4-11-13 Day 23 Thursday

Weight: 166.2

Meal 1: 1 lean burger, 1 turkey burger, 1 med white potato
Meal 2: 35gms protein shake, 55gms oatmeal
Meal 3: 30gms protein shake, 50gm oatmeal
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 4oz salmon, med sweet potato, 1 large romaine salad low fat/cal dressing

**Had 3 small pieces of dark choc., some pirate booty and popcorn

supps: 5000iu vit d, 1 scoop aminolast, 10 grams creatine

Cardio: 30 minute steady state, treadmill 4.0 speed/6.0 incl
Weights: Quads and Shoulders

A1. Back Squat 4x4 175, 185, 195, 205lbs
A2. Single Arm DB OH Press 4x5 50, 52.5, 55, 57.5lbs
B1. DB Front Lunge Front Foot Elev 3x12 30, 32.5, 35lbs
B2. 65 Degree DB lateral Raise Supine 3x12 17.5lbs
C1. Leg Ext 3x20 85lbs
C2. Front to Lateral Raise Standing 3x1510lbs