x15
HIIT cardio- bike 8 x 20/40 intervals 3 min warmup/5 min cooldown
Felt stronger on the HIIT intervals this time!

Thursday 1/20/11

Macros:
C-92.3
P-143.6
F-47.1

Training- Phusia Dance class 45 min + abs

Wed Jan 19/11

Macros:
C-113.3
P-154.6
F-63.5

No training

Tuesday 1/18/11

Macros:
C-88.8
P-147.1
F-44.6

Chest/arms
slight incline press 45/14, 60/10, 75/8, 80/6 drop
incl db press 20/10, 25/8,8
ss w/ pushups on knees 10 x 3
ez bar curl 30-40-45/8 last set ss w/
hammer curl 2x 15/10
Tri rope press 20-25-27 last set ss w/
dips 2x 10

Thanks Joe!

Monday 1/17/11

Macros:
C-102.3
P-153.6
F-52.1

Training- Legs
Step Ups 15/12,12,12, 17.5/10
stiff deads 65/12, 95/12, 115/10, 120/10
leg ext ss w/ 45/12, 50/12,12
sissy squat 3x15
ham curl 45/12, 50/10,9
calves- singles straight thru 5/ 15x3

post workout cardio- bike 28 min

Sunday 1/16/11

Macros:
C-97.3
P-162.7
F-63.5

Back/shoulders
lat under 90/15, 110/10,120/8,8,8
bentover row 65/10, 75/10, 85/8,8
rack pullup 8,5,7
YTI-3/12, 5/8,8
side lat ladders 5/8,8,8 8/6,6,6 10/5,5,4 5/6,6,7
back hyper ext on ball 3 x12

cardio Bike 28 min

Saturday 1/15/11

Macros:
C-106.8
P-121
F-52.8

Chest/arms
incline bench 45/15, 65/12, 75/10, 80/8,8
flat db 20/12, 22.5/10,10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10, 10, 8
std db cur 10/ 10,10,10
rope tri press ss w/ 35/10, 10,10
std tri exension 10/10 x 3

HIIT cardio- bike 8 x 20/40 intervals 3 min warmup/5 min cooldown
HIIT was a lot tougher than expected! Glad to get back to it though!

Friday 1/14/11

Macros:
C-98.8
P-136.1
F-43.6

No training :( Got home fro work at 8 p. Felt much better though!

Thursday 1/13/11

Macros:
C-99.8
P-165.1
F-50.1

Training- Phusia Dance class 45 min + abs
Felt better energy after class tonite and during the day. Yay!

Wed 1/12/11

Macros:
C-98.8
P-149.1
F-47.6

No training..was completely wiped out today :(

Tuesday 1/1/11

Macros:
C-95.8
P-161.1
F-59.1

Train legs w/ joe
Leg ext 35-45-55
Leg curl 25-30-35
Leg press 135-225-270/10 x2
stiff deads 65-85-102/10,11
calf raises ss w/ 3x12
sumos 45/12, 50/12 x2

Monday 1/10/11

Macros:
C-99.8
P-150.1
F-50.1

No training

Sunday 01/09/11

Macros:
C-109.3
P-180.7
F-55.5

Back/shoulders
lat under 90/15, 110/10,10, 120/8,8
bentover row 65/10, 75/10, 85/8,9
rack pullup 8,6,7
YTI-3/12 x3
side lat ladders 5/8,10,8 8/6,6,6 10/6,5,6 5/6,6,7
back hyper ext on ball 3 x10

cardio Bike 28 min
Was totally exhausted after the workout, really had to push myself thru...kinda wondering what's up because normally my workouts make me energized

Saturday Jan 8

Macros:

C-125
P-137
F-59.6

Chest/arms
incline bench 45/15, 65/12, 75/10, 80/8,8
flat db 20/12, 22.5/10,10
chest fly mach ss w/ 30/10x3
incline pushups 3 x10
cable curl ss w/ 12.5/10x 3
std db cur 10/ 10 x3
rope tri press ss w/ 35/10 x 3
std tri exension 10/10 x 3

cardio- bike 30 min

friday 1/7/11

Macros:
C-69.8
P-150.1
F-53.2

No training

Thursday 1/6/11

Macros:
C-74.3
P-170.6
F-57.2

Cardio- Phusia dance class 45 min + abs

Wed 1/5/11

Macros:
C-94.8
P-157.1
F-54

Training- Legs
Step Ups 15/12,12,10,10
stiff deads 65/12, 95/10, 115/10,10
leg ext ss w/ 40/12, 45/12, 50/12
sissy squat 3x15
ham curl 45/12, 50/10,8
calves- singles straight thru 5/ 15x3

Tuesday 1/4/11

Macros:
C -87.3g
P-164.1g
F-54g

Back/shoulders w/ Joe

Test post

Hi Joe- Just wanted to test this thing out....

Macros for Monday...Carbs 99.1g, Protein 147.6 g Fat 55.7
No training

Talk to you tonite