Monday 10/4

Cardio
Elliptical; 30 mins

Training - Back & Shoulders
Warmup:
DB in/out: 8lb DB - 1x10*; 10lb DB - 3x10*
*each side
Cable straight-arm pulldowns: 5 - 1x8, 2x10
Hyperexts on fitball: 3x16

Wide-grip lat pulldowns: 7 - 1x8; 8 - 1x8; 9 - 3x8
1-armed DB bent-over row: 45lb DB - 4x8 each side
Close-grip pulldowns w/v-bar: 8 - 2x10, 1x12
Cable upright rows: 9 - 2x8, 2x10
Seated DB side laterals: 15lb DBs - 4x6

Macros:
Cals: 1,700
Fat: 62.5g/33%
Carbs: 119g/28%
Protein: 164.2g/40%