AM Cardio
Elliptical; 40 mins; 408 cals; 3.74 miles
PM Weights - Back & Hamstrings
Warmup:
Walk to the gym from work
ARC trainer - 5 mins
Seated leg curls to failure: 90lbs - 1x16, 4x15
Underhand lat pulldowns: 100lbs - 4x8
Machine back exts: 160lbs - 3x10
Seated cable rows: 100lbs - 3x10
T-bar rows: 70lbs - 3x8
(just noticed typing this up I was supposed to do 4 sets! Doh!)
Shrugs straddling HS Iso-Lat chest press: 70lbs each side - 1x15; 90lbs each side - 1x12; 95lbs each side - 2x12
HS High row: 70lbs each side - 1x8; 75lbs each side - 2x8
DB SLDLs: 65lb DBs - 4x8
PWO posing practice: 2x thru mandatories & quarter turns
**Right hamstring feels less tweaky but I traded that for my left forearm.....yay!
Macros:
Cals: 1,354
Fat: 36.5g/25%
Carbs: 92.6g/26%
Fiber: 19.5g
Net carbs: 73.1g
Protein: 159.1g/49%
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