A.M. - Weights

[Hammer Chest Press Machine - 10/8/7/6
Hammer Incline Chest Press Machine - 10/8/7/6]
#{220, 230, 240, 260}
#{180, 200, 220, 200}

[Decline Smith Machine Bench Press - 10/8/7/6
Decline Dumbbell Pullover - 10/8/7/6]
#{200, 210, 220, 230}
#{45, 50, 55, 60}

[Close-Grip Smith Machine Bench Press - 12/10/8/6
Standing Front Plate Raise - 10/10/10/10]
#{130, 160, 180, 190}
#{45, 45, 45, 45}

[Tower Cable Flye (Low-Med) - 10/8/7/6
Tower Cable Flye (Med-High) - 10/8/7/6]
#{60, 70, 80, 85}
#{60, 70, 80, 85}

[Triceps V-Bar Pushdown - 12/10/8/6
Dip Station (Triceps) - 12/10/8/6]
#{65, 72.5, 80, 87.5}
#{Bodyweight}

[Overhead Single-Arm Triceps Rope Extension - 8/7/6
Triceps Single Handle Pulldown - 20/15/10]
#{30, 32.5, 35}
#{12.5, 15, 20}

Triceps Rope Pushdown - 10/8/6-Failure
#{60, 70, 80-40}

Dip Station (Chest) - Failure/Failure/Failure
#{Bodyweight}

Est. Calories ~ 840

A.M. - Cardio

Elliptical - 20 minutes, 17 resistance

Est. Calories ~ 375

P.M. - Cardio

Treadmill - 40 minutes, 50% 6.0-8.0 mph @ 1.0 incline / 50% 3.5 mph @ 14.5 incline

Est. Calories ~ 510



Got 260 on the hammer press! I got a little too excited though and couldn't do as much on the next incline set, but dammit I still hit the goal. That's what matters. I'm also still struggling to find a good way to do overhead triceps extensions. I hate using the cable because I feel pretty wobbly and unbalanced, but it beats the hell out of pinched neck nerves and sore traps. I need to ramp up the intensity on triceps next week. I feel like I'm slacking. Legs are finally feeling normal again. No slacking there.