Monday -- January 31, 2005

Sorry about Monday guys, I was so tired after I got home that I ate then went straight to bed. Anyway, here is my Monday.

Monday Workout:

Chest:
Bench Press
-- 135lbs 12 reps
-- 155lbs 12 reps
-- 175lbs 12 reps
Incline Dumbbell Press
-- 45lbs 12 reps
-- 50lbs 12 reps
-- 60lbs 10 reps

Back:
Bent-Over Dumbbell Rows
-- 35lbs 12 reps
-- 40lbs 12 reps
-- 45lbs 12 reps
Seated Rows
-- 70lbs 12 reps
-- 85lbs 10 reps
-- 90lbs 10 reps
Lat Pulldown
-- 70lbs 12 reps
-- 80lbs 12 reps
-- 90lbs 8 reps

Traps:
Barbell Shrugs:
-- 155lbs 12 reps
-- 245lbs 12 reps
-- 335lbs 6 reps
Dumbbell Shrugs
-- 45lbs 12 reps
-- 50lbs 12 reps
-- 55lbs 12 reps

Abs:

Crunches 3 sets 25 reps

My weight at 6:00am before workout was 165lbs

Diet:

Breakfast:
Shake:

1. 2 cups whole milk
2. 1 scoop of whey protein
3. 2 tbsp honey
4. 1 large banana

5 whole eggs scrambled
6 pieces of turkey bacon
2 pieces of whole wheat toaste

KCalories: 1034
Protein: 61 g
Carbohydrate: 69 g
Fat: 58 g

Lunch:
I had a small lunch due to work. This is no way to grow.
2 pieces of whole wheat bread.
1 Pouch of Tuna

KCalories: 457
Protein: 33 g
Carbohydrate: 42 g
Fats: 18 g

Dinner:
Shake

1. 2 cups of whole milk
2. 1 scoop of whey protein
3. 1 large banana
4. 1 granola Bar (soft oatmeal raisin)
5. 2 tbsp honey

1 beef and cheese hot pocket
1 philly cheese steak hot pocket

Total for the day
KCalories: 3116
Protein: 147.1 g
Carbohydrates: 312 g
Fats: 148 g