Monday, 26-Jul-2010

Met food macros for the day.

Workout:

Warm Up: 5 minutes on treadmill.

Incline db press 14/12/10/8 (35/35/35/35)

Flat bench press 10/10/10 (40/40/40)

Upright rows 12/10/8 (20/20/20 )

Side laterals 10/10/10 (20/20/20 )

Tricep pressdown 12/10/10 (20/20/20)

Calf raises on basement step (while talking to son "go to bed") 10/10/10 (bonus exercise!)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Weekend 24-25 Jul 2010

Rest days.

Friday, 23-Jul-2010

Met macros for the day.

Cardio:

Wii Just Dance for 25 minutes! Sweating tremendously!

Thursday, 22-Jul-2010

Cardio: Walked 20 minutes.

Workout:

5 min warm floor movements.

Front lunges (alternating legs) 14/12/10/8
Side lunges 12/10/10/8 (weight 20/25/35/35 *increase*)
Calf raises on step 10/10/10

Side pulls 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 20/25/25/30 *increase* )
Pullover 10/10/10 (weight 18/20/20)

Abs:

Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20

Wednesday, 21-Jul-2010

Met macros for the day.

Warm Up: 5 minutes on treadmill.

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (18/20/20 balancing on inflatable disk)

Side laterals 10/10/10 (16/20/20 balancing on inflatable disk)

Tricep pressdown 12/10/10 (16/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Total Workout: 60 minutes.

Tuesday, 20-Jul-2010

Cardio: Walked 20 minutes.

Workout:

5 min warm up on treadmill.

Front lunges (alternating legs) 14/12/10/8
Side lunges 12/10/10/8 (weight 18/20/25/25)
Calf raises on step 10/10

Side pulls 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 16/20/20/25)
Pullover 10/10/10 (weight 18/20/20)

Abs:

Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20

Monday, 19-Jul-2010

Weight: 214

Cardio: 40 minutes of walking.

Workout: Weights

5 minute warm up on treadmill

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (16/20/20)

Side laterals 10/10/10 (16/20/20)

Tricep pressdown 12/10/10 (16/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Did something different with food to better control my intake. Used the macro guidance and developed the following. It looks complicated but it worked, at least for today.

Total Allotment Delta prot Meal 1 30 prot shake 23 Vita Top 4 Blueberries 1 28 30 -2 carbs Meal 1 30 3 26 11 40 30 10 fat Meal 1 10 3 2 0 5 10 -5 prot Meal 2 30 Tuna 13 tuna 13 Almonds 3 29 30 -1 carbs Meal 2 10 4 4 3 11 10 1 fat Meal 2 20 3 3 8 14 20 -6 prot Meal 3 30 Squash 3 Chicken 40 Wheat Bread 3 46 30 16 carbs Meal 3 20 6 0 12 18 20 -2 fat Meal 3 10 1 10 1 12 10 2 prot PreW 30 prot shake 23 String Chz 7 30 30 0 carbs PreW 10 3 0 3 10 -7 fat PreW 10 3 6 9 10 -1 prot PostW 30 Wheat Bread (1) 3 PB (1T) 4 prot shake 23 30 30 0 carbs PostW 20 12 3 3 18 20 -2 fat PostW 10 1 8 3 12 10 2 Prot 13 Carbs 0 Fat -8 305 300