PM Weights - Delts & Triceps
Warmup:
Cable upright rows: 9 - 2x8; 10 - 2x8
Seated O/H DB Press: 25lb DBs - 2x8; 30lb DBs - 1x7, 1x8, 1x7
Seated DB side laterasl: 15lb DBs - 3x8, 1x10
Cable tricep pressdowns: 7 - 3x10; 8 - 2x8
DB Front Raise: 35lb DBs - 4x10
Seated O/H Cable Tricep exts w/rope: 11 - 1x10; 12 - 3x10
Abs:
Side bends w/25lb Plate: 3x15 each side
Ball crunch: 2x25
**Decided to skip PWO cardio in favor of doing chores when I got home....mostly vacuuming & sweeping + took care of the fur-kids med-wise....
Macros:
Cals: 1,755
Fat: 72.8g/37%
Carbs: 136.7g/30%
Protein: 141.4g/33%
**Macros are weird as I had this fish for dinner I found I had in the freezer & the macros for 1 piece are XYZ but the pieces are all different sizes & not consistent in size. Trying to sell my chest freezer so I'm trying to consolidate everything into 1 freezer so I have to use up some things. Plus I thought the fish would be different than the usual chicken. Won't buy it again!
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