7:00 am Breakfast: 3 egg white/1full egg scrambled egg bagel sandwich

9:30 am snack: Protein shake (water+ON)

12:00: 1 large (10" tuna hoagie with american cheese.

2:00pm snack: Protein shake (water+ON)

4pm gym time:

3×10 65# hammer curls

3×10 450# shrugs

Narrow Grip Free Bench: 1×10 135#’s, 1×10 185#’s, 1×10 225#’s

Decline Bench:  1×10  270#’s, 1×8 320#’s, 1×6 360#’s

Reverse Flies: 3×10 150#’s

Flies: 1×10 150#’s, 1×8 195#’s, 1×10 255#’s

Narrow Grip Lat Pull Downs holding for 1second each: 1×10 135#’s, 1×10 165#’s (holding for 10 seconds on last rep)

Ab Machine: 13minutes/4 songs, 80#’s, about 1/second

6" Leg Raises: 5 minutes

Incline Free Bench: 1×10 135#’s,  1×8 155#’s, 1×10 185#’s

Free Range full motion overhead Flies: 3×10 each arm

Leg Extension: 3x10 180#'s

Calf: 3x10 255#'s

Squat: (skipped today, sore back)

6:30pm: Large strip Steak, assorted vegetables

8:45pm Protein shake (water+ON)

September 23, 2007

Late start today, crappy meal's and as usual, off schedule weekend...
10:00 am Breakfast: out of eggs, whole milk and honey nut cheerios

11:00 am snack: Protein shake (water+ON)

11:30 am gym time:

3x10 65# hammer curls

3x10 450# shrugs

Narrow Grip Free Bench: 1x10 135#'s, 1x10 185#'s, 1x10 225#'s

Decline Bench: 1x10 270#'s, 1x8 320#'s, 1x6 360#'s

Reverse Flies: 3x10 135#'s

Flies: 1x10 150#'s, 1x8 180#'s, 1x10 255#'s

Narrow Grip Lat Pull Downs holding for 1second each: 1x10 135#'s, 1x10 165#'s (holding for 10 seconds on last rep)

Ab Machine: 13minutes/4 songs, 80#'s, about 1/second

Incline Free Bench: 1x10 135#'s, 1x8 155#'s, 1x10 185#'s

Free Range full motion overhead Flies: 3x10 each arm

1:30pm Protein shake (water)

3:15pm 45 minutes running

3:45pm 1/2 Jack sampler from Fridays

7:15pm 1/2 Jack sample from Fridays

8:45pm Protein shake (water