I'm ending blogging.  If you were watching the blog, send me a comment and I'll keep you updated on my progress!  A big, "THANK YOU!!!" goes out to Chad Shaw for making this transformation and life change possible.  I gave the blood sweat and tears.  Chad gave the workout and diet advice to make it possible.  Remember to work hard, be consistent, and always be thankful you have the ability to naturally transform your body.

Date: August 26, 2011

Name: Day 662

Start Time: 2:00 PM

End Time: 3:25 PM

Duration: 1:25

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 152.6 lbs.  today was pretty much a cheat day!

night snack: 1 bag popcorn, handful jelly beans, 1/2 snicker bar

meal 1 (10:00 a.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 a.m.): 1/2 cup cottage cheese, 1 bowl home made cream of broccoli soup, 1 dill pickle spear, 20 oz. water

meal 3 (1:15 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

before workout (1:55 p.m.): 6 oz. water with jack3d

during workout: xtend mixed with 20 oz. water

meal 4 (3:30 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, vitamin c

meal 5 (5:15 p.m.): 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine

meal 6 (7:15 p.m.): 5 oz. turkey burger, spinach, 1 tomato diced, 2 oz. cheddar, 2 tablespoons low fat sour cream, homemade salsa, handful soy and flaxseed tortilla chips (i.e., trader joe?s contain high fiber and high protein), 20 oz. water, opti men multi, cla, large bowl moose tracks icecream

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical Focused on Quads 5 Minutes

2 Smith Incline Bench (starting at set 5 lowering angle each set)

#1 70 15

#2 140 9

#3 120 9

#4 110 9 (up at incline 45 angle)

#5 110 8

#6 110 7

#7 110 8

#8 110 9

#9 110 9 (down to lowest angle before flat bench)

3 Flat Bench Machine

#1 70 15

#2 140 9

#3 120 11

#4 110 9

4 Decline Bench Machine

#1 70 15

#2 140 11

#3 120 12

#4 110 12

5 Cable Cross Overs

#1 30 15

#2 70 10

#3 60 10

#4 50 15

#5 40 30

2 min. hold

Date: August 25, 2011

Name: Day 661

Start Time: 3:45 PM

End Time: 4:55 PM

Duration: 1:10

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 153 lbs.

meal 1 (9:45 a.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 p.m.): 1/2 cup cottage cheese, 1 dill pickle, 20 oz. water

meal 3 (1:15 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

meal 4 (3:45 p.m.): 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

before workout (3:50 p.m.): 6 oz. water with jack3d, 20 oz. water

during workout: xtend mixed with 20 oz. water

meal 5 (4:55 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, vitamin c

meal 6 (6:30 p.m.): 4 oz. lemon basil salmon, 9 shrimp (3 oz.) sautéed in olive oil, spinach salad with 1 tomato diced, 6 olives sliced, 1 small onion sliced, 2 oz. crumbled bleu cheese, and 2 tablespoons olive oil/vinegar dressing, 20 oz. water, opti men multi, cla

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical Focused on Quada 5 Minutes

2 Tbar Row

#1 70 15

#2 90 15

#3 110 15

#4 160 13

3 Narrow Reverse Lat Curls

#1 60 15

#2 180 7

#3 160 10

#4 140 9 (grip giving out)

4 Seated Cable Row

#1 80 15

#2 160 8

#3 150 11

#4 140 11

#5 130 13

#6 120 15

#7 110 15

#8 100 16

#9 90 21

5 Dumbbell Pull Over

#1 40 15

#2 80 12

Date: Aug. 24, 2011

Name: Day 660

Start Time: 7:00 PM

End Time: 8:10 PM

Duration: 1:10

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 151 lbs. 

meal 1 (12:00 p.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (2:00 p.m.): large cinnamon roll, 20 oz. water

meal 3 (3:45 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

meal 4 (5:30 p.m.): 1 cup dry high fiber pasta, 5 oz. turkey burger, homemade tomato sauce, 3 cloves garlic, basil, oregano, and stevita, 1 cup broccoli, 1 cup corn off the cob, sea salt, 20 oz. water

meal 5 (6:50 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla, vitamin c

during workout: xtend mixed with 20 oz. water

meal 6 (8:10 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

snack (9:30 p.m.): 1 Pepperidge Farm Deli Flat- toasted, 1 large bowl of homemade tomato soup

# Exercise Name Set Lbs. Reps

1 HIIT 25 MINUTES

2 Hanging Leg Raises

#1 118

3 Jackknife

#1 18 68

#2 15 bar not available...classes going on and no bars in the general weight area

4 Adductor

#1 100 15

#2 100 15

#3 100 53

5 Standing Calf Presses on Leg Press Machine (only #'s on weight not lbs)

#1 Reg #9 20

#2 Out #8 10

#3 In #8 10

6 Bench (going for high reps)

#1 60 60

Date: August 23, 2011

Name: Day 659

Start Time: 3:10 PM

End Time: 5:00 PM

Duration: 1:50

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 152.4 lbs.

meal 1 (9:30 a.m.): 1 large egg, 1 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 a.m.): 1/2 cup cottage cheese, 1 dill pickle spear, 20 oz. water

meal 3 (1:15 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

meal 4 (3:00 p.m.): 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

before workout (3:00 p.m.): 6 oz. water with jack3d

during/after workout: xtend mixed with 20 oz. water

meal 5 (5:00 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, third tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, vitamin c

meal 6 (6:30 p.m.): 4 oz. turkey burger, spinach, 1 tomato diced, 2 oz. cheddar, 2 tablespoons low fat sour cream, homemade salsa, handful soy and flaxseed tortilla chips (i.e., trader joe?s contain high fiber and high protein), 20 oz. water, opti men multi, cla, large bowl reese's peanut butter icecream

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical 5 Minutes

2 Smith Machine Squats

#1 90 15

#2 110 15

#3 130 15

#4 215 7

3 Leg Press Machine

#1 #7 15

#2 #8 plus 10lb 15

#3 #11 plus 10lb 15

#4 #13 17

#5 #13 plus 10lb 17

4 Leg Extensions

#1 140 15

#2 270 11

#3 260 11

#4 250 9

#5 240 10

#6 230 10

5 Standing Calf Presses on Leg Press Machine (slowing the reps down to 2 second counts at top and bottom)

#1 #9 15

#2 #14 9

#3 OUT #11 plus 10lb 10

#4 IN #11 plus 10lb 10

#5 OUT #10 plus 10lb 10

#6 IN #10 plus 10lb 10

#7 OUT #9 plus 10lb 10

#8 IN #9 plus 10lb 10

Date: August 23, 2011

Name: Day 658

Start Time: 2:20 PM

End Time: 3:25 PM

Duration: 1:05

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 154.8 lbs.

meal 1 (9:45 a.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 a.m.): 1 can tuna with 1 tablespoon olive oil mayo, 1 stock celery diced, and 1 handful grapes sliced, 20 oz. water

meal 3 (1:15 a.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

before workout (2:15 p.m.): 6 oz. water with jack3d

during workout: xtend mixed with 20 oz. water

meal 4 (3:25 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, 20 oz. water, vitamin c

meal 5 (4:15 p.m.): Texas Roadhouse: 6 oz. sirloin, broccoli, house salad with blue cheese, 1 1/2 rolls with the cinnamon butter, cheesy fries, 20 oz. water, opti men multi, cla

meal 6 (9:45 p.m.): large bowl reese's peanut butter icecream, 1 cup hot decaf. green tea

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical 5 Minutes

2 Smith Machine Shoulder Press (no weighted bar)

#1 40 15

#2 60 15

#3 100 5

3 Smith Machine Shoulder Press Behind Neck (no weighted bar)

#1 25 15

#2 40 15

#3 60 11

4 Delt Machine Side Lateral Raises

#1 30 15

#2 80 5

#3 70 7

#4 60 11

#5 50 15

5 Cable Crossover Reverse Flyes (machine broke...dif. machine without the 5lbs. increments...knelt on this exercise to get higher angle)

#1 30 15

#2 50 11

#3 40 11

#4 30 12

6 Dumbbell Shrugs (noticing my grip is giving out, before my muscles...may try a machine or barbell with straps)

#1 50 15

#2 100 30

Date: August 23, 2011

Name: Day 658

Start Time: 2:20 PM

End Time: 3:25 PM

Duration: 1:05

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 154.8 lbs.

meal 1 (9:45 a.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 a.m.): 1 can tuna with 1 tablespoon olive oil mayo, 1 stock celery diced, and 1 handful grapes sliced, 20 oz. water

meal 3 (1:15 a.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

before workout (2:15 p.m.): 6 oz. water with jack3d

during workout: xtend mixed with 20 oz. water

meal 4 (3:25 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, 20 oz. water, vitamin c

meal 5 (4:15 p.m.): Texas Roadhouse: 6 oz. sirloin, broccoli, house salad with blue cheese, 1 1/2 rolls with the cinnamon butter, cheesy fries, 20 oz. water, opti men multi, cla

meal 6 (9:45 p.m.): large bowl reese's peanut butter icecream, 1 cup hot decaf. green tea

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical 5 Minutes

2 Smith Machine Shoulder Press (no weighted bar)

#1 40 15

#2 60 15

#3 100 5

3 Smith Machine Shoulder Press Behind Neck (no weighted bar)

#1 25 15

#2 40 15

#3 60 11

4 Delt Machine Side Lateral Raises

#1 30 15

#2 80 5

#3 70 7

#4 60 11

#5 50 15

5 Cable Crossover Reverse Flyes (machine broke...dif. machine without the 5lbs. increments...knelt on this exercise to get higher angle)

#1 30 15

#2 50 11

#3 40 11

#4 30 12

6 Dumbbell Shrugs (noticing my grip is giving out, before my muscles...may try a machine or barbell with straps)

#1 50 15

#2 100 30

Date: August 23, 2011

Name: Day 658

Start Time: 2:20 PM

End Time: 3:25 PM

Duration: 1:05

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 154.8 lbs.

meal 1 (9:45 a.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 a.m.): 1 can tuna with 1 tablespoon olive oil mayo, 1 stock celery diced, and 1 handful grapes sliced, 20 oz. water

meal 3 (1:15 a.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

before workout (2:15 p.m.): 6 oz. water with jack3d

during workout: xtend mixed with 20 oz. water

meal 4 (3:25 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, 20 oz. water, vitamin c

meal 5 (4:15 p.m.): Texas Roadhouse: 6 oz. sirloin, broccoli, house salad with blue cheese, 1 1/2 rolls with the cinnamon butter, cheesy fries, 20 oz. water, opti men multi, cla

meal 6 (9:45 p.m.): large bowl reese's peanut butter icecream, 1 cup hot decaf. green tea

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical 5 Minutes

2 Smith Machine Shoulder Press (no weighted bar)

#1 40 15

#2 60 15

#3 100 5

3 Smith Machine Shoulder Press Behind Neck (no weighted bar)

#1 25 15

#2 40 15

#3 60 11

4 Delt Machine Side Lateral Raises

#1 30 15

#2 80 5

#3 70 7

#4 60 11

#5 50 15

5 Cable Crossover Reverse Flyes (machine broke...dif. machine without the 5lbs. increments...knelt on this exercise to get higher angle)

#1 30 15

#2 50 11

#3 40 11

#4 30 12

6 Dumbbell Shrugs (noticing my grip is giving out, before my muscles...may try a machine or barbell with straps)

#1 50 15

#2 100 30

Date: August 21, 2011

Name: Day 657

Notes: Rest day.

meal 1 (9:30 a.m.): 1 large egg, 1 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (1:30 p.m.): 5 oz. hamburger, spinach, 1 tomato diced, 2 oz. cheddar, 2 tablespoons low fat sour cream, 20 oz. water, opti men multi, cla

meal 3 (4:20 p.m.): 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 20 oz. water

meal 4 (6:15 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

meal 5 (8:00 p.m.): 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 20 oz. water

meal 6 (12:00 a.m.): 1 handful almonds, 6 oz. water, opti men multi, cla

Date: August 20, 2011

Name: Day 656

Notes: Family day, as well as cheat day.  Walked in Amish country.  Didn't keep track of timing for food, but I ate all the Amish cooking: stuffing, mashed potatoes, gravy, noodles, beef, chicken, ham, cream corn, salad bar, ham salad, butter nut squash, roll with honey peanut butter spread, 2 pieces of mayonnaise chocolate cake, oreo cookie fluff, peach cobbler, etc.

Date: August 19, 2011

Name: Day 655

Start Time: 3:40 PM

End Time: 4:50 PM

Duration: 1:10

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 154 lbs.

meal 1 (10:15 a.m.): 1 large egg, 1 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (12:00 a.m.): 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 20 oz. water

meal 3 (1:45 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

meal 4 (3:40 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

before workout (3:40 p.m.): 6 oz. water with jack3d

during workout: xtend mixed with 20 oz. water

meal 5 (4:50 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, vitamin c, cla

meal 6 (6:30 p.m.): 5 oz. pork loin, 2 1/2 cups green beans, squash,and zucchini sautéed in olive oil, garlic, sea salt, ground pepper, 1 large ear of corn, 20 oz. water, opti men multi, cla

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical 5 Minutes

2 Smith Incline Bench (starting at set 5 lowering angle each set)

#1 70 15

#2 140 8

#3 120 8

#4 110 9 (up at incline 45 angle)

#5 110 7

#6 110 6

#7 110 6

#8 110 6

#9 110 7 (down to lowest angle before flat bench; then right into flat benches)

3 Smith Flat Bench

#1 70 15

#2 140 7

#3 120 10

#4 110 9

4 Decline Bench Machine

#1 70 15

#2 140 8

#3 120 10

#4 110 10

5 Lying Down on a Bench Cable Cross Overs

#1 High 30 11

#2 Middle 30 11

#3 Low 30 11

Date: Aug. 18, 2011

Name: Day 654

Start Time: 5:05 PM

End Time: 6:10 PM

Duration: 1:05

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 154 lbs. 

midnight snack (1:00 a.m.): 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 1 cup hot decaf. green tea

meal 1 (10:30 a.m.): 1 large egg, 1 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (12:15 p.m.): 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 20 oz. water, cla

meal 3 (2:00 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

meal 4 (4:00 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

during workout: xtend mixed with 20 oz. water

meal 5 (6:10 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

meal 6 (7:30 p.m.): 5 oz. turkey burger, spinach, 1 tomato diced, 2 oz. cheddar, 2 tablespoons low fat sour cream, homemade salsa, small bowl soy and flaxseed tortilla chips (i.e., trader joe?s contain high fiber and high protein), 20 oz. water, opti men multi, cla, vitamin c

# Exercise Name Set Lbs. Reps

1 HIIT 25 MINUTES

2 Hanging Leg Raises

#1 116

3 Jackknife

#1 18 65

#2 15 bar not available...classes going on and no bars in the general weight area

4 Adductor

#1 100 15

#2 100 15

#3 100 50

Date: August 17, 2011

Name: Day 653

Start Time: 3:15 PM

End Time: 4:50 PM

Duration: 1:35

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 152 lbs.

meal 1 (10:15 a.m.): 1 large egg, 2 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (12:15 p.m.): 10 almonds, 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, cla

meal 3 (2:15 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

before workout (3:10 p.m.): 6 oz. water with jack3d, 20 oz. water

during workout: xtend mixed with 20 oz. water

meal 4 (4:50 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, cla, vitamin c

meal 5 (6:30 p.m.): 7 oz. tilapia, 2 cups green beans sautéed in olive oil, garlic, sea salt, ground pepper, 1 ear of sweet corn, 20 oz. water, opti men multi, cla

meal 6 (8:30 p.m.): 1 cup grapes, 1 Pepperidge Farm Deli Flat- toasted, 2 tablespoons natural peanut butter, 20 oz. water, cla

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical Focused on Quads 5 Minutes

2 Deadlifts

#1 100 15

#2 110 15

#3 120 15

#4 240 7

3 Standing Calf Presses on Leg Press Machine (2 second hold at top and bottom; slow reps with light weight...starting at #4 one legged)

#1 Reg. #9 17

#2 Out #9 10

#3 In #9 10

#4 Reg.#3 6

#5 Out #3 6

#6 In #3 6

4 Lying Ham Curls

#1 Full 60 15

#2 Half 60 15

#3 Half 90 11

#4 Half 80 11

#5 Half 70 15

5 Leg Extensions

#1 130 15

#2 270 10

#3 260 10

#4 250 9

#5 240 10

#6 230 13

Date: Aug. 16, 2011

Name: Day 652

Start Time: 3:30 PM

End Time: 4:55 PM

Duration: 1:25

Location: Gym

Mood: Normal- Not Great But Not Bad

Notes: 156 lbs. 

meal 1 (9:30 a.m.): 1 large egg, 1 oz. turkey sausage, 20 oz. water, opti men multi, cla

meal 2 (11:30 a.m.): 1 can tuna with 1 tablespoon olive oil mayo and 1 stock celery diced, 20 oz. water, cla

meal 3 (1:15 p.m.): 1 handful almonds, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, opti men multi, cla

meal 4 (3:00 p.m.): 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water

before workout (3:25 p.m.): 6 oz. water with jack3d, 20 oz. water

during workout: xtend mixed with 20 oz. water

meal 5 (4:45 p.m.): 1 shot glass of jelly beans, 6 oz. water with 100% whey protein, half tablespoon flaxseed oil, half teaspoon creatine, 20 oz. water, vitamin c, cla

meal 6 (6:45 p.m.): 6 oz. turkey burger, A1, spinach salad with 1 cup broccoli, 5 baby carrots diced, mozzarella, and 2 tablespoons olive oil/vinegar dressing, 20 oz. water, opti men multi, cla

# Exercise Name Set Lbs. Reps

1 Cardio Elliptical 5 Minutes

2 Double Arm Dumbbell Preacher Curls

Warmup 25 15

#1 50 8 full 13 half

#2 25 28

3 Barbell Preacher Curls

#1 100 11 full 14 half

#2 50 25

4 Reverse Barbell Preacher Curls

#1 70 11 full 27 half

#2 50 14

5 Hammer Dumbbell Preacher Curls

#1 40 10 full 9 half

#2 25 14

6 Triceps Cable Extension

#1 70 15

#2 70 15

#3 140 8

#4 130 10

#5 120 7

#6 110 12

#7 100 13

#8 90 17

#9 80 25

7 Dip Machine

#1 60 17

#2 0 41

Date: August 7-15, 2011

Name: Day 643-651

Notes: Exam week.  Didn't keep track of food.  Took week off from workouts.