Date: July 31, 2010
Name: Day 272
Start Time: 3:45 PM
End Time: 4:55 PM
Duration: 1:10
Location: Gym
Mood: Normal- Not Great But Not Bad
Notes: 192 lbs.

meal 1 (10:30 a.m.): 3 large eggs with cheddar cheese and 4 oz. turkey sausage, 1 bowl oatmeal with cinnamon and raisons, life force multi, 16 oz. water

meal 2 (1:00 p.m.): 1 can tuna with 1 tablespoon olive oil mayo, 1 handful walnuts, 1 multi grain roll, 5 strawberries, 16 oz. water

meal 3 (3:30 p.m.): 2 oz. mozzarella, 1 handful almonds, 1 handful raisons, only water with jack3d below

before workout (3:40 p.m.): 6 oz. water with jack3d, 6 oz. water with 100% whey protein

during workout: 18 oz. water

after workout (4:55 p.m.): reload mixed with 10 oz. water, 1 shot glass of jelly beans

snack at home (5:30 p.m.): 1 scoop 100% whey protein, 6 oz. water, vitamin c

meal 4 (6:30 p.m.): 9 oz. chicken, 1 large sweet potato, spinach salad with 4 mushrooms, 5 baby carrots, mozzarella, and 2 tablespoons olive oil/vinegar dressing, life force multi, 16 oz. water

meal 5 (8:30 p.m.): 4 oz. turkey burger, 1/3 cup dry (uncooked- didn’t measure cooked) whole wheat couscous, 1 cup tomato sauce, 1 clove garlic, 8 oz. water

meal 6 (10:50 p.m.): 1 cup cottage cheese, 10 fiber crackers, 1 tablespoon natural peanut butter, 1 cup red grapes, 8 oz. water

# Exercise Name Set Lbs. Reps
1 CARDIO ELLIPTICAL FOCUSED ON QUADS 5 MINUTES

2 Decline Pushups
#1 50

3 Incline Pushups
#1 50

4 Regular Pushups
#1 50

5 Lying Ham Curls
#1 60 15
#2 60 15
#3 85 13
#4 85 11

6 Leg Extensions (slowed down warm-up reps...really got the burn going)
#1 80 15
#2 80 15
#3 165 15
#4 165 15

7 Standing Alternate Leg Curl
#1 40 15
#2 40 15
#3 80 15
#4 80 15

8 Seated Calf Press (slowed down warm-up reps...really got the burn going here too)
#1 70 15
#2 70 15
#3 115 15
#4 115 15

9 Weighted Cable Crunches
#1 80 15
#2 80 15
#3 150 51
#4 150 40

10 CARDIO ELLIPTICAL FOCUSED ON QUADS...no time...gym closing