Sunday 1/2/2011

AM Cardio
Elliptical; 30 mins; 340 cals; 2.60 miles

Side bends w/20lb Kettlebell: 2x16*, 1x20*
*each side

PM Training - Back & Shoulders
Warmup:
DB in/out: 15lb DB - 3x10 each side
Hyperexts on fitball: 3x20
Seated DB O/H Press: 20lb DBs - 2x10

Wide-grip lat pulldowns: 8 - 1x8; 9 - 2x8, 2x9
Bent-over 1-armed DB row: 45lb DB - 2x8*, 2x10*
*each side
Close-grip pulldown w/V-bar: 8 - 1x12; 9 - 1x10, 1x12
Cable upright rows: 9 - 1x10; 10 - 3x8
Seated DB side laterals: 15lb DBs - 1x6; 20lb DBs - 3x6

Macros:
Cals: 1,603
Fat: 54.1g/30%
Carbs: 96.4g/23%
Protein: 144.5g/37%