Training Week of 2/15 - 2/20/09

2/20/09
Bi & Tris
Supersets
Tricep Rope Pulldown: 10 x10, 15 x10, 20 x8
Seated Bicep Curls: 15 x10 (2 sets) 20 x10

DB Skull Crushers: 10 x10 (3 sets)
Incline Curls: 10 x10, 15 x10, 15 x5

1 minutes heavy bag or jumping rope intervals between sets
Turbo Jam - 20 minutes

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 494 (calories burned) - 1873 (calories eaten ~ PER FITDAY FOOD LOG) = 1008 deficit

~~~~~~~~~~~~~~~~~~~~~~~~~
2/19/09

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 0 (calories burned) - 1798 (calories eaten ~ PER FITDAY FOOD LOG) = 589 deficit

~~~~~~~~~~~~~~~~~~~~~~~~~

2/18/09
Chest & Shoulders
Bench Press: bar x10, 75 x8, 85 x8, 95 x6
Incl. DB Press- Dropsets: 40-30-20 to failure x 3sets
Resistance Band Flys: 3 sets of 12
Upright Rows w/ Plate super setted w/ DM lat raises:
25 # plate ss 10 # DB x 10
35 # plate xx 15 # DB x 10

Workout time 45 Minutes / 332 cals burned

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 332 (calories burned) - 1813 (calories eaten ~ PER FITDAY FOOD LOG) = 906 deficit

~~~~~~~~~~~~~~~~~~~~~~~~~

2/17/09
Back Day
Warm up w/ 1 set SLD 95 x10
Deadlift: 135 x8, 165 x8, 205 x5, 225 x2 (I'm totally stoked that I maxed higher than I have before- after I did 205 for reps & realized I had more in me & decided to try for 225- I have to wait at least a month before I'm allowed to max again)
Close Grip Lat Pulldown: 55 x8, 65 x8, 75 x7
Single Arm DB Rows: 40 x10 x 2 sets each arm
Sprints on treadmill between sets of lat pulldowns & Rows

Workout time 1hr 15min - 615 calories burned

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 615 (calories burned) - 1938 (calories eaten ~ PER FITDAY FOOD LOG) = 1064 deficit

~~~~~~~~~~~~~~~~~~~~~~~~

2/16/09

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) +0 (calories burned) - 1667(calories eaten ~ PER FITDAY FOOD LOG) = 720 deficit

~~~~~~~~~~~~~~~~~~~~~~~~~

2/15/09

Celebrated Valentine's day w/ my love
Dinner was a massive & delicious spread of Sushi & Sashimi & yes, dessert

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) +0 (calories burned) - 2436 (calories eaten ~ PER FITDAY FOOD LOG) = 49 calorie surplus