Monday 9/14

AM Cardio + Abs
Elliptical; 45 mins; 449 cals; 4.13 miles

Decline bench crunch: 3x25
Fitball crunch w/40lb DB - 3x20

PM Weights - Delts & Triceps + Abs
Warmup:
Elliptical; 4 mins

Seated DB O/H Press: 25lb DBs - 2x8; 30lb DBs - 3x8
Cable Upright rows: 10 - 1x8, 1x10; 11 - 2x8
Seated DB Rear lateral raises: 25lb DBs - 3x10
Skullcrushers w/EZ bar: 45lbs added - 2x8, 1x9, 1x10
DB Kickbacks: 30lb DB - 4x10 each arm
Hip thrusts on flat bench: 4x30

**Decent workout!! Lifts felt good.....

Macros:
Cals: 1,296
Fat: 36.3g/25%
Carbs: 92.8g/27%
Fiber: 23.1g
Net carbs: 69.7g
Protein: 155.5g/49%