PM Weights - Back & Hamstrings
Warmup:
Elliptical; 5 mins
Wide-grip lat pulldowns: 9 - 2x8; 10 - 3x6
SLDL w/EZ bar: 145lbs added - 3x7, 2x6
1-armed DB row: 50lb DB - 4x8 each side
DB pullover on flat bench: 40lb DB - 3x12
Seated leg curl: 10 - 2x10; 11 - 1x10, 1x8, 1x10
PWO Cardio
Elliptical; 20 mins; 213 cals; 1.74 miles
Macros:
Cals: 1,315
Fat: 38.3g/26%
Carbs: 97.1g/28%
Protein: 148.4g/46%
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