Sat Nov 27, 2010

8:15am 1 egg and 3 egg whites 26-3-5
wheat tortilla 4-20-3
1/4 c spinach
1TBSP salsa 0-1-0
Total 30-24-8

1/2 hr cardio and Back and Hams
lat pulldown (warms) 85lb /8 (working) 100lb/6reps
deads (warms)80lb / 8 reps (working) 80 lbs / 8reps
DB bench row 35lb/10reps
Seated row 105lb (12 reps)
Lying leg curl (working) 50lb/ 10 reps (working) one set 50lb/10 reps and two sets 65 lbs/8 reps
Single lying leg curl 20lb / 12 reps

Noon (pw) Protein shake 25 - 5- 3.5

1:30pm two slices wheat bread 3-17-1
burger (80/20) 20-0-14
low sodium provolone 5-0-5
1 tbsp spicy brown mustard
Total 28-17-20

4pm 3 romaine leaves
4 oz chicken 30-0-.5
1 tbsp teriyaki sauce 0-10-0
total 30-10-.5 (1/2)

6pm granola bar 2-18-2

8pm 5 oz packet tuna 13-0-.5 (1/2)
2 tbsp greek yogurt 11-4.5-0
3 pieces romaine lettuce
total 24-4.5 - .5
Only got about 80 ounces water intoday