Totally ran out of steam at the end of my weight lifting routine. My arms were so tired from yesterdays workout and they hurt even worse now.

Todays Diet:

1st meal: (8:15am) 275cal., 30g carbs, 17.5g protein, 9g fat
2nd meal: (10:45am) 315cal., 20g carbs, 16g protein, 5g fat
3rd meal: (1:15pm) 295cal., 29g carbs, 24.5g protein, 10g fat
WORKOUT
4th meal: (4:00pm) 180cal., 3g carbs, 19g protein, 5g fat
5th meal: (6:30pm) 468cal., 17g carbs, 67g protein, 8g fat
6th meal: (9:00pm) 259cal., 16g carbs, 35g protein, 6g fat
Totals for today:
1792 calories - 115g carbs – 179g protein - 43g fat

Todays Workout (2:20pm - 4:00pm)

7 min. cardio (elliptical trainer) warm up

target muscle stretching

SuperSet:
-(DB) Incline Bench Press (4 sets; 15-30lbs per arm; 15-6 reps) alternating with
-(DB) Incline Flys (3 sets; 10-15lbs per arm; 12-10 reps)

-Pec Deck (3 sets; 35-55lbs; 12-8 reps)

SuperSet:
-(DB) Arnold Press (3 sets; 12-20lbs per arm; 12-6 reps) alternating with
-(DB) Lateral Raise (3 sets; 8-12lbs per arm; 15-10 reps)

SuperSet:
-Overhead Tricep Cable Extension (3 sets; 40-60lbs; 15-4 reps) alternating with
-Cable Tricep Pushdown (3 sets; 40-60lbs per arm; 12-3 reps)

target muscle stretching in between sets

20 min. HIIT cardio on stationary bike
(1 min. intervals) 2 min. warm up, 2 min. cool off
distance: 4.5 miles
calories burned: 288

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