Macros:
C-156.8
P-145.1
F-48.1
Cardio- 30 min
Was sick over weekend (stomach flu) and I didn't doc my macros...no training either...
Starting to feel better today
Monday, February 28, 2011
Friday, February 25, 2011
Thrusday Feb 24, 2011
Macros:
C-79.3
P-137.6
F-42.6
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 25/12,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,9
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,8,8
Wow!! Good intensity all exercises, close to or at failure on reps except for chest press
bike 25 min
C-79.3
P-137.6
F-42.6
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 25/12,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,9
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,8,8
Wow!! Good intensity all exercises, close to or at failure on reps except for chest press
bike 25 min
Thursday, February 24, 2011
Wednesday, February 23, 2011
Tuesday Feb 22, 2011
Macros:
C-76.3
P-155.6
F-39.6
legs
Barbell squat 45/10,10, 75/8, 95/8, 115/5,10
leg curl 25/10, 35/8, 40/8,10
leg press 135/15,15, 180/15/15
stiff db deads ss w/ 30/10, 40/8,10
leg ext 40/10, 50/8, 11
C-76.3
P-155.6
F-39.6
legs
Barbell squat 45/10,10, 75/8, 95/8, 115/5,10
leg curl 25/10, 35/8, 40/8,10
leg press 135/15,15, 180/15/15
stiff db deads ss w/ 30/10, 40/8,10
leg ext 40/10, 50/8, 11
Tuesday, February 22, 2011
Monday, February 21, 2011
Sunday Feb 20,2011
Macros:
C-114.8
P-116.7
F-35
Back/shoulders
wide lat pulldown 100/15, 110/10,10 120/10,10, 125/10
rack pullup 10,10,10,10
pullover ss w/37.5/10, 40/10,10
close pulldown 100/10,110/10,12
seated shoulder press 22.5/10, 25/10, 27.5/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 5:40! Better!
bike 30 min
C-114.8
P-116.7
F-35
Back/shoulders
wide lat pulldown 100/15, 110/10,10 120/10,10, 125/10
rack pullup 10,10,10,10
pullover ss w/37.5/10, 40/10,10
close pulldown 100/10,110/10,12
seated shoulder press 22.5/10, 25/10, 27.5/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 5:40! Better!
bike 30 min
Sunday, February 20, 2011
Saturday, February 19, 2011
Friday Feb 18, 2011
Macros:
C-70.3
P-154.2
F-35
Chest/arms
flat bench press 55/15, 75/10,10 80/10, 85/8
pushups toes 12,12,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/7 drop 15/9f
lying tri ext 15/12,10 17.5/8, 20/5 drop 15/7f
C-70.3
P-154.2
F-35
Chest/arms
flat bench press 55/15, 75/10,10 80/10, 85/8
pushups toes 12,12,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/7 drop 15/9f
lying tri ext 15/12,10 17.5/8, 20/5 drop 15/7f
Friday, February 18, 2011
Thursday Feb 17, 2011
Macros:
C-92.8
P-140.1
F-30.6
Abs circuit x3
plank 1 min
side plank 45 sec ea
woodchops 35/12 ea
ball jack knife 10,10,12
HIIT Cardio 10 20/40 sec intervals, to 30 min
C-92.8
P-140.1
F-30.6
Abs circuit x3
plank 1 min
side plank 45 sec ea
woodchops 35/12 ea
ball jack knife 10,10,12
HIIT Cardio 10 20/40 sec intervals, to 30 min
Thursday, February 17, 2011
Wednesday Feb 16, 2011
Macros:
C-83.8
P-147.1
F-25.1
legs
Barbell squat 65/12, 95/10, 115/10, 120/10, 125/10
leg ext 50/12, 55/10, 60/10, 65/10
walk lunge 15/8 17.5/8,8
stiff deads 95/12, 115/10, 125/10
ab/adductor cable 10/12 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 20 min+ walk 20 min
C-83.8
P-147.1
F-25.1
legs
Barbell squat 65/12, 95/10, 115/10, 120/10, 125/10
leg ext 50/12, 55/10, 60/10, 65/10
walk lunge 15/8 17.5/8,8
stiff deads 95/12, 115/10, 125/10
ab/adductor cable 10/12 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 20 min+ walk 20 min
Wednesday, February 16, 2011
Tuesday Feb 15, 2011
Macros:
C-86.8
P-142.1
F-25.6
Back/shoulders
lat under 50-70-80-85/8,9
rack pullup 10,10,10
pullover ss w/30-35-40
close pulldown 60 x3
std shoulder press 30-40-50/8,10
side lat seated 10-12-12 drop standing
Abs circuit x2
plank 1 min
side plank 45 sec ea
woodchops 30/12 ea
ball jack knife 10
C-86.8
P-142.1
F-25.6
Back/shoulders
lat under 50-70-80-85/8,9
rack pullup 10,10,10
pullover ss w/30-35-40
close pulldown 60 x3
std shoulder press 30-40-50/8,10
side lat seated 10-12-12 drop standing
Abs circuit x2
plank 1 min
side plank 45 sec ea
woodchops 30/12 ea
ball jack knife 10
Tuesday, February 15, 2011
Monday, February 14, 2011
Sunday Feb 13, 2011
Macros:
C-99.8
P-125.2
F-37.5
Chest/arms
flat bench press 55/15, 75/10,10 80/10,8
pushups toes 12,10,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/6 drop 15/8f
lying tri ext 15/10,10,10 17.5/10 drop 12/8
Bike 45 min
C-99.8
P-125.2
F-37.5
Chest/arms
flat bench press 55/15, 75/10,10 80/10,8
pushups toes 12,10,12 drop knees 10
incline fly 20/10, 22.5/10,10,10
seated db curl 15/10,10 17.5/8, 20/6 drop 15/8f
lying tri ext 15/10,10,10 17.5/10 drop 12/8
Bike 45 min
Sunday, February 13, 2011
Saturday Feb 12, 2011
Macros:
C-93.3
P-139.2
F-35
legs
Barbell squat 65/12, 95/10, 105/10, 115/10, 120/10
leg ext 50/12, 55/10, 60/10,10
walk lunge 15/8,8 17.5/8
stiff deads 95/10, 105/10, 115/10
ab/adductor cable 10/10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 30 min
C-93.3
P-139.2
F-35
legs
Barbell squat 65/12, 95/10, 105/10, 115/10, 120/10
leg ext 50/12, 55/10, 60/10,10
walk lunge 15/8,8 17.5/8
stiff deads 95/10, 105/10, 115/10
ab/adductor cable 10/10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x3
bike 30 min
Saturday, February 12, 2011
Friday, Feb 11,2011
Macros:
C-101.3
P-140.6
F-54.6
HIIT Cardio 10-20/40 sec intervals 5 min warmup, to 30 min total time
C-101.3
P-140.6
F-54.6
HIIT Cardio 10-20/40 sec intervals 5 min warmup, to 30 min total time
Friday, February 11, 2011
Thursday, February 10, 2011
Wed Feb 9, 2011
Macros:
C-132.8
P-163.7
F-39.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/8,8
rack pullup 10,10,10
pullover ss w/35/10,37.5/10,10
close pulldown 90/10, 100/10,105/10
seated shoulder press 20/12, 22.5/10, 25/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 6:36! Better!
bike 20 min, walk 15 min
C-132.8
P-163.7
F-39.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/8,8
rack pullup 10,10,10
pullover ss w/35/10,37.5/10,10
close pulldown 90/10, 100/10,105/10
seated shoulder press 20/12, 22.5/10, 25/10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 6:36! Better!
bike 20 min, walk 15 min
Wednesday, February 9, 2011
Tuesday Feb 8, 2011
Macros:
C-81.3
P-153.6
F-49.6
Chest arms
incline db 20-25-30-32/6,8
sl inc bar 65-75/8,8 drop
bar curl 30-40-45/8,8
rope press 15-20-25/8,11
db curl ss w/ 12/12, 15/12
bar ext 30/12, 40/12
C-81.3
P-153.6
F-49.6
Chest arms
incline db 20-25-30-32/6,8
sl inc bar 65-75/8,8 drop
bar curl 30-40-45/8,8
rope press 15-20-25/8,11
db curl ss w/ 12/12, 15/12
bar ext 30/12, 40/12
Tuesday, February 8, 2011
Monday, February 7, 2011
Sunday Feb 6, 2011
Macros:
C-208.8
P-166.7
F-57.5
legs
Barbell squat 45/15, 65/12, 85/10, 105/10, 115/10
leg ext 45/12, 55/10, 60/10,10
walk lunge 15/8 x3
stiff deads 85/10, 95/10, 105/10
ab/adductor cable 10/8-10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x2
bike 20 min
C-208.8
P-166.7
F-57.5
legs
Barbell squat 45/15, 65/12, 85/10, 105/10, 115/10
leg ext 45/12, 55/10, 60/10,10
walk lunge 15/8 x3
stiff deads 85/10, 95/10, 105/10
ab/adductor cable 10/8-10 x3 ea
finisher 20 sec jump squats, 20 sec body weight squats, 30 sec squat hold circuit x2
bike 20 min
Sunday, February 6, 2011
Saturday Feb 5, 2011
Macros:
C-158.3
P-160.2
F-49.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/6,8
rack pullup 10,10,10
pullover ss w/35/10,10,10
close pulldown 90/10, 100/10,10
seated shoulder press 20/12, 22./10,10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 8 min
bike 20 min
C-158.3
P-160.2
F-49.5
Back/shoulders
wide lat pulldown 90/15, 110/10,10 120/6,8
rack pullup 10,10,10
pullover ss w/35/10,10,10
close pulldown 90/10, 100/10,10
seated shoulder press 20/12, 22./10,10
front raise 20/10,10,10
arm swing/burpee countdowns from 10-total time 8 min
bike 20 min
Saturday, February 5, 2011
Friday Feb 4, 2011
Macros:
C-76.3
P-151.6
F-50.6
HIIT Cardio 10 20/40 intervals 5 min warmup to 30 min total on bike
C-76.3
P-151.6
F-50.6
HIIT Cardio 10 20/40 intervals 5 min warmup to 30 min total on bike
Friday, February 4, 2011
Thursday, February 3, 2011
Wed Feb 2, 2011
Macros:
C-76.3
P-146.6
F-49.6
Chest/arms
flat bench press 45/15, 65/12, 75/10, 80/8,8
pushups toes 10,10,10 drop knees 10
incline fly 17.5/10, 20/10, 22.5/10,10
seated db curl 12/12, 15/10, 17.5/8, 20/6 drop 15/7
lying tri ext 12/12, 15/10,10 17.5/8 drop 12/8
walked murph! (or more appropriately got walked by him!) 30 min
C-76.3
P-146.6
F-49.6
Chest/arms
flat bench press 45/15, 65/12, 75/10, 80/8,8
pushups toes 10,10,10 drop knees 10
incline fly 17.5/10, 20/10, 22.5/10,10
seated db curl 12/12, 15/10, 17.5/8, 20/6 drop 15/7
lying tri ext 12/12, 15/10,10 17.5/8 drop 12/8
walked murph! (or more appropriately got walked by him!) 30 min
Wednesday, February 2, 2011
Tuesday, February 1, 2011
Monday Jan 31, 2011
Macros:
C-103.3
P-148.9
F-47.4
Legs w/ joe
Hack squat- Body wt-45-70-90/8,12
stiff deads 75-95-115/8,125/8,8
leg ext 50-60/10,11
barbell lunge 45/6, 50/6, 55/8
calf raises 3 x
C-103.3
P-148.9
F-47.4
Legs w/ joe
Hack squat- Body wt-45-70-90/8,12
stiff deads 75-95-115/8,125/8,8
leg ext 50-60/10,11
barbell lunge 45/6, 50/6, 55/8
calf raises 3 x
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