Chest/Arms, Cardio and Macros

Workout
only working sets

Bench Press *Deload 70%* - 135 x 5, 155 x 5, 175 x 8
Incline Db Press - 80 x 10, 85 x 8
Weighted Dips *Deload 50%* - BW + 52.5lbs x 6, BW + 52.5lbs x 6, BW + 52.5lbs x 12 (dip belt)
Incline Db Flyes - 55 x 10, 55 x 10, 35 x failure
Cable Curls - 105 x 10, 105 x 10
Pressdowns - 140 x 8, 140 x 8
Hammer Curls ss - 40 x 8, 40 x 8
with Reverse Pressdowns - 110 x failure, 110 x failure, 110 x failure (failure was generally 8-10)

30 Minutes Liss Cardio

Deloaded some of my weights on certain exercises to give my body a break and to be able to focus on speed and explosiveness. I hit some PRs on bench and dips last chest workout which is why i deloaded and i'll work my way back up in the upcoming workouts. Decided to put abs on my HIIT cardio days so i have something else to do on that day.


Diet

Calories: 2,613, Protein: 225g, Carbs: 273.4g, Fats: 70.4g