AM Training & Cardio
Upper body
Warmup:
Elliptical; 3 mins
Standing side DB lateral raises: 10lb DBs - 4x10
Cable tricep pressdowns: 4 - 3x10, 1x12
Seated cable rows: 12 - 4x12
Seated cable chest press: 4 - 4x15
Seated cable flyes: 2 - 4x15
Seated reverse DB laterals: 15lb DBs - 4x12
DB front raises: 10lb DBs - 2x10, 1x12, 1x14
Hammer grip DB bicep curls: 15lb DBs - 4x12
Cable upright rows: 7 - 4x10
DB kickbacks: 20lb DB - 4x12 each arm
Fitball crunch: 4x25
Elliptical; 20 mins; 180 cals; 1.79 miles
**Another 4am workout today, so needless to say I was pretty tired today.....And I'm back to being cold & hungry....and I'm anxious/excited about Saturday....already used 1 full bottle of Protan so far....LOL
Macros:
Cals: 1,323
Fat: 30.6g/21%
Carbs: 120.3g/32%
Fiber: 28.7g
Net carbs: 91.6g
Protein: 150.1g/47%
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