AM Cardio
Elliptical; 30 mins; 325 cals; 2.76 miles
PM Weights - Back/Hamstrings
Walked to the gym from work
ARC trainer - 3 mins
Underhand lat pulldown: 85lbs - 1x10; 100lbs - 2x8; 115lbs - 3x8
Machine back exts: 160lbs - 3x10
T-bar rows: 70lbs - 1x6, 2x8; 75lbs - 1x7
(LOL I have to stand on my tiptoes to do these cuz I can't fully reach the handles)
DB SLDLs: 65lb DBs - 2x8, 2x10
Seated cable rows to abdomen: 100lbs - 3x10
Shrugs on HS Iso-lateral chest press: 80lbs each side - 1x10; 90lbs each side - 1x12; 100lbs each side - 2x10
(To do these, I face the end where your head would go, standing & straddling the bench)
Rope crunch on LF cable rack: 67.5lbs - 3x12
Seated leg curls to failure: 90lbs - 1x16, 1x20, 3x18
10 mins of posing/routine practice.....
Macros:
Cals: 1,403
Fat: 34.2g/22%
Carbs: 116g/31%
Fiber: 17.7g
Net carbs: 98.3g
Protein: 162.8g/47%
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