DELTS & TRI'S

SIDE LATERAL:
warm up: 2x15x10,10
Working: 2x20x8,8 1x25x6 (last one a bit ugly but did it)

BAR SHRUG:
Warm Up: 1x115x10
Working: 1x135x10, 2x155x10,10

HIGH INCL DB PRESS:
Warm Up: 1x25x12
Working: 1x30x10, 1x35x10, 1x40x9 (last one spotted to get weights up)

DIPS:
Working: assisted 4 to failure between 15-12 reps repending on assistance

ROPE:
Warm Up: 1x25x12
Working: 1x35x12, 2x40x10,10

Felt like I had a good work out.

Posing: half hour

CARDIO: #3
Walking on an incline
6-7 incline speed 3.6
Time: 35 with a 5 minute cool down...


MACROS: OK I CHEATED TODAY I ADMIT IT I HAD 5 YOGURT MALT BALLS! I have thrown them out....can't have e in the house....

CAL: 1697
Carb 182 OOOPPPSS
Fat:40
Pro: 155