Saturday, July 22, 2006
(finally updating for the day lol... better late then never
)
6:15 a.m.
Gym time!!! Too dang hot to sleep thats for sure
![Roll eyes :rolleyes: :rolleyes:](https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f644.png)
Back: Bent over rows (12 x 65 lbs) x2 (9 x 75 lbs) x2
Back: Seated low rows (12 x 70 lbs) x1 (10 x 80 lbs) x1 (8 x 90 lbs) x2
PR
Back: Close grip pull up
w/assist (12 x 50 lbs) x2 (10 x 40 lbs) x1 (7 x 30 lbs) x1
PR
SHoulders: Seated rear delts (10 x 50 lbs) x4
Glutes: Butt blaster (12 x 50 lbs each leg) x4
Biceps: Incline DB curls (10 x 20 lbs) x4
PR
Biceps: Hammer DB curls (10 x 20 lbs) x 4
Biceps: One arm preacher curl (10 x 20 lbs) x2 (7 x 25 lbs) x2
PR
7:20 a.m.
PWO shake:
-8 oz gatorade
-1 scoop whey isolate
8:45 a.m.
-1/2 cup peppers/onions
-1/2 spinach
-2 oz chicken
-4 egg whites
10:00 a.m.
-small apple
1:45 p.m.
-4 oz chicken
-low carb/low fat wrap
-1 cup broccoli
4:30 p.m.
Smoothie:
-1/2 cup blueberries
-1 scoop chocolate protein
-2 tbl vanilla yogurt
7:45 p.m.
-5 oz bag spring mix salad
-4 oz chicken
-3 oz sweet potato
-7 almonds
11:30 p.m.
-4 egg whites
-1 tbl ANPB or so (had to finish it off
![chomp :chomp: :chomp:](https://www.elitefitness.com/forum/images/smilies/evillaugh3[1].gif)
)
Total: 1379
Fat: 29 262 20%
Sat: 4 36 3%
Poly: 6 53 4%
Mono: 10 88 7%
Carbs: 137 438 33%
Fiber: 28 0 0%
Protein: 159 637 48%