Weds 7/22 & Thurs 7/23

Weds 7/22

Cardio Only day!

AM Cardio
Spin bike; 30 mins; 16 sprints

Macros:
Cals: 1,346
Fat: 37.6g/26%
Carbs: 52.2g/14%
Fiber: 17.1g
Net carbs: 35.1g
Protein: 155.5g/50%


Thursday 7/23

AM Cardio
Elliptical; 35 mins; 380 cals; 3.36 miles

Abs:
Crunch on fitball w/6lb med. ball held overhead: 3x20
Jackknives w/fitball: 2x20, 1x22

PM Weights - Delts & Triceps
Rotator cuff work w/10lb DBs - 3x10

Seated O/H DB press: 25lb DBs - 1x8; 30lb DBs - 2x7, 1x8
Cable upright rows: 10 - 2x10; 11 - 2x8
Seated DB reverse lateral raises: 20lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 4x10
DB Kickbacks: 25lb DB - 3x10*, 1x12*
*each arm

Macros:
Cals: 1,371 cals
Fat: 39.1g/26%
Carbs: 93.3g/25%
Fiber: 21.4g
Net carbs: 71.9g
Protein: 158.3g/48%