10/20/09

Meals:
1 greek yogurt, honey
2 pork, white potato med.
3 5 egg whites, 1 egg, 1 apple
4 chicken, couscous, salad
5 1 meatball (2 oz)

Total: 1,256

fat: 34.4

carbs: 105.4

protein: 126.5

Back and Shoulders

Pulldown: 70 lbs x 14, 85 x 12, 100 x 10, 105 x 8, 115 x 5
Bent over row: 35 x 10, 45 x8 x2, 50 x8
Deadlifts: 80 lbs x 10 x 3 sets (used barbell).
Rope Pulldown: 50 lbs x 12 x 2 sets, 40 lbs x 12
Shoulder Press: 25 lbs x 12, 25 x 10, 30 lbs x 8, 30 lbs x 6
Lateral Raise: 20 lbs x 10 with 4 sets

Ran 6.5 mph for 40 min
Abs
Stretched