AM Cardio
Elliptical; 35 mins; 371 cals; 3.25 miles
PM Weights - Chest & Biceps
Pushups: 2x22
Flat bench DB Press: 40lb DBs - 2x8; 45lb DBs - 2x8; 50lb DBs - 2x6 (needed a little help on these)
Incline DB Press: 40lb DBs - 4x8
Incline DB Flyes: 25lb DBs - 2x12; 30lb DBs - 1x10
DB Spider curls using incline bench: 12lb DB - 1x6*; 15lb DB - 1x8*; 20lb DB - 1x8*; 25lb DB - 2x6*
*each arm
Standing DB Hammer curls: 25lb DBs - 4x8
Abs:
Hip thrusts on flat bench: 1x25, 2x30
+ leg scissors: 3x30 count
Crunch on fitball w/30lb DB - 1x15, 2x20
Macros:
Cals: 1,317
Fat: 33.7g/23%
Carbs: 95.5g/27%
Fiber: 16.9g
Net carbs: 78.6g
Protein: 158.2g/49%
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