Training - Back & Hamstrings & Abs
Warmup:
ARC Trainer - 2 mins
Various rotator cuff moves w/10lb plate
Under-hand grip lat pulldowns: 100lbs - 2x8; 120lbs - 2x7, 3x6
Machine back exts: 160lbs - 3x10
Seated cable low row: 85 - 2x10, 1x11
DB SLDLs: 65lb DBs - 4x8
Seated leg curls: 110lbs - 1x12; 120lbs - 2x10; 130lbs - 2x8
T-bar rows: 70lbs - 1x6, 2x8, 2x7
Side Bends w/plate: 45lb Plate - 4x8 each side
Cable rope crunch: 85lbs - 4x10
Edit to add PWO Cardio:
Treadmill; 20 mins; 1.14 miles
Macros:
Cals: 1,710
Fat: 45.3g/24%
Carbs: 110.3g/25%
Protein: 131.1g/32%
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