PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DBs - 3x10 each side
Hyperexts on fitball: 1x18, 3x20
Wide-Grip Lat pulldowns: 7 - 2x8; 8 - 2x8; 9 - 3x8
1-armed DB row: 45lb DB - 4x8 each side
Close-grip pulldown w/V-bar: 9 - 3x10
Cable upright row: 10 - 2x8, 1x10; 11 - 1x8
Seated DB side laterals: 20lb DBs - 1x7; 3x6
PWO Cardio
Elliptical; 35 mins; 380 cals; 2.97 miles
**Watched "Zombieland" with Woody Harrelson - actually a funny movie!
Macros:
Cals: 1,377
Fat: 29.9g/20%
Carbs: 107.9g/30%
Protein: 166.8g/50%
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