DELTS & TRI'S Feb 27, 2010

WARM UP: 10 minutes on bike

SIDE LATERALS: (Arms Bent)
Warm Up: 2x12x15
Working: 1x17.5x12, 1x20x10, 1x25x6

BAR SHRUG:
Warm Up: 1x115x12
Working: 1x135x10, 2x155x9,9

HIGH INC DB PRESS
Warm Up: 1x30x12
Working: 2x35x10, 1x40x9 (spotted last set)

DIPS:
Assisted 4 to failure

ROPE:
Warm Up: 1x30x15
Working: 2x35x10, 1x40x5 then 35x5

YOGA : Vinyasa hour and a half. Felt good to stretch....hope to do it again tomorrow!!

Felt pretty good today....my workout was constantly interupted by my old trainer and my girlfriend who is training for an INBF show...(his now GF) She looks awsome....he said I looked thicker...and need to get back into some hardcore workouts...jeas do I look like a slob?! I still can see my abs a little!....I think he's just jealous because I stayed at a consistant weight of 124 in my 3 months of contest prep....I think I'm hardcore...but I'm more about form right now than throwing super heavy weight with momentum....perhaps the reason my hammie is a MESS!!

Speaking of weight...I'm a consistant 130 now...I am a freak when it comes to weight but I'm trying to accept it as a good thing because it means I'll have more muscle mass on my body come August...in reality it's only a 2 lb gain since we started but I definately have filled out more in the lower portion of my body...I took some very scary photos which I will keep for my own personal reference...UGH!

MACROS:
Cal 1834
Carb: 201
Fat: 45
Pro: 154

Back & Hammies 2/26/10

I stayed overnight in NYC due to the weather...at first glance I thought the hotel gym looked great and had everything I needed...I was wrong so I had to improvise a bit...figured tonight I won't be getting home in time to get a proper workout.

WARM UP: 10 minutes on bike

LAT PULLDOWN UNDER
Warm Up: 1x62x15, 1x75x12
Working: 3x87x8 the 8th one was consistantly super hard didn't go up.

TBAR ROW: UGG Really wanted to do these! (MID ROW on Hoist Machine)
Warm Up: 1x50x12, 1x62x12
Working: 3x87x6,7,8

DB DEADS: the highest free weight was 50lbs
Warm Up: 1x40x12
Working: 3x50x10

CLOSE ROW: standing using cybex cable machine
Warm Up: n/a
Working: 1x90x15, 1x100x12, 1x110x12

SEATED CURL: was not feeling this exercise this am...really felt a sharp strain in my arse and didn't want to push it.
WarmUp: 2x50x10
Working: 3x60x10

CARDIO: 30 minutes Cybex Arc Trainer
All in all I feel good. Bummed that my workout wasn't better...but tomorrows will be for sure! :o)
Must take photo's of myself...to start to watch the process...I think I've gotten more muscle mass...like I feel thicker and can see more of a V in the mirror...and my legs and arse are more shapely...And REALLY should start recording my numbers...

MACROS:
Cal: 1806
Carb: 206
Fat:41
Pro: 154

Chest & Bi's Feb 25, 2010

SLIGHT INCLINE BAR PRESS: done on that darn max rack
Warm Up: 2x50x10
Working: 3x70x6 Had to have a spot but got them mostly on my own.

INCL DB PRESS
Warm Up: 1x30x10
Working: 2x35x10, 1x40x6

FLAT FLY:
Warm Up: N/A
Working: 1x20x12, 1x25x12, 2x30x8

INC DB CURL:
Warm Up: 2x20x10
Working: 1x25x7, 2x30x5 (Had a spotter...left arm 1 rep weaker than the left!)

CABLE CURL: Improvised on Freedom Trainer
Warm Up: 1x65x15
Working: 2x80x10, 1x95x6 droped back to 80 and did 4 more reps

I felt off today...body sore and pretty weak today...think I didn't sleep so well WAY tired and it affected my workout!
Had PT and all went well...still sitting is a real pain....can't figure out what exactly aggrivates it at PT...Staying in NYC for the night...hoping to do a little yoga before bed.

MACROS:
CAL: 1765
Carb: 194
Fat: 43
Pro: 162

LEGS B Feb 24 2010

LEG PRESS:
Warm Up: 1x90x12, 1x180x10
Working: 2x200x9,10 2x220x9,10

SQUAT:
Warm Up: 1x85x12
Working: 3x105x10

LEG EXTENSION:
Warm Up: 1x65x20
Working: 1x80x20, 2x95x15

BAR LUNGE: (Walking)
Warm Up: N/A
Working: 3x50x10

CALF HEAVY: (Super Squat Machine)
Warm Up: N/A
Working: 1x90x20, 1x180x20, 1x230x20, 1x250x20
**Need to do on calf machine...couldn't find it every thing was moved at my gym...could have gone heavier but was akward when putting the weight back.

**All in all I feel like this has been my best leg day yet. Felt really accomplished when done today!

My legs were super tired by the lunges and I really don't want to reinjure myself but I want to push myself to heal...

I was scared to go heavier in the squats today because I really felt the strain in my hamstring...but I know I could pull more weight.

And the leg press I can definately pull more weight, again being careful.

MACRO's
CAL: 1885
CARB: 210
FAT: 47
PRO: 155

Interval Cardio Day

Did my Cardio on the bike at the end of the day
35 minutes. Felt Good.

Rough Day with Hamstring/Glute?!
Had PT in the am and it just killed my glute...

Had my own personal pain in the arse all day long....
My body felt pretty tight today...really hoping to hit the yoga mat tomorrow.
Macro's were pretty on par but I was starving towards the end of the day...kinda weird
since I didn't exercise until later in the evening.
Also had a twitch in my shoulder all day...kinda bizzarre could not only feel it but see it twitching.
I'm wiped out..off to bed!


MACROS:
Cal:1676
Carb: 164
Fat:46
Pro: 158

Delts & Tri's Monday 2/22/10

SIDE LATERAL
Warm Up: 1x10x12, 1x12x12
Working: 1x15x12, 2x17.5x8
(Arms are more bent than straight...is that a-ok? Was told I had good form...just checkin)

BAR SHRUG
Warm Up: 1x45x15
Working: 1x85x10, 1x105x10, 1x125x8

HIGH INCLINE DB PRESS
Warm Up: 1x30x10
Working: 2x35x10, 1x40x8 (had spotter for 40's to get them up.)

DIPS:Assisted
Warm Up: N/A
Working: 4x (6) 13-14 reps to failure

ROPE: High Pulley push down
Warm Up: 1x20x12
Working: 1x30x12, 2x35x10


MACROS:
Cal: 1803
Carb: 200
Fat:45
Pro:161

Had a good workout although it was a late one...hate that! Feel better that my diet was clean today. Think I'm over having the worlds smallest violin play for me!

Also at the gym I can see the definition in my arms and can see I have a semi 6 pack ,,,at home I look like a rolley polie...must be the lighting...and I did screw up my birthcontrol pretty badlythis past week...so I'm probably retaining more water than usual...TMI I know! :o)

BACK & HAMMIES 2/21/10

WARM UP:
Bike 10 minutes

LAT PULLDOWN UNDER:
Warm Up: 1x60x12, 1x70x12
Working: 1x90x9, 2x100x7

T-BAR ROW: Uhh had a brain fart and did the wrong exercise....
I did wide grip row...
Warm Up; 1x60x15, 1x70x15
Working: 1x90x8, 2x100x8

DB DEADS:
Warm Up: 1x30'sx15
Working: 2x50'sx10, 1x55x7

CLOSE ROW:
Warm Up: N/A
Working: 1x90x10, 2x100x10

SEATED LEG CURL
Warm Up: 2x65x15
Working: 3x80x10,12,12
**Didn't want to push it

CARDIO:
30 minutes walking on an incline no hands...speed 3.5 incline 8

Feel Large Marge.
I will measeure myself in the am and email you my stats.
My weight has gone up a few pounds...130-132

My Macros were pretty sucky this weekend...I suppose I fell of the wagon..and feel pretty gross...
All my food is made for the next few days so I should be back and kickin ass...I'm guessing since I'm so far out from August it's ok to mess up sometimes...although I'm soo over it already! When I eat crap I feel like crapola! :o)

OH PS I OVER DID IT! MY GLUTE IS KILLING ME!!!

MACROS
Cal: 1870
Carb: 197
Fat: 51
Pro: 152

CHEST & BI's Saturday 2/20/10

SLIGHT INCLINE BAR PRESS: Smith Machine
(think I may have had too much of an incline)
Warm Up: 2x50x10
Working: 3x70x6 (could have used a spot...to get to 8)

INC DB PRESS:
Warm Up: 1x30x12
Working: 2x35x8, 10 1x40x6?! Had a spot and just felt like my right elbow was weak...

FLAT FLY
Warm Up: N/A
Working: 1x20x12, 2x25x10

INC DB CURL:
Warm Up: 1x15x12, 1x20x10
Working: 2x25x6,7 1x30x4 :o(

CABLE CURL: (2 low pully's & standing inbetween...is that right?)
Warm Up: 1x20x15
Working: 1x25x12, 1x30x10, 1x35x9

CARDIO:
30 minutes Eliptical

Felt a bit weak today hit the gym in the early evening...and I suppose my not so clean eating earlier in the day didn't help...started off great with me oatmeal but the boyfriend got the better of me and we shared a chicken parm sub and salad and the next thing you know I'm eating m&m's argh!...The chicken parm sandwhich and salad kept repeating on me while at the gym...and I wonder why I prefer eating clean...Carb Bloat..ugh!

Work Out B: LEGS 2/19/10

New Leg Workout today....
LEG PRESS:
Warm Up: 1x50x15, 1x70x15
Working: 1x90x12, 1x140x10, 1x180x10, 1x200x9

SQUAT:
Warm Up:1x65x15
Working: 1x85x10, 2x105x10

SISSY SQUAT: HELP!!! Have no clue if I'm doing these right...just did my own body weight..knees hurt a bit...
4 Sets of 10

BAR LUNGE: Are these walking or right leg first then left leg? I did one set standing still 2 sets walking
Warm Up: N/A
Working: 1x30x12, 1x40x12, 1x50x12 **Go heavier

CALF HEAVY: Did on Leg Press Machine
Warm Up: N/A
Working: 1x90x20, 1x180x20, 1x200x20, 1x220x20, 1x240x20

MACROS:
Cal: 1763
Carb: 203
Fat: 41
Pro: 158



Wondering how a night workout will be..UGH! In super early for the Tiger Presser today...

Night workout was OK...legs were Ok didn't want to push it too much with squats and lunges...had to find my weight range...think I'll have a better grip on it next time around...
Sissy Squats...OHHH LORDY.....NO CLUE....

I'm feeling super full today. Definately feel thicker or is it in my head?...the guys at work are all about the fact that I'm non longer suffering from noassatall...UGH! My pants are tighter...don't really get it since I'm not working legs so much...but last time around I was 6 pounds lighter during training and my legs got smaller and smaller...I suppose less bodyfat...at one point I had built some glutes but my body ate alot of it during the last few weeks of prep. TMI!


My hamstring is much better...at least the muscle belly is pretty much healed...however the tendon on which I sit is not...and has been throbbing ever since my workout...Did I mention I'm exhausted?!


**FOOD Q: Is it OK to have Carbs in my last meal...like alot of them 30-40g? I hate to plan like that but I screwed up and forgot higher carb lunch this am...

OFF DAY: INTERVAL CARDIO 2/18/10

Did my intervals on the bike...
stepped it up a notch...felt good...however
sometimes I get exercise induced asthma...
should probably remember to bring an inhaler with me...
don't like to depend on it though...

Macro's:
CAL: 1568
Carb:156
Fat:36
Pro:156

Have some Q's for you since I start Routine B tomorrow...will email you later!

Delts & Tri's 2/17/10

SEATED BAR PRESS (machine)
Warm Up: 1x50x12, 1x57.5x10
Working: 1x60x8, 1x65x6, 1x65x7

SEATED SIDE LATERAL
Warm Up" 1x10x12
Working: 2x12.5x10, 1x15x8

FRONT RAISE
Warm Up: 1x12x12
Working: 1x15x12, 2x17.5x11,12

TRI PRESS: (rope) obviously a different apperatus than used before...
Warm Up: 1x40x20, 1x70x15
Working:2x80x10, 1x85x7

DB EXTENSION
Warm Up: 1x15x15
Working: 2x17.5x11,12, 1x20x8

MACROS:
Cal: 1750
Carb: 184
Fat: 42
Pro: 158

My shoulders were SUPER Tight...today.
I had to work out at lunch today instead of in the am...

BACK AND HAMMIES 2/16/10

LAT WIDE PULLDOWN
Warm Up: 2x70x12
Working: 1x90x9, 2x100x7

DEAD LIFT
Warm Up: 2x55x15
Working: 1x75x12, 2x85x10

DB BENCH ROW: First time doing these right on incline bench...oops...kinda akward but got it!
Warm Up: 1x20x15
Working: 1x30x15, 1x25x12, 1x40x10

DB PULLOVER
Warm Up: N/A
Working: 2x30x12, 1x35x12 trying new way to do with head off bench...a bit akward but got it...

LEG CURL
Warm Up: 1x35x15, 1x50x12 (Lying down...55's weren't happening)
Working: 1x65x15, 2x80x9,10

All and all content with workout. Hamstring was bothering me got worked at PT in am before workout for 1.5 hours...

MACROS:
Cal: 1720
Carb:202
Fat: 42
Pro: 146

Chest and Bi's 2/15/10

** Not well today...

INCLINE DB PRESS:
Warm up: 1x25x12, 1x30x12
Working: 1x35x10, 1x40x8, 1x40x8 **Had spot on last 2 all me until last 2 reps

FLAT BAR:
Warm Up: 1x65x12
Working: 1x85x8, 2x85x10 (Had spotter on last 2 again needed a little help with last 2 but mostly me)

PUSH UP:
Warm Up: N/A
Working: 13,11,9...well a better showing than last time!!

BARBELL CURL:
Warm Up: 1x35x12, 1x40x12
Working: 1x45x8, 1x50x8, 1x55x6....wanted to get better form.

ROPE CABLE CURL:
Warm Up: 1x50x12
Working: 3x70x8...hard today!

Good to have a spotter and push myself. I have to admit after 2 drinks last night I am HUNG OVER! A reminder why I don't drink anymore....I think I'm a lovely shade of green today...a bit early for Paddys Day!

Macro's to come:
Very clean eating day for sure!!
MACROS:
Cal: 1647
Carb: 191
Fat:31
Pro: 142

Legs Happy Bloody Valentiens Day! Sunday 2/14/10

LEG EXT:
Warm Up: 1x80x15
Working: 2x130x10

FRONT SQUAT:
Warm Up: 2x45x15
Working: 1x65x12, 1x85x10, 2x95x6,8

SUMO DB SQUAT: Had to get help pulling 90's off rack...
Warm Up: 1x65x12
Working: 1x80x12, 1x85x12, 1x90x11

DB STEP UP:
Warm Up: N/A
Working: 1x15x10, 1 15x12, 1x20x12

CALF SINGLES:
Warm Up: N/A
Working: 5x 2(??)x15
I was on a standing calf raise machine the plates were single numbers so I don' t know what that means...whatever it was it was much tougher than the seated calf machine.

Did a 1o minute warm up on the bike.
Felt pretty good...my rear was bothering me at dinner last night but probably a combo of the jogging from yesterday with was way painful the rest of the day and pushing a little more on legs..

MACROS:
Well I will put in a guesstamite later...a big dinner was eaten...pretty healthy but had 2 vodka's...and I don't drink so not to well today.
OK This is a guesstamite sine the restaurant doesn't have calories listed...the food wsa healthy and not greasy at all....

CAL: 2290
Carb: 200
Fat: 50
Pro: 150



MEASUREMENTS:
Waist: 25
Hips: 32
Weight...128-130...

OFF Day Saturday 2/13/10

Interval Cardio Day
Jogged for 10 minutes on the treadmill...not good for the hamstring...\
got on the bike for my intervals...

Had an AWSOME Posing Class!!

MACROS:
Cal 1546
Carb: 165
Fat: 37
Pro: 150

Delt's and Tri's

SEATED BAR PRESS: Smith Machine
Warm Up: 2x40x10
Working: 3X60x6,7,7

SEATED SIDE LATERALS:
Warm Up: 1X10X12
Working: 2X12X10, 1x15x8

FRONT RAISE:
Warm Up: 1X12X12
Working: 1X15X15, 2x17.5x10

TRI PRESS: (Rope)
Warm Up: 2X35X12
Working: 3x40x9

DB EXT:
Warm Up: 1x15x12
Working: 2x17.5x12, 1x20x7

Felt like I had a good workout...felt stronger than I have in the last 2 days. My arms were pumped when finished!

However my macro's sucked.....I indulged in 2 mini dove bars have no idea why...And I just realized I screwed up with the macros for a protein bar so I OVER ATE TODAY!!! I definately put on a pound or 2 this week...I'm pretty in tune with my body so I can feel it. Will weigh in on Sunday....
I have got to get better with these macro's!! Thank god I'm far out from doing a show anytime soon!! See ya at posing class tomorrow!

MACROS:
Cal: 1979
Carb: 217
Fat: 54
Protein: 165

BACK and HAMMIES 2/11

LATWIDE PULLDOWN:
Warm Up: 1x60x15, 1x75x15
Working: 1x90x9, 1x95x7, 1x105x6

DEADS: Inching my way up...
Warm Up: 2x45x15
Working: 1x55x15, 1x65x15, 1x75x15

DB BENCH ROW:
Warm up: 1x45x15
Working: 1x50x10, 1x55x8, 1x55x8
I had been doing these leaning on the weight rack to ease the strain in my hamstring.....definately weaker on the bench...

DB PULLOVER: Had a spotter today...
Warm Up: N/A
Working: 1x30x15, 1x35x12, 1x40x12

LEG CURL: (SEATED)
Warm Up: 1x45x15, 1x60x15
Working: 1x75x15, 1x80x12, 1x90x12 **Well looks like someone is almost healed!!

So...today was a better day...strengthwise...well...could have been better... but really happy to start working my legs again. I'm a little uncomfortable sitting at the moment but I'll take it...

MACROS:
Cal: 1793
Carb: 209
Fat: 40
Pro: 155

Chest and Bi's 2/10

OK today I left my workout journal in my hotel room...so I will have to fill out tomorrow.
My workout SUCKED! They washed the mats with lord knows what and my feet kept slipping from underneith me...couldn't brace myself with my feet to push the dumbells up...I was really really weak! GRRR! I also feel like I've put on 5 lbs in the last 24 hours...could be the over eating...should have gotten a chicken breast from wholefoods last nite....drats...feelin full today...everything is tight...ok enough bitching...tomorrows foods should be interesting...I only brought 2 days of food with me and I think I'm spending another night in NYC....


INCLINE DB PRESS:
Warm Up: 2x30x12
Working: 1x35x8, 2x40x6

FLAT BAR: Noone around to spot me today...
Warm Up: 1x65x12
Working: 3x85x8

PUSH UP:
Warm up: N/A
Working: 3x9...gee should improve that eh?

BARBELL CURL
Warm Up: 2x45x10
Working: 3x55x5

ROPE CABLE CURL:
Warm Up: 1x40x15
Working: 1x70x11, 2x80x8

CARDIO: 30 minutes Stairmill level 7

MACROS:
CAL: 1731
Carb: 189
Fat: 41
Protein: 152

Legs 2/9/10

LEG EXTENSION:
Warm Up: 1x80x15
Working: 1x125x11, 1x139x10

FRONT SQUAT
Warm Up:1x45x15, 1x55x12
Working: 1x65x12, 2x75x12, 1x85x10

SUMO SQUAT:
Warm Up: 1x65x12
Working: 1x70x12, 1x75x12, 1x80x12

DB STEP UP
Warm Up: N/A
Working: 1x10'sx15, 1x12's x15, 1x15'sx15

CALF RAISE
5x90x15 ** To be honest still playing around with this...lower reps still new to me...

MACROS:
Cal: 1929
Carb: 223
Fat: 48
Pro: 150
**Sort of a guestimite...Had sushi from whole foods as last meal and I really can't believe the carbs I found listed on the internet...swear it looked like a cup of brown rice...C'eat la vie
**This is why I feel GIGANTIC 2/10

Today I had a long PT session. Told him I'm feeling much better..no longer painful just annoying...and then ran off to the gym for my Leg Workout...

I was told not to push it so I didn't but felt great to move a little weight around....ofcourse I paid for it while sitting in the car on my way to work...but the pain went away...
Next Leg Workout I'll Push it some more!! WHooHOOO! Other than that I feel good..having a fat and bloated day...but this shall pass....can't figure out what it is...just not really hungry today and forcing myself to eat...

Interval Cardio Day 2/08/10

Did my interval cardio on the bike today.
I can't wait to get out and push myself outside and run!!!
All in good time.
My hamstring is definately getting better. Have PT again
tomorrow. It's no longer painful...just annoying!!

MACROS:
Cal 1804
Carb: 166
Fat: 42
Pro: 164

Delts & Tri's Super Bowl Sunday 2/7/10

WARM UP: 10 minutes on the bike

SEATED BAR PRESS: (I did the nautalis machine)
Warm Up: 1x50x12, 1x55x12
Working: 1x65x9, 2x70x6

SEATED SIDE LATERAL: (I bent arms alittle is that ok?!...tough on rotator cuff when straight armed)
Warm Up: 1x10x12
Working: 3x12x10 15's were impossible without bending arms so I didn't go up...

FRONT RAISE:
Warm Up: 1x10x15
Working: 1x12x12, 1x15x10, 1x15x15 whoa! **Start heavier next time!

TRI PRESS: (Rope)
Warm Up: 1x30x12, 1x35x10
Working: 3x40x8 (Really about 7.5 each time but was workin it!)

DB EXTENSIONS:
Warm Up: 1x10x15
Working: 1x15x12, 2x20x8.5 (maybe I should have found 17.5's... my tri's were exhausted...could have used a spot) Next time...using db's for this is new to me...learning curve..

CARDIO:
30 minutes Stairmill level 7
20 minutes PT Stretches
All in all felt great....

MACROS:
well...OK...I was on target thru meal 3 but probably over did it a bit at my brother & sisters superbowl party...we did healthy foods...whole wheat tortillas shrimp and portabello mush fajita's, chicken low cal chili...I did indulge in the chips and salsa... and had a glass of vino...
back on track today! :o)
OK I put in my foods and I was not as god awful as I thought...

Cal: 2115
Carb: 217
Fat: 49
Pro: 169
:o)

Back & Hammies 2/8/10

LAT WIDE PULLDOWN
Warm Up: 1x70x15, 1x80x8
Working: 2x90x8, 1x100x6ish...ok 5.5

DEADS: GRRR
Warm Up: 2x45x15
Working: 1x55x15, 2x65x15

DB BENCH ROW:
Warm Up:1x40x12
Working:1x50x10, 1x55x10, 1x60x6

DB PULLOVER:
Warm Up: N/A
Working: 1x25x12, 1x30x12, 1x35x10...if had a spot could've gotten mayb 2 more...but arms tired...

LEG CURL:
Warm Up: 2x55x15
Working: 3x65x15 ...attempted 70 but alas felt a sharp pain after 3 so stopped...

Warm Up: 10 minutes on Bike
20 Minutes PT Stretches
Had some pain a few hours after I was done...made me angry...took some advil and a nap and felt better...other than that all is great!

MACROS:
Calories: 1788
Carb: 199
Fat: 44
Pro: 150

Chest and Bi's 2/5/10

WARM UP: 10 minutes on the bike

INCLINE DB PRESS:
Warm Up: 2x30x12
Working: 1x35x9, 1x40x6, 1x40x7 (spotted)

FLAT BAR:
Warm Up: 1x65x11
Working: 2x85x10, 1x95x8 (Spotted for all working sets...did pretty well!)

DIPS:
Warm Up: N/A
Working: 1x100x17, 1x106x18, 1x112x10 Assisted Machine but damn...am I doing something wrong or am I really that strong?!

BARBELL CURL:
Warm Up: 2x45x10
Working: 3x55x6

ROPE CURL:
Warm Up: 1x30x15
Working: 1x40x15, 1x60x12, 1x70x10

Felt great today...OK seriously how did I get this strong?! I'm convinced something must be wrong! When I trained with my previous trainer I never really saw the weight he was piling on plus I was doing a ton of reps...

I'm happy that there are peeps at both of my gyms willing to spot me and point out mistakes I'm making when it comes to form...I don't want to dog my last trainer but he was more about poundage than proper form...then again everyone is different... I'm tired and rambling...On to Macros...

MACROS:
Cals: 1818
Carb: 198
Fat: 46
Pro: 158
**Pretty good if I say so...although I hated what I tried to make with egg whites and ricotta cheese...c'est la vie...I'll report my weight and measurements tomorrow.

This week the hardest thing for me to get used to was eating more carbs...I was freaked when I saw how big my bowl of oatmeal grew and how much rice I'd have in my second meal...and that I could have carbs in all my meals if planned properly!

Ciao for now.

Legs 2/4/10

LEG EXT:
Warm Up: 1x80x12
Working: 1x125x10, 1x130x10

FRONT SQUAT
Warm Up: 2x45x15
Working: 4x45x15

SUMO DB SQUAT:
Warm up: 1x60x12
Working: 4x60x12

DB STEP UP:
Warm Up: N/A
Working: 3xbodyweightx15

CALF RAISE SINGLE
Warm Up: N/A
Working: 5X70x15

MACROS:
Cal: 1722
Carb: 191
Protein: 158
Fat: 46
Feeling pretty large marge today, could have been from the sodium in last nights final meal...
and mental due to lame workout...Once again told I pushed my leg too much last time around...so took it easy to see the concequence...My hammie bothered me for awhile after my workout but it's getting less painful...I'm thinking positive that I'll be healed soon enough! Hoping to get some yoga in this weekend since I'm no longer traveling for work tomorrow....have been up way too late making meals for the next few days...will be coming in better on my Macros tomorrow...

Hit Cardio Day 2/3/10

Today I did my High Intensity Cardio Day.
I would have loved to run but alas...
that darn hamstring.

So I rode the bike....
great to push myself cardio wise...
and tough too...but really felt exhilarated
afterwards.

Also did 20 minutes of PT Stretches.
My upper body is sore...but it feels good.

MACROS:
Cal: 1732
Carb: 175
Fat: 46
Pro: 153
Ugh! Carbs over 15 g's...

Delts & Tri's 2/2/10

SEATED BAR PRESS: (Did the Nautilus Over Head Press)
Warm Up: 1x35x15, 1x50x12
Working: 2x65x8, 1x70x5 & 65X1

SEATED SIDE LATERAL: (I'm really sore)
Warm up: 1x15x12
Working: 1x20x12, 2x25x8,9

FRONT RAISE
Warm Up: 1x10x12
Working: 2x12x12 1x15x11

Tri Press: (?? Not sure what this is I did Skull Crushers with crooked bar)
Warm Up: 1x30x15, 1x40x12
Working: 3x45x8

DB Ext (?? Bent over with DB in hands...aain not sure what this is...single arm over head?)
Warm Up: 1x12x15
Working: 1x15x15, 1x17.5x12, 1x20x10 **Start Heavier

OK Had PT in the am...my right hammie is hurting today...
I am sore from my previous workouts...but feels good...just tight.
Had a serious tri burn going on!
Tommorow is my off day...should I do interval cardio or do that on a workout day? Also since I'm not working out it's a lower carb day correct?
Thanks!
MACRO'S:
Cal: 1859
Carb: 188
Fat: 54
Pro: 154

Monday 2/1/10 Back and Hammies

LAT PULLDOWN WIDE:
Warm up: 1x60x12, 1x70x12
Working: 3x90x7 ( I tried 100 on the last set got 5 but sloppy...so doesn't count)

DEADLIFT
Warm up: 2x45x15
Working: 3x65x12** Not pushing it felt in hamstring...thinking of it as a morning warm up muscle wake up...ugh..

DB BENCH ROW
Warm up: 1x40x12
Working: 2x50x10 1x55x9 **Again last one was a little sloppy...

DB PULLOVER:
Warm up: N/A
Working: 1x20x15, 1x25x12, 1x30x12, 1x35x12 **Obviously I'm stronger than this...need to figure this out better next workout...

LEG CURL: (seated)
Warm up: 1/35/15, 1x55x15
Working: 3x65x15 **Again I can pull more weight but I'm not pushing it yet...still not healed.

I felt pretty good...was running super late this am so I didn't warm up or do my PT stretches...will do after work tonight...Had planned on doing cardio at lunch but forgot a sports bra. MY arse is bothering me again..more a dull pain...have PT in the am tomorrow. I'm enjoying the workouts...fun to train differently than I'm accustomed to...and I'm shocked by my strength...

MACROS: Cal: 1873
Carb: 195
Fat: 47
Protein: 164

**Am I supposed to count fish oil pills in fat? hummm...