Monday 11/16

AM Cardio
Elliptical; 30 mins; 282 cals; 2.63 miles

PM Weights - Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 3 - 2x10; 4 - 2x10; 5 - 1x10
Stability ball roll: 4x25

Wide-grip lat pulldowns: 8 - 2x8; 9 - 4x6
SLDL w/EZ bar: 137.5lbs - 3x6, 3x8
1-armed DB row on flat bench: 40lb DB - 1x10*; 45lb DB - 2x10*
*each side
Seated O/H DB press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x6; 35lb DBs - 1x6 (barely got these! whew!)
Superset:
Front raises w/DB: 35lb DB - 3x10
Seated Side DB lateral raises: 12lb DBs - 1x10, 1x12; 15lb DBs - 1x10
Crunches on stability ball w/45lb DB - 4x20

**Great workout! Feeling stronger!

**Even tho it means getting up pretty early in the morning, I totally prefer doing my cardio separately from my workouts.....workouts take way too long doing weights + cardio together....


Macros:
Cals: 1,471
Fat: 36g/22%
Carbs: 123.6g/31%
Fiber: 28.5g
Net carbs: 95.1g
Protein: 166.6g/47%

**Macros may be a bit of an estimate as 1 of my meals was a takeout item.....