**Wow! I'm farther behind in posting than I thought....
AM Cardio
Elliptical; 30 mins; 299 cal; 2.44 miles
PM Training - Delts & Triceps
Warmup:
Upright cable rows: 10 - 3x8
Seated O/H DB Press: 20lb DBs - 2x8; 25lb DBs - 2x8; 30lb DBs - 1x8, 2x7
Seated DB Side laterals: 20lb DBs - 4x5
Seated DB Front laterals: 20lb DBs - 3x6, 1x7
Cable triceps pressdown: 7 - 2x10; 8 - 3x8
DB Tricep exts: 20lb DB - 4x10 each side
Macros:
Cals: 1,510
Fat: 62.5g/38%
Carbs: 94.6g/22%
Protein: 143.3g/40%
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