3-21-13 Day 3 Thursday

Weight: 164.8

Meal 1: 1 Cup 0% Greek Yogurt, 1 cup mixed berries, 2 scoops muscle milk lite, 2 slices of ezekial bread.
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 1 chicken Thigh, 1 Turkey Burger, 1 Cup Brown Rice, 4 Romaine Lettuce Leaves
Meal 5: 6oz Salmon Raw, 1 Medium Sweet Potato

Workout: Back and Triceps
Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd

Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate

A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 70lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 47.5lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 115lbs
C1. Lat Pull Down Prone Wide 3x15 115lbs
C2. Bench Dips 3x15 25lbs
D1. DB Shrugs 2 second hold@top 3x12 50, 60,70lbs
D2. Standing Cable X Triceps Ext 3x15 20lbs