Thursday 7/11/13

AM Workout - Chest & Arms

Elliptical; 25 mins; 2.66 miles

Pullups - 3, 3, 3
cable Crossover: 30lbs each side - 3x10
Flat Bar Press: 70lbs added to bar - 2x6, 1x5, 1x6, 1x7
Incline DB Press: 35lb DBs - 1x10; 40lb DBs - 3x8
Superset:
Standing DB Hammer curls: 25lb DBs - 2x8
Dips on Flat bench, feet on opposite bench: 2x16
1-armed cable curls: 20lbs - 2x6 each arm; 25lbs - 2x5 each side
Cable tricep pressdown: 70lbs - 1x10; 85lbs - 3x6

Macros (refeed day):
Cals: 2,115
Fat: 49.8g
Carbs: 161.7g
Protein: 145.1g