August 21, 2008
7:00AM - 2 pieces whole wheat toast w/ light spread. 1 grapefruit. 12 oz water.
10:00AM - 1 peach diced in 8oz vanillia yogurt.
12:00PM - 1 large banana.
1:15PM - 5 lengths of an olympic size pool, 250 meters.
2:00PM - 1 scoop bioplex 100% whey protein in 12oz water. 1 small potato w/ steamed brocoli, colliflower, and carrots. 1 piece of chese.
3:30PM - 7 dried apricots.
6:30PM - 16 reduced fat cheezits.
7:20PM - 1 cup lean ground turkey w/ brown rice, spices, and milk chedder flavor on a baked tortillia shell. 12 oz water.
9:00PM - WORKOUT, Shoulders and tri’s. Dumbell Military press, 2 warm up sets 25lbs 12 reps. 50lbs 12 reps, 60lbs 10 reps, 60lbs 7 reps. Upright cable rows, 3 sets, 12 reps ea, 60, 70, and 80lbs ea. Anterior delt raises, 20 lbs 12 per arm 1 set. 5 reps of up-in-down-up-out-down raises followed by 5 bent over lateral raises; X2. Close grip bench press,(8 in seperation) 115lbs 10 reps, 125lbs 12 reps, 145lbs 12 reps. Tricep kickbacks, 20 lbs 3 sets 12 reps ea.
10:05PM - 2 scoops bioplex 100% whey protein w/ 12 oz milk and water. 8 oz water.
