AM Cardio
Elliptical; 30 mins; 318 cals; 2.52 miles
PM Training - Back/Bis/Calves/Abs
Warmup:
Elliptical - 2 mins
Hyperexts on fitball: 4x20
Wide-grip cable lat pulldowns: 9 - 3x10, 1x12
Seated cable mid-row: 8 - 3x12, 1x15
Seated calf (on bench, holding plates on lap): 100lbs - 2x25, 2x35
Standing curls w/EZ bar: 45lbs added - 4x6
Standing DB Hammer curls: 30lb DBs - 1x6, 1x5, 2x6
Crunch on fitball w/50lb DB: 2x20, 1x22
Leg scissors on flat bench: 3x20 count
Macros:
Cals: 1,451
Fat: 27.7g/17%
Carbs: 102.7g/28%
Protein: 149.3g/43%
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