3/29/12

Cardio only:
HIIT - Spin Class 45 minutes intervals

Macros:
40F, 80C, 135P

3/28/12

Cardio only day - SS on eliptical
45 minutes

Macros:
40F, 80C, 135P

3/27/12

Routine C
Delts and Triceps

DB Press:
20x8,8
25x8,8,6

Upright Row with BB
35x10
45x10
50x10
55x10

Rear Delt Fly
15x12,12,12

Bar Ext:
40x10,10,10
50x10
45x10

DB Kickback
10x12,12
12x12,12

Cardio:

Only had time after workout to do the sprint portion of HIIT. 15 min HIIT incline sprints. 45/15 7.0 incline, speed from 3.2 - 7.5
After work, went home and did 20 minutes steady state on spin bike in the basement.

Macros:

35F, 120C, 135P

3/26/12

Routine C
Back and Hammies

Pull ups
Assist x reps
40 10
46 9
46 8
46 8

Bent rows with BB
45x8
65x8,8,8,8

Pull Down
30x12
40x12,12
30x12

Stiff Bar
65x8
85x8,8
95x8
115x6

DB Curl
20x12
25x12,12,12

Macros:
35F, 150C, 135P

3/25/12

Cardio Only
45 min TM incline walk
10.0 incline 3.1 speed

Macros:

40F, 80C, 135P

3/24/12

Routine C
Chest and Biceps

Flat DB Press
25x8,8
30x8
35x8
35x8

Slight Incline DB Press
20x10
25x10
30x10, 10

Incline Fly
15x12
20x12,12

Preacher Curl
50x6,6,6
55x6,6

Hammer DB Curl
15x10
20x10,10,10

Cardio:
35 min HIIT on Elliptical

Macros:
35F, 130C, 135P

3/23/12

Routine C
Delts and Triceps

DB Press:

20x8,8
25x8,8,7

Upright Row:
35x12
40x10,10
45x10

Rear Delt Fly
15x10,10,10

Bar Ext
40x10
50x10,10,10,10

DB Kickback
10x12,10,12,12

Off Cardio

Macros:

35F, 130C, 135P