Monday 10/26

PM Training + Cardio
Back & Shoulders
Warmup:
Walked to the gym from work
ARC trainer - 2 mins

Wide-grip lat pulldowns: 85lbs - 2x8; 100lbs - 3x6
Machine back exts: 140lbs - 2x10; 150lbs - 2x10
SLDL w/std bar: 70lbs added - 2x8; 90lbs added - 4x6 (weight felt heavy, but I got it done w/good form!)
1-armed DB row: 40lb DB - 3x10 each side
Seated O/H DB Press: 22.5lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x6
Superset:
Front raises w/25lb Plate: 3x10
Seated DB side laterals: 12.5lb DBs - 3x10
Cable rope crunch: 50lbs - 1x20; 57.5lbs - 1x18; 65lbs - 2x15

PWO cardio
Walk on treadmill; 30 mins; 2-7-2% incline; 1.68 miles

**Good workout! Strength was good, so I expect to get my full strength back very soon. Guy at the gym told me I looked great too.....


Tomorrow there's a Birthday celebration at work where there will pie & cake.....

Mantras will be:
Just because it's there, doesn't mean I have to eat it
Just because it's FREE, doesn't mean I have to eat it

Wash, rinse, repeat....

Macros:
Cals: 1,523
Fat: 37.4g/22%
Carbs: 130.5g/33%
Fiber: 25.7g
Net carbs: 104.8g
Protein: 168.4g/45%

**A bit over on the macros (carbs), but I had prepped my food for the day last nite....tweaked today where I could.....