4-5-13 Day 18 Friday

Weight: 165.8

Meal 1: 2 chicken thighs, 1 med sweet potato
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: 40 gm protein shake, 1 cup brown rice mixed with peas
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices of ezekial bread, 1 slice of cheese
1/2 cup no fat/sugar frozen yogurt

Supps: 5000iu vit d, 20gm bcaa, 10gm creatine

Cardio: 30 minutes Steady State: Treadmill 4.0 speed/5-6.0 incl
weights: Quads & Shoulders

A1. Back Squat 4x4 170, 180, 190, 200lbs
A2. Single Arm DB OH Press 4x5 47.5, 50, 52.5,55lbs
B1. DB Front Lunge Front Foot Elev 3x12 27.5, 30, 32.5lbs
B2. 65 Degree DB lateral Raise Supine 3x12 16.25lbs
C1. Leg Ext 3x20 80lbs
C2. Front to Lateral Raise Standing 3x15 8.25lbs