Tuesday 12/14/10

AM Cardio
Elliptical; 30 mins; 307 cals; 2.48 miles

PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 1x12*, 2x15*
*each side
Cable upright rows: 9 - 3x10

Underhand lat pulldowns: 9 - 2x8; 10 - 3x8
Seated cable mid rows: 8 - 1x8; 9 - 2x8, 1x9
Straight-arm pulldowns: 5 - 1x12; 6 - 2x10, 1x8
Seated O/H DB press: 25lb DBs - 1x8, 3x10
Seated DB Front raises: 15lb DBs - 4x10

Abs:
Side bends w/20lb kettlebell: 1x15*; 3x16*
*each side

Macros:
Cals: 1,542
Fat: 48.2g/28%
Carbs: 121.2g/31%
Protein: 151.9g/41%