Delts & Tri's Super Bowl Sunday 2/7/10

WARM UP: 10 minutes on the bike

SEATED BAR PRESS: (I did the nautalis machine)
Warm Up: 1x50x12, 1x55x12
Working: 1x65x9, 2x70x6

SEATED SIDE LATERAL: (I bent arms alittle is that ok?!...tough on rotator cuff when straight armed)
Warm Up: 1x10x12
Working: 3x12x10 15's were impossible without bending arms so I didn't go up...

FRONT RAISE:
Warm Up: 1x10x15
Working: 1x12x12, 1x15x10, 1x15x15 whoa! **Start heavier next time!

TRI PRESS: (Rope)
Warm Up: 1x30x12, 1x35x10
Working: 3x40x8 (Really about 7.5 each time but was workin it!)

DB EXTENSIONS:
Warm Up: 1x10x15
Working: 1x15x12, 2x20x8.5 (maybe I should have found 17.5's... my tri's were exhausted...could have used a spot) Next time...using db's for this is new to me...learning curve..

CARDIO:
30 minutes Stairmill level 7
20 minutes PT Stretches
All in all felt great....

MACROS:
well...OK...I was on target thru meal 3 but probably over did it a bit at my brother & sisters superbowl party...we did healthy foods...whole wheat tortillas shrimp and portabello mush fajita's, chicken low cal chili...I did indulge in the chips and salsa... and had a glass of vino...
back on track today! :o)
OK I put in my foods and I was not as god awful as I thought...

Cal: 2115
Carb: 217
Fat: 49
Pro: 169
:o)