AM Training - Back & Shoulders
Warmup:
Elliptical - 3 mins
Straight-arm pulldowns: 5 - 1x8, 2x10
DB Seated Reverse lateral raises: 20lb DBs - 3x8
Wide-grip lat pulldowns: 8 - 1x8; 9 - 1x8, 1x6, 1x7, 1x8
1-armed DB rows: 45lb DB - 3x10 each side
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 3x7
Superset:
DB Front raise: 30lb DB - 3x12
Seated DB side laterals: 12lb DBs - 3x10
Asst'd Glute/Ham Exts: 4x20
**Took last week fully off & I'm glad I did.....I was so sore from the massage that I wouldn't have been able to workout anyway.....plus being off allowed me to grieve & boy did I! The last 2 weeks has been very emotionally draining.... While I didn't stick to my macros at all, I don't feel physically all that great so I'm going to try & meet my macros & get back to exercising as I'm hoping feeling physically better thru healthy eating & exercise will help me emotionally....I've found 2 wonderful pet loss sites that have also been very supportive....
However, I am already looking into getting another kitty.....I have my eye on one with special needs at the local Humane Society. I'm going to see her a few more times before I finally decide, but she needs a good home with someone who can take care of her needs....I feel so bad for her - she's 10 & declawed & someone dumped her in their parking lot. Her fur was so horribly matted they had to shave the cat. Poor thing!
This week looks like it will be the last CRAZY week at work and crazy it will be! Looking like I'll be staying late the next few days.....and may have to come in on Saturday.
Macros:
Cals: 1,414
Fat: 34.5g/22%
Carbs: 118.3g/33%
Protein: 149g/45%
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