I'll start w/today's food actually. I pre-plan what I'm going to eat for the day so I know I meet my goal calories & macros, and adust if necessary if something changes... this includes what I have eaten and plan to eat up until 7am tomorrow morning (3rd shift):
Calories: 1,896
Protein: 168g (36%)
Carb: 129g (27%)
Fat: 78g (37%)
Again, for the full log, add me on MFP (lesliehylton81).
Ok, so here are my workouts from 10/28 thru today. I started off doing heavier (8-10 reps) but ended up going lower weight and heigher reps (20)... my training plan is still a work-in-progress, but I plan on doing both heavy compound and lower rep stuff too, especially isolated stuff. I did join the Monon Center today also so now I can do machine-work too! I used to hate working with machines, mainly because I felt like I wandered around not really knowing what I was doing... but I'm really excited for the variety of workouts I plan to do. I have quite a bit more experience now than the last time I had an actual gym membership! Anyways... here ya go.
Monday 10/28: Chest + Abs
Incline DB Press - 22.5 lb - 3x10
Decline Pushups - 3x10
Incline Bench Flyes - 15lb - 3x10
Standing Forward Press (tube) - 3x10
Suspended Pushups - 3x10
Standing 1-Arm Flyes (Tube) - 3x10 ea arm
BB Bench Press - 75lb - 3x10
Hanging Knee Lift - 3x10
Ab Wheel Rollouts - 3x10
Hanging Oblique Knee Lifts - 3x10 (5 ea side)
Lying Flat Bench Hip/Leg Lifts - 3x10
Oblique Side-Bends - 40lb kettlebell - 3x10 ea side
The Triple (14lb med ball:Extension C-Crunch+Weighted Crunch [knees up]+Leg Drops) - 3x10
Tuesday 10/29 (8am): Quads + Calves + Abs & Butt
BB Squat (mid/wide) - 165lb - 3x10
BB Lunges (static) - 115lb - 3x10
Front Squat (narrow/mid) - 40lb sandbag - 3x10
Plyometric Lunges - 3x10 ea side
Alternating Step-ups (bench) - 3x10 ea leg
Standing Calf Raise - 40lb KB - 3x10
Seated Calf Raise - 115lb - 3x10
Med Ball Crunch - 14lb - 50x
Med Call C-Crunch - 14lb - 25x
Oblique Bicycle Crunch - 25x ea side
Weighted Hip Bridge - 115lb BB - 3x10
5:30pm BodyPump
Wednesday 10/30
4:30pm BodyAttack
Thursday 10/31 12:30: Back/Lats + Bicep/Tricep
Assisted Pull-ups (tube) - 3x8
Bent-Over Rows - 95lb BB - 3x8
HyperExtension (stability ball) - 3x10
Inverted Row - 3x10 (1 underhand grip, 2 o/h)
Good Mornings + Bent-over Wide Rows - 45lb bar - 3x10 ea (SS)
Alternating Renegade Plank Rows - 15lb DB - 3x10
DB Bent-over Wide Rows - 22.5lb - 3x10
Single-arm Bent-over Row w/bench - 22.5lb - 3x10 ea
Concentration Curls - 22.5lb - 1x10
Close-grip BB Press + Skill Crushers - 45lb BB (SS)
DB Hammer Curl - 15lb - 1x10
Bench Dips - 1x20
1-arm DB Curl w/Incline Bench - 15 - 1x10
Body-Ups - 1x10
+ some abs
Friday 11/1
9:30am BodyPump
10:30am BodyAttack
5:30pm BodyCombat
Saturday 11/2
9:00am BodyPump
10:00am BodyCombat
Sunday 11/3 (3:30pm) - Shoulders & Hams
BB O/H Press - 65lb - 3x10
KB DLSHP - 40lb - 3x15
DB Squat Thruster - 15lb - 3x20
Alternating DB Side Lat to Front Raise - 10lb - 3x10 ea
Clean & Press - 75lb - 1x10
DB Rear Delt Row - 15lb - 3x15
Arnold Press - 15lb - 3x10
DB Reverse Flyes - 12lb - 3x10
BB Stiff-legged Deadlift - 160lb - 2x10
One-arm KB Swings - 15lb - 3x20 (10 ea arm)
Romanian DL - 120lb - 3x10
Ball Ham Leg Curl + 20-second ball thigh squeeze (ouch!) - 3x10
BB Good Mornings - 45lb bar - 3x10
KB One-Legged Deadlift - 40lb - 3x10
Standing Calf Raise - 40lb KB - 3x10
Monday 11/4
3 Tabata sets + BodyJam
Tuesday 11/5 - Chest/Back/Calves/Butt/Abs (*started higher reps)
Incline DB Chest Press - 22.5lb - 3x20
Standing 1-arm Flyes (tube) - 3x20 ea arm
Decline pushups - 3x20
BB Chest Press - 60lb - 3x20
BB Wide-Row (o/h grip) - 60lb - 3x20
Hyperextension (ball) - 3x25
Single Arm DB Row - 32.5lb - 3x15 ea arm
Assisted Pull-ups (tube) - 4x5
Bentover DB Row (narrow) - 15lb - 3x20
Bentover DB Flyes - 10lb - 3x20
Standing Calf Raise - 40lb KB - 3x20
Seated - 110lb - 3x20
Weighted Hip Bridge - 110lb - 3x20 (ouch!)
+ Abs (didn't log)
5:30pm BodyPump
Wednesday 11/6
4:30pm BodyAttack
Thursday 11/7
Very little time - I didn't log, but I did Heavy Squats & Lunges, 3 heavy sets of 20 reps, I think.
Friday 11/8 3:30pm - Upper Body
Incline DB Chest Press - 22.5lb - 3x20
Bentover KB Rows - 40lb - 3x10 ea arm
KB SDLHP - 40lb - 3x20
Incline DB Flyes - 15lb - 3x20
Bentover DB Flyes - 12lb - 3x20
Alternating DB Side Lat to Front Raise - 10lb - 3x10 ea
Flat Bench BB Press - 65lb - 3x20
BB Bentover Row (u/h grip) - 65lb - 3x20
BB Overhead Press - 65lb - 3x12
Just for fun... 205lb Deadlift! (x2) Wanted to try out my lifting hooks!
+ Abs
Saturday 11/9
9:00am BodyPump
10:00am BodyCombat
Emily's show!!!
Sunday 11/10
9:30am BodyPump
10:30am BodyCombat
11:30am CXWorx
Monday 11/11 - Total Body (KB/DB only)
KB Swings - 40lb - 3x20
KB SDLHP - 40lb - 3x20
Bentover DB Row - 32.5lb 1x20 / 22.5lb 2x20 (wanted range of motion & better form over heavier weight)
Goblet Squat - 40lb KB - 3x20
Standing Calf Raise - 40lb KB - 3x20
Incline DB Chest Press - 32.5lb 1x15 / 22.5lb 2x20
(Completed as a circuit, one set of each exercise, repeat circuit 3x)
Ham ball curl (1x20, 2x10) + Ball inner-thigh squeeze - 3x20 sec (alternating the two exercises)
Hip Bridge - 125lb BB - 3x20/15/10 (hold last one 10 sec)
Hanging Knee Raise - 3x10
Oblique Side Bends - 40lb KB - 1x50 (25 ea side)
The Triple (See above) - 1x20/15/10
Ankle Strap Heel Kickups - 3x10 ea leg
Tuesday 11/12 - 8:30am - Easy Lift: Biceps/Triceps
Concentration Bicep Curls - 22.5lb - 3x10 ea arm
Tricep Kickbacks - 15lb DB - 3x15 ea arm
Inner Bicep Curl (seated) - 15lb DB - 3x20
Tricep Bench Dips - 3x20
Hammer Curl - 15lb DB - 1x20
5pm (before BodyPump @ gym)
Tricep Rope Pull-down - 50lb - 3x20
Cable Machine Bicep Curl - 15lb - 3x20
Some assisted chinups
5:30pm BodyPump
Measurements 11/1
Chest 12 12 11
Abs 14 16 14
Thigh 20 20 20
Tricep 18 18 18
Subscap 9 8 9
Illiac 10 9 10
Midax 11 10 10
Chest 37
Arms 11.5
Hips 37.75
Waist 31.5
Thigh 22.75
Calf 15.5
Weight: 153
BodyFat: 18.91% (Up 1.5% from about 6 weeks ago...was not at all surprised-been eating like crap!)
Lbs Fat: 28.93
Lean Body Mass: 124.07
Now that I have everything logged and posted, my future posts should NOT be this long!!
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