AM Cardio
Spin bike; 30 mins; 16 sprints
PM Weights - Delts & Triceps
Warmup:
DB Rotator cuff work: 10lb DBs - 3x20
Seated o/h DB press: 25lb DBs - 2x8; 30lb DBs - 2x8; 35lb DBs - 1x6 (tough! whew!)
Cable upright rows: 9 - 1x10; 10 - 1x10; 11 - 2x8
Seated reverse lateral raises: 20lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 4x10
DB kickback: 25lb DB - 4x10 each arm
**Little bit of posing practice.....I find it hard to do with no mirro as I don't have the "feel" of each move down comfortably....need to work on this....
Macros:
Cals: 1,292
Fat: 36.6g/25%
Carbs: 89.9g/24%
Fiber: 17.6g
Net carbs: 72.3g
Protein: 159g/50%
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