AM Cardio
Elliptical; 30 mins; 290 cals; 2.46 miles
Abs:
Fitball crunch w/25lb plate: 3x20
PM Weights
Warmup: Pushups - 2x14
Flat bench DB press: 40lb DBs - 1x6, 1x8; 45lb DBs - 4x6
Incline DB Press: 40lb DBs - 4x8
Flat DB Flye: 25lb DBs - 3x12
Hammer grip incline bench DB curl: 25lb DBs - 4x6
Flat bench skullcrushers w/EZ bar: 40lbs added - 4x10
Superset:
DB concentration curls: 20lb DB - 2x10 each side
DB Kickback: 25lb DB - 1x10; 30lb DB - 1x10 (both sets each side)
Abs:
Hip thrusts on flat bench: 4x25
**Legs are sore today.....moreso quads.....
Macros:
Cals: 1,437
Fat: 32.8g/21%
Carbs: 123.5g/33%
Fiber: 18g
Net carbs: 105.5g
Protein: 157.8g/47%
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