Wednesday 12/2

PM Training & Cardio
Back & Shoulders
Warmup:
Cable straight-arm pulldowns: 5 - 1x8, 2x10
Seated DB reverse lateral raises: 20lb DBs - 3x10

Extra-wide lat pulldowns: 9 - 4x7
Bent-over rows w/EZ bar: 70lbs added - 1x6, 2x8; 75lbs added - 2x8
SLDL w/EZ bar: 147.5lbs total - 4x10
Seated reverse cable pulldowns w/rope: 9 - 3x10
Cable upright rows: 9 - 2x8; 10 - 3x8
Seated side DB laterals up/down: 15lb DBs - 3x6

PWO Cardio
Elliptical; 30 mins; 314 cals; 2.79 miles

Macros:
Cals: 1,573
Fat: 41.6g/24%
Carbs: 136g/33% (this is total)
Fiber: 38.9g
Net carbs: 97.1g
Carbs - veggie carbs: 122g
Protein: 165.2g/43%