Friday 10/9

AM Cardio
Elliptical; 50 mins; 496 cals; 4.75 miles

PM Training - Delts, Triceps & Abs
Warmup:
Walk to the gym from work
ARC trainer - 3 mins

Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated Side DB laterals: 15lb DBs - 3x8, 1x10
Front raises w/25lb plate: 4x12
Seated machine tricep pressdown: 110lbs - 1x10; 120lbs - 3x8
Hanging leg raises: 4x15
Cable rope crunch: 70lbs - 1x10 (barely - too heavy); 60lbs - 3x12
Seated tricep extension machine: 110lbs - 4x10

PWO - posing & routine practice; 20 mins

**Felt pretty good today!! Was busy at work so the day went by fast, which is good cuz I'm in a hurry to get to the weekend.....lots to do this weekend!

Macros:
Cals: 1,152
Fat: 30g/23%
Carbs: 67.9g/21%
Fiber: 20.2g
Net carb: 47.7g
Protein: 158.5g/56%

**Do you want weight & measurements this weekend?