Monday 10/11

PM Training - Back & Shoulders
Warmup:
DB in/out: 10lb DB - 3x10 each side
Hyperexts on fitball: 3x20
Cable straight-arm pulldowns: 5 - 3x10

Wide-grip pulldowns: 8 - 2x8; 9 - 3x8
1-armed DB bent-over rows: 45lb DB - 4x8 each side
Close grip pulldowns w/v-bar: 8 - 1x10, 1x12; 9 - 1x10
Cable upright rows: 9 - 1x10; 10 - 2x8, 1x10
Seated DB side laterals: 15lb DBs - 1x8, 2x7, 1x8

PWO Cardio
Elliptical; 20 mins; 213 cals; 1.65 miles

Macros:
Cals: 1,537
Fat: 34.9g/21%
Carbs: 137.3g/36%
Protein: 164g/44%