Weight: 165.8
Meal 1: 40gm protein/30gm carb greek yogurt
Meal 2: 1 lean burger, 1 turkey burger 2 small red skin potato
Meal 3: 50gm oats 40gm protein shake
Meal 4: 55gm oats, 40 gm protein shake
Meal 5: bay scallops and squid with corn on the cob, 1/2 cup brown rice
Snacked on popcorn...too much
Supps: 5000iu vit d, 10gm creatine, 1 scoop aminolast
Cardio: HIIT (8) intervals 10.8speed/11.0 incline
Weight: Back and Tri's
A1. Pull Ups Neutral Grip 4x12 BW 12,12,8/4,7/5...the / means I stop to rest approx 5sec then contin.
A2. Lying EZ Bar Tri Ext with Chains close Grip 4x12 35lb+chains
B1. seated Row Neutral Grip 3x12 130lbs
B2. 20 degree Incl DB Tri ext 3x12 25lbs
C1. straight Arm lat Pull down w/Strap 3x20 30lbs
C2. EZ Bar Pressdowns Pron 3x15 80,85,85lbs
D1. DB Shrugs 3x15 40lbs
D2. Standing Band Kick Backs 3x20 Red
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