Chest/Arms, Cardio and Macros

Workout
only working sets

Bench Press *Deload 60%, 70%, 80%* - 135 x 5, 155 x 5, 175 x 9 -- going up in weight/percentages next workout
Incline Db Press - 85 x 8, 85 x 8, 60 x 13
Weighted Dips - BW x 14, BW + 90lbs x 6, BW + 90lbs x 6
Incline Db Flyes - 55 x 12, 55 x 10
Cable Curls - 105 x 10, 105 x 11
Pressdowns - 140 x 10, 140 x 10
Hammer Curls ss - 45 x 8, 45 x 8
with Reverse Pressdowns - 120 x failure, 120 x failure, 120 x failure (failure was generally 8-10)

30 Minutes Liss Cardio


Diet

Calories: 2,617, Protein: 224.2g, Carbs: 275.0g, Fats: 70.5g