Tuesday 9/21

PM Training - Chest & Arms
Warmup:
Elliptical - 3 mins
Pushups, hands on bench: 3x12

Vertical machine chest press: 7 - 1x10, 1x9, 1x8; 8 - 3x8
Incline (pos.2) machine inward chest press: 4 - 1x10; 5 -2x10, 1x8
Incline machine cable flye (pos.1: 4 - 1x10, 2x12
Standing DB Hammer curl: 25lb DBs - 4x8
Underhand cable tricep exts: 2 - 1x12*; 3 - 3x8*
*each side
Standing cable curls: 9 - 3x6
Lying DB Tricep Exts: 20lb DB - 1x12*; 25lb DB - 2x8*
*each side

Macros;
Cals: 1,512
Fat: 38.2g/23%
Carbs: 132.4g/34%
Protein: 155.5g/43%

**Avoided the cupcakes at work today (yesterday?)! Woot!