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Exercises:

Dumbell Bench:

85's x 6
90's x 6
95's x 3
90's x 5
100's x 1

One-Arm Dumbell Row:

85 x 8
90 x 10
95 x 6
100 x 6
100 x 4 on right arm, x 6 on left arm

Leg Raises:

32.5 x 10
32.5 x 4 + lighter reps to failure

Dumbell Curls:

37.5's x 7 immediately followed by 35's x 2

Dips:

1 set of 22

Side Bends:

95 x 10 for left oblique
95 x 8 for right oblique

Food:

Bagel
Steak
Chicken Caprice sandwich
Fruit
4 BBQ ribs
Vegetables/Beans
1/2 gallon milk
1 1/2 vitamin waters
30g whey protein