Sunday March 20, 2011

Macros:
C-104.7
P-152.5
F-41.5

Upper Body Giant circuit-1 warm set 3 working
db chest press 20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10

bike 45 min

Saturday March 19, 2011

Macros:
C-164.7
P-142.5
F-41.5

Legs/abs
Step ups ss w/ 17.5/10x3
jump squats 10 x 3
stiff deads 75/10, 105/10, 120/10, 125/10
1.5 squats 75/10,85/10, 95/10
ham curl 50/10,55/10,10

Bike 45 min

Friday March 18, 2011

Macros:
C-102.8
P-139.9
F-53.1

cardio bike 45 min

Thursday March 17, 2011

Macros:
C-93.7
P-119.9
F-38.1

Cardio- Phusia Class + abs

Wednesday March 16, 2011

Macros:
C-98.2
P-145.4
F-42.6

Cardio- Bike 45 min

Mnday Feb 8,2011

Macros:
C-104.2
P-136.4
F-57

AM Cardio 30 min

Sunday Feb 6,2011

Macros:
C-96.7
P-136.5
F-55.5

Legs/abs
Step ups ss w/ 15/10x3
jump squats 10 x 3
stiff deads 65/10, 105/10, 120/10, 125/10
1.5 squats 65/10,75/10,85/10
ham curl 45/10,50/10,10
abs circuit x3
legs up 8/15
twists 8/10
plank 60 sec

Cardio bike 45 min

Saturday March 5, 2011

Macros:
C-216.3
P-133.2
F-51.8

Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10

bike 45 min

Wed-Fri March 2-4, 2011

Wed
Macros:
C-101.3
P-141.2
F-54.1
Cardio-30 min

Thurs
Macros:
C-85.2
P-125.3
F-48.1
no training

Fri
Macros:
C-75
P-160.3
F-60.5
no training

Tuesday March 1, 2011

Macros:
C-83.8
P-152.7
F-85.1

legs
leg ext 40/10, 50/10, 15
leg curl 25/10, 35/10,15
barbell squat 75/10, 95/10,15
stiff deads 75/10, 95/10,15
leg press 135/10, 180/10,15

Monday Feb 28, 2011

Macros:
C-105.8
P-145.1
F-58.2

no training

Friday Feb 25, 2011

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

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

Wednesday Feb 23, 2011

Macros:
C-111.8
P-138.1
F-66.1

no training

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

Monday Feb 21, 2011

Macros:
C-102.8
P-150.7
F-53

Cardio- Bike 40 min

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

Saturday Feb 19, 2011

Macros:
C-126.8
P-128.7
F-48

no training

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

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