2/29/12

Cardio Only:
1 hour kickboxing class (could not bear to look at a piece of cardio equipment today :-)

Macros:
40F, 80C, 135P

2/28/12

Routine B:
Delts and Triceps:

Side Lateral
12x8,8
15x8,8,8

Bar Shrug (Bars were all in use - had to use DB)
35's x10
40's x10,10,10

High Incline DB Press
20x10
25x9,10,9 (fail - toasted!)

Dips
10,7,7,7

Rope
40x12
50x12,12
55x12

Macros:
35F, 130C, 135P

2/27/12

Cardio only day:
HIIT on TM 35 minutes

Macros:
40F, 80C, 135P

2/26/12

Routine B
Back and Hammies

Lat Pull Under
75x8,8
85x8
90x8
105x7

T-Bar Row
20LB Plate x8
35x8
45x8,8
55x8

DB Deads
35x10
40x10,10,10

Close Row
60x12
75x12,11

Seat leg curl
75x20,20,20,20,20,

Cardio
Incline TM Walk 45 minutes (speed 3.4 Inc 8.0)

Macros:
35F, 150C, 135P

2/25/12

Routine B
Chest and Biceps

Slight Inc. Bar Press
35x8,8
45x8,8,8

Inc DB Press
20x10
25x10, 10
30x10

Flat Fly
20x12,12,12

Inc DB Curl
15x6,6
20x2 15x4
15x6,7

Cable Curl
50x10,10
55x10,10

Cardio
45 min Spin bike SS

Macros:
35F, 130C, 135P

2/24/12

35 Min HIIT
Stepmill

Macros:
40F, 80C, 135P

2/23/12

Routine B
Legs

Leg Press:
150x10
170x10
190x10
210x10
230x10

Squat
85x10,10
95x10
105x10

Sissy Squat
20x4

Bar Lunge
25x12
45x12
50x12

Leg Ext
30x20
35x20
40x18

Macros:
35F, 130C, 135P

2/22/12

35 Min HIIT
TM Sprints

Macros:
40F, 80C, 135P

2/21/12

Routine B
Delts and Triceps

Side Lateral
10x8,8
15x8x8,7

Bar Shrug
75x10,10
85x8,8

High Incline DB Press
20x10
30x8
25x10,8

Dips
10x7x8x7

Rope
40x12
45x12
50x10,10

Macros
35F, 130C, 135P

2/20/12

Cardio HIIT- 35 min total TM

Macros:
35F, 90C, 140P

2/19/12

Routine B
Back and Hammies

Lat Pull Under
75x8,8,7
85x8,8
90x8
100x8

T-Bar Row
Bar with 45lb plate x8,8
55x8,8,8

DB Deads (straight leg)
35x10
40x10,10,10

Close Row:
60x12
75x12,11

Lying leg curl (seated machine was taken)
50x10,10,12,13 fail

Cardio:
40 min TM jog 4.7 SS

Macros:
35F, 130C, 140P

2/18/12

Routine B
Chest and Biceps

Slight inc. bar press:
45x8,8
50x8, 6,6

Inc DB Press
20'sx10,10
25'sx10,10

Flat Fly
15x12
20x12,12

Inc DB Curl
12x6,6
15x6,7,9

Cable Curl
40x10
50x10
55x10
60x10

40 min PM Cardio. SS on Stairmill (level 6)

Macros:
35F, 130C, 140P

2/17/12

Cardio only:
HIIT - 35 min - TM sprints

Macros:
35F, 90C, 140P

2/16/12

Routine B
Legs

Leg Press
130x8
150x8
170x8
190x8
210x10
230x6

Squat
85x10, 10
95x10
115x10

Sissy Squat
20x20x20x20

Bar Lunge
35x12
45x12
50x12

Leg Ext
40x20
50x16
50x16 FAIL

Macros:
35F, 130C, 140P (Free meal for dinner - pizza)

2/15/12

Routine B
Delts and Triceps

Side Lateral
8x8
10x8,8
12x8,8

Bar Shrugs
65x12,10,10 - did not complete last set because I got the most unbelievable kink in my neck (just took some serious motrin to see if it helps!)

High Incline DB Press
20x10
25x8,8,7

Dips
No assist
6,6,4,5

Rope
40x12
50x10,7
45x3
45x12

Cardio: PM - 40 min SS - spin bike
Macros:

35F, 130C, 140P

2/14/12

Cardio HIIT:
35 minutes total
Treadmill run
4.7 jog, 7.5 sprints, 20 minutes (12 sprints)

Macros:
35F, 90C, 140P

2/13/12

Cardio only - 40 minutes
Treadmill walk - 3.6 speed, 11.0 incline

Macros:
35F, 90C, 140P

2/12/12

Routine B
Back and Hammies

Lat Pull Under
65x8
75x8
80x8,8
90x8

T-Bar Row
45lb plate (using a 25lb bar) x8,8,8,8
55x8

DB Deads
20's x10
40's x 10,10
45x10

Close Row
60x10
90x8
80x11

seat leg curl
75x20,20,20
90x12, 10

Cardio:
40 minute incline walk (8.0 incline, 3.6 speed)

Macros:
35F, 130C, 140P

2/11/12

Routine B
Chest and Biceps

Slight incline bar press
25x8
35x8,8,10

Incline DB Press
15x10
20x12,12,12

Flat Fly
15x12
20x12,12

Incline Db Curl
12x6,6
15x6,6
20x2
15x5

Cable Curl
50x8,10
55x10
60x10

Cardio:
40 minutes split: 20 minute eliptical 20 minute bike

Macros:
35F, 130C, 140P

2/10/12

Routine B
Legs

Leg Press
130x8
150x8
170x8
180x8
190x8
210x8

Squat
75x10
85x10
95x10
115x10

Sissy Sqat
20x20x20x20

Bar Lunge
35x12
40x12
45x12

Leg Ext
50x15
50x13
40x15

Macros:
35F, 130C, 140P

2/9/12

Routine B:
Delts and Triceps

Side Lateral
8x8
10x8
12x8
15x6,8

Bar Shrug
60x10,10
80x10,10

High Incline DB Press
15x10
20x10
25x10,10

Dips
8 w/ 60lb assist
9, 10, 10 with 40 assist

Rope
50x12
60x12, 12
65x12

Cardio
40 min SS (half on stairmill, half jog on TM)

Macros:
35F, 130C, 140P

2/8/12

Back and Hammies

Lat Pull Wide
65x10
75x8
80x8,8,7

Deads:
90x8,8
115x8,7,8

DB Bench Row
20x10
25x10,10,10

DB Pullover:
20x12
25x12
30x12

Leg Curl
60x10
70x10
75x10
85x10
90x10

Cardio:
35 Min HIIT TM

Macros
35F, 130C, 140P

2/7/12

Cardio Only
HIIT 35 min on TM

Macros:
35F, 90C, 140P

2/6/12

Off - cardio and weights

Macros:
35F, 90C, 140P

2/5/12

Routine A
Chest and Biceps

Inc DB Press
20x8,8
25x8
30x8,8

Flat Bar
45x10
50x10,10,10

Push Ups
24, 20, 18

BB Curl
30x6,6
40x6
50x6,4
40x3

Rope Curl
40x10
50x10,10
60x8

Cardio:
40 minutes SS Eliptical

Macros:
30F, 145C, 140P

2/4/12

Cardio Only day:
25 min TM HIIT

Macros:
30F, 105C, 140P

2/3/12

Routine A
Legs

Leg Ext:
70x10
90x10, 10

Back Squat
75x8, 8
95x8,8
105x8
115x8

Sumo DB Squat
80x10, 10
90x10, 10

DB Step Ups
15x12,12,12

Leg Press:
150x20
175x20,20

Cardio:
25 min HIIT Elip

Macros:
30F, 145C, 140P

2/2/12

Routine A
Delts and Triceps

Seat Bar Press:
40x8,8
50x8,7,7

Seat Side Lateral
8x12
10x10,10
12x8

Front Raise
15x8, 12x4
12x12
15x10
15x8 12x4

Tricep Press
40x12, 12
50x10, 10
55x10

DB Ext
20x12, 12, 12

Macros:
30F, 145C, 140P

2/1/12

Cardio Only
40 minutes SS TM Jog

Macros:
30F, 105C, 140P

1/31/12

Routine A
Back and Hammies

Lat Pull Wide
62.5x8,8
75x8
80x8,8

Deads
75x8,8
95x8
115x6,6

DB Bench Row
20x10,10
25x10,10

DB Pullover
15x12
20x12
25x12

Leg Curl
55x10
60x10
70x10
80x8
90x8

Cardio: HIIT 25 min TM

Macros:
30F, 145C, 140P

1/30/12

Cardio Only
40 minutes SS Treadmill Jog

Macros:
30F, 105C, 140P