Chest/Arms, Cardio and Macros

Workout
only working sets

Flat Db Press - 95 x 8, 95 x 6, 95 x 6
Incline Converging Press - 180 x 12, 200 x 10, 200 x 10 using this machine http://www.atlantis-fit.com/products/item.aspx?code=P-443
Weighted Dips - 45 x 12, 45 x 12, 45 x 12
Incline Db Fly - 55 x 12, 55 x 12 drop 35 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 30 x 12, 30 x 12, 30 x 12
with One Arm Cable Extensions - 20 x 15, 20 x 15, 20 x 15

Cardio - 30 min steady state - 15 min bike, 15 min treadmill.

I wanted to use the converging press machine because I find i can really focus on my upper chest with it and to give myself a little break from dbs. I also use the palms facing in (45degree angle) which I find puts so much more focus on my upper/inner chest and eliminates alot of the delts from the movements.

Diet

Calories: 2,652, Protein: 224.9g, Carbs: 274.7g, Fats: 69.3g

Shredded Wheat with Bran is fine right? Love adding about 30g with my oat bran or oat meal. It is 110calories, .5 fat, 24 carbs, 4 protein, 0 sugar, 4g fiber.