Friday 9/10/2004

Wow! three days in a row...I've actually made it to the gym three days in a row. Today was an upper body workout:

15 min on Recumbent Stationary Bike

Butterfly 12 reps 30 lbs
Butterfly 10 reps 35 lbs
Butterfly 8 reps 45 lbs
Butterfly 6 reps 60 lbs
Butterfly 12 reps 45 lbs
Machine Bench Press 12 reps 20 lbs

Shoulder Press 12 reps 10 lbs
Shoulder Press 10 reps 20 lbs
Shoulder Press 8 reps 30 lbs
Shoulder Press 6 reps 30 lbs
Shoulder Press 12 reps 20 lbs
Standing Low-Pulley Raise 12 reps 20lbs

Bicep Machine 12 reps 10 lbs
Bicep Machine 10 reps 15 lbs
Bicep Machine 8 reps 20 lbs
Bicep Machine 6 reps 25 lbs
Bicep Machine 12 reps 20 lbs
Bicep Machine 12 reps 20 lbs

Rope Pushdown 12 reps 20 lbs
Rope Pushdown 10 reps 20 lbs
Rope Pushdown 8 reps 30 lbs
Rope Pushdown 6 reps 20 lbs
Rope Pushdown 12 reps 30 lbs
Reverse Grip Pushdown 12 reps 20 lbs

Back Machine 12 reps 40 lbs
Back Machine 10 reps 50 lbs
Back Machine 8 reps 60 lbs
Back Machine 6 reps 70 lbs
Back Machine 12 reps 60 lbs
Back Machine 12 reps 45 lbs


Breakfast -
2 Lean Out Supplements
1/2 whole wheat English muffin
2 oz Canadian bacon
Water

8 oz Coffee when I got to work with splenda and low fat creamer.

Midmeal #1 -
2 Lean Out Supplements
3 oz. Deli turkey breast
3 low fat Triscuits
1 small orange
Water

Lunch -
2 Lean Out Supplements
3 oz grilled Chicken Breast
1 whole-wheat pita
2 tbsp. fat free sour cream
1 tbsp. salsa
1 cup spinch
Water

Midmeal #2 -
Skipped

Dinner -
Nachos and peppers
Coke
(at football game)

Dessert
Skipped



Today was weigh-in day

Current weight – 227 lbs.
Total weight lost – 15.5 lbs.