Friday 3/4

**Decided 5 hours of OT was enough & stayed late at work Thursday to leave early & hit the gym!

Training - Legs & Arms
Walked to the gym from work
Treadmill; 2 mins

DB step ups: 15lb DBs - 3x10 each side
Sumo DB Squat: 60lb DB - 2x10; 65lb DB - 2x10
Single-legged seated calf: 55lbs - 2x15*, 2x18*
*each side
Front squats w/std bar: 50lbs added - 2x6; 70lbs added - 4x6
Hip Abductor: 260lbs - 1x10, 1x8, 2x10
Leg exts: 130lbs - 2x10; 135lbs - 1x10

Rope cable curls: 42.5lbs - 1x8, 1x10; 50lbs - 2x8
EZ bar curls: 40lbs added - 5x5

Abs:
Life Fitness Ab crunch machine: 110lbs - 2x12, 2x10
Side bends w/45lb Plate: 3x8 each side

**Workout felt good!! Nice end to a VERY tough week....

Macros:
Cals: 1,813
Fat: 50.9g/25%
Carbs: 105.2g/23%
Protein: 149.9g/34%