Workout and Macro Breakdown 6/15/10

Workout:

Jogging: 1 mile in 9:40

Deads: 135 x 12, 185 x 10, 225 x 10, 275 x 5, 315 x 5, 335 x 5

Ab Circuit: 10 minutes

Superset:
SLDLs: 135 x 15, 185 x 12, 225 x 10 x 2
Leg Curls: 140 x 12 x 4
Superset:
Seated Calf Raises: 150 x 10 x 4
Standing Calf Raises: 210 x 18 x 4

Spinning: 20 minutes in hover position to engage hammies mostly.

Projected Macros:

Cals: 1978 P: 208 C: 100 F: 82 Fiber: 9

Weight: 194