Tuesday, Dec 12th, 2010

6:30am coffee, ff creamer, 2 packets truvia 05-0

7:30am 1 egg with yolk, 3 whites 20-1-6
2 slices wheat bread 3-17-1
hot sauce
1 slice lo sodium provolone 5-0-5
TOTAL 28-18-12

Trained Shoulders, Bi's and Abs
seated bar press (warms) 30lb (Working) 40lb
seated side lateral 15lb
Front Raise (warms) 25lb (working) 30lb
rear bench row (warms) 15lb (working) 20lb
bar curl 40lb for warms and working
rope curl (warms) 25 (working) 30
con curl 15lb

1/2 hour HIIT

10:30am 1/2 grapefruit
protein shake
TOTAL 26-14-3.5

1:30pm 6 oz greek yogurt 18-7-0
1/4 cup blueberries
cinnamon

4pm 1/2 c quinoa 6-33-3
4 oz pork chop 15-0-9
1/2 cup green beans
TOTAL 21-33-12

7pm turkey muffin 22-8-4
1/2 c quinoa 6-33-3
1/2 cup green beans
TOTAL 28-42-7