4/21

Exercises:

Dumbell Bench:

85's x 6
90's x 6
95's x 4
100's x 1
95's x 3

One-Arm Dumbell Row:

85 x 10
90 x 8
95 x 6
100 x 6
95 x 7

Leg Raises:

30 x 4

Weighted Situps:

40's x 7
30's x 10

Dumbell Curls:

40's x 3 immediately followed by
37.5's x 3 immediately followed by
32.5's x 4

Tricep Extensions:

70 x 3 immediately followed by
60 x 3

Side Bends:

100 x 7 for left oblique
100 x 6 for right oblique

Food:

several handfuls of Cheerios
60g protein
Large turkey/chicken breast cold cut + salad - olives, red onions, green peppers, mushrooms, mixed berries, baby corn
2 microwaveable dinners (chicken / turkey)
fruit
chicken breast / avocado sandwich
steamed vegetables + a little couscous
2 small slices of pork