Thurs, Fri, Sat Workouts

Thurs: Travel Day 3 miles
Macros: 1198
Fat: 39
Protein: 102
Carbs: 119

Friday:

Yoga and Legs

Leg Ext: 2 warms,65x10x3
Front Squat: 1 warm, bar+10x10x3
Sumo Squat: 1 warm, Barx10x3
DB Step Ups: 15lb dbx10x3
Calf press: 165x20x4 (on leg press machine)

Calories: 1328
Fat: 43
Protein: 125
Carbs: 110

Saturday:

Yoga and Back
Lat Pulldown Wide: 2 warms, 65x10x3
Deads: 2 warms, barx10x3
DB Bench row: 1 warm, 15lb dbx10x3
DB Pullover: 1 warm, 25x10x3
Leg curl: 2 warms, 55x10x3

Calories: 1543
Fat: 45
Protein: 129
Carbs: 112

rest day and macros

Could not get in a workout today. Looong day at work. Mtgs all day and no lunch...BOOOOO! :(

Total Calories: 980
Fat: 30
Protein: 105
Carbs: 89

workout and macros

inc db press 2 warms, 20 lbs dbx10x3

flat bar 1 warm, bar +10x10x3

push ups to failure

barbell curl 2 warms, 15 lb dbs, 10x3

rope curl 1 warm, 40x10x3

cardio 2.5 miles

calories: 1240

fat:39

carbs: 99

protein: 86

travel day..tough on diet

Workout and Macros

4 miles

Total Calories: 1287
Fat: 43
Carbs: 116
Protein: 130

Delts and Tris and Yoga

Hot Yoga (I love doing this as an alternative to Cardio; Good calorie burner and muscle stretcher!)

Delts and tris:

Seated Bar Press: 2 warms, 40x10x3
Seated Side Lateral: 1 warm, 8x10x8
Front Raise: 1 warm, 15lbs dbx10x3
Tricep Press: 2 warms, small barx10x3
DB Ext: 1 warm, 15lb db x10x3

Macros:
Total Calories: 1329
Fat: 38
Carbs: 116
Protein: 125

Workout and Macros 10/7

Cardio: 3 miles
Calories: 1292
Fat: 40
Carbs: 110
Protein: 122

Back and Hammies 10/6

Lat pulldown wide: 2 warms, 70lbsx10x3
Deads: 2 warms, barx10x3
Row (machine): 1 warm, 30x10x3
DB pullover: 25lbx10x3
Leg curl: 2 warms, 40lbx10x3

I have a question Joe, Isn't a DB pullover focusing on chest? Am I doing the wrong move? I am sideways on the bench on my back, pulling the DB from the floor up across my chest. Is that a Lat move? Do I need to do it differently? Thx!