Sunday 11/22

AM Training + Cardio
Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 4 - 1x10; 5 - 2x8

Extra-wide cable lat pulldowns: 8 - 2x12, 2x10
SLDL w/EZ bar: 137.5lbs - 1x8, 3x10
(Did these instead of the DB deadlifts as I don't have heavy enough DBs at home....)
Bent-over rows w/EZ bar: 70lbs added - 2x8; 75lbs added - 1x8; 80lbs added - 2x6
Seated reverse cable rope pulldowns: 8 - 1x10, 2x12
Cable upright rows: 8 - 1x8; 9 - 1x8; 10 - 2x6, 1x7
Seated DB side laterals up/down: 15lb DBs - 3x6

PWO Cardio
Elliptical; 30 mins; 321 cals; 2.84 miles

Macros:
Cals: 1,758
Fat: 51.1g/26%
Carbs: 128g/28%
Fiber: 21.8g
Net carbs: 106.2g
Protein: 163g/37%