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