Tuesday -- February 01, 2005

Shoulders:

Military Press:
-- 85lbs 12 reps
-- 95lbs 12 reps
-- 115lbs 12 reps
Dumbbell Lateral Rows
-- 20lbs 12 reps
-- 25lbs 12 reps
-- 30lbs 12 reps

Biceps:

Preacher Curls
-- 45lbs 12 reps
-- 75lbs 12 reps
-- 95lbs 4 reps Stripped down to 75lbs for 4 more reps
Seated Dumbbell Curls
-- 20lbs 12 reps
-- 25lbs 12 reps
-- 30lbs 6 reps, Stripped to 25lbs 4 reps, stripped to 20lbs 6 reps

Triceps:

Close Grip Press
-- 95lbs 12 reps
-- 105lbs 12 reps
-- 115lbs 12 reps
Overhead Tricep Extensions
-- 50lbs 12 reps
-- 60lbs 12 reps
-- 65lbs 8 reps

Abs:

Reverse Crunches 3 sets of 25 reps

My weight at 6:00am before workout was 163.2lbs (dropped almost 2 lbs because of crappy eating throughout the day and I didn't eat my dairy snack before bed. Eating a couple of cups of yogurt and a couple of cups of milk can dramatically delay the body going catabolic during sleep.)

Breakfast:
Shake

1. 2 cups whole milk
2. 2 tbsp honey
3. 1 scoop whey protein
4. 1 soft aotmeal raisin granola bar

6 pieces turkey bacon
4 whole eggs scrambled
1 bagel with cream cheese

KCalories: 1661
Protein: 83 g
Carbohydrates: 133 g
Fats: 88 g

Lunch:

4 spicy tuna roll
4 california roll
1 philly cheese steak hot pocket
1 yoplait strawberry banana yogurt

KCalories: 902
Protein: 33 g
Carbohydrates: 122.1 g
Fats: 31 g

Dinner:

Shake

1. 2 cups whole milk
2. 2 tbsp honey
3. 1 scoop whey protein

2 Pork Chops -- 3/4lb meat
3 cups long grain white rice
.25 cups red bell pepper
.25 cup green bell pepper
.25 cup yellow bell pepper
.25 cup sweet onion
1 dinner roll

K Calories: 1552
Protein: 83 g
Carbohydrates: 201 g
Fats: 45 g

Snack:

2 yoplait yogurt
2 cups whole milk

KCalories: 878
Protein: 33 g
Carbohydrates: 135 g
Fat: 21 g

Total:
KCalories: 4993
Protein: 232 g
Carbohydrates: 591 g
Fats: 185 g