6:30am coffee with sf creamer
7:30am 3 egg whites and oats, pack xylitol sprinkle cin
seated bar press 40lb / 50lb
seated side lateral 15lb
front raises 30lb / 40lb
rear bench row 15lb/ 20lb
bar curl 40lb / 50lb
rope curl 25lb / 30lb
con curl 15lb
ABS
15 to 20 of each, 3 sets each
vups, side vups
lying leg raise on bench
punches with 7.5 lb weights - works shoulders and obliques
butterfly kicks on bench
10:30am shake
oats 1/2 c
1pm 4 oz chicken
4 slices avocado
spinach
4pm 4 oz haddock
1/2 cup brown rice
green beans
8pm 4 oz chicken
1/2 cup brown rice
4 slices avocado
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