AM Cardio
Elliptical; 30 mins; 335 cals; 2.60 miles
PM Training - Back & Shoulders
Warmup:
DB in/out: 12lb DB - 2x10*, 1x12*
*each side
Hyperexts on fitball: 3x20
Cable Underhand lat pulldown: 9 - 2x8; 10 - 3x8
Seated cable mid-row: 8 - 1x8; 9 - 3x8
Seated reverse rope pulldown: 9 - 3x10
Seated DB O/H press: 25lb DBs - 3x8, 1x10
Seated DB Front raises: 12lb DBs - 1x10, 1x12, 2x15
Macros:
Cals: 1,426
Fat: 34.1g/22%
Carbs: 124.3g/33%
Protein: 154.2g/45%
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