Chest and Bis

Inc Bar Press: 2 warms, bar+20x10x3
Inc Db Press: 1 warm, 30x10x2, 40x10x1
Flat Fly: 1 warm, 30x10x3
Inc DB Curl: 2 warms, 30x10x3
Cable Curl: 1 warm, 45x10x3

Macros:
Total Calories: 1275
Fat: 25
Carbs: 72
Protein: 122

Legs and Macros

Leg Press: 2 warms, 160x10x3
Squat: 1 warm, bar+10x10x3
Sissy: 1 warm, 35 lbsx10x3
Bar Lunge: 40x10x3
Calves: 1 warm, 160x10x3

Macros:

Total Calories: 1274
Fat: 33
Carbs: 60
Protein: 118

Cardio and Macros

Cardio Intervals 45 min

Macros:
Total Calories:1475
Fat: 25
Carbs: 95
Protein: 136

Chest and Bis

Slight Inc Bar Press: 2 warms, 40x10x3
Inc DB Press, 1 warm, 40x10x3
Flat fly: 1 warm, barx10x3
Inc DB curl: 2 warms, 30x10x3
Cable curl: 1 warm, 40x10x3

Macros:
Total Calories: 1225
Fat: 35
Carbs: 72
Protein: 111

Legs and Macros

Leg Press: 2 warms, 165x10x4
Squat: 1 warm, bar+20x10x3
Sissy Squat: 1 warm, 40x10x3
Bar Lunge: barx10x3
Calf Heavy: 165x10x4

Macros:

Total Calories:1450
Fat: 50
Carbs: 89
Protein: 127

Chest, Bis, Macros

Travel Day
Inc DB Press 2 warms, 40x10x3
Flat Press 2 warms, bar+10x10x3
Pushups to failure
Barbell Curl 2 warms, 30x10x3
Rope Curl 1 warm, 40x10x3

Cardio: 2 miles
10 min jumping rope

Macros:
Total Calories: 974
Fat: 33
Carbs: 62
Protein: 85

Training and Macros

Tired today, but made it through the workout.

Seated Bar: 2 warms, 30x10x3
Side Lat: 2 warms, 20x10x3
Front Raise: 1 warm, 30x10x3
Tricep Ext: 2 warms, 40x10x3
Tricep Rope: 1 warm, 40x10x3

Cardio: 2 mile run
10 minute stair mill
10 minute bike