**Ok, off track for a couple of days...back on track for today!
AM Cardio
Elliptical; 35 mins; 360 cals; 2.89 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*; 15lb DB - 3x10*
*each side
Hyperexts on fitball: 3x20
Wide-grip lat pulldowns: 8 - 3x8
Straight-arm pulldowns: 5 - 1x10; 6 - 3x8
Seated cable mid-row: 7 - 2x10; 8 - 1x10; 9 - 2x8
1-armed DB row: 45lb DB - 3x10 each side
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Rear DB delt raise on bench: 20lb DBs - 3x10, 1x12
Macros:
Cals: 1,497
Fat: 54.5g/33%
Carbs: 107.9g/26%
Protein: 144.3g/41%
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment