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Post by mrssully on May 1, 2009 3:45:27 GMT -5
Thursday April 30, 2009 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Filet 3 oz, Tomato & cheese Salad. P-37.9, F-12.1, C-2, Cals-279
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, White Rice (1/2 cup) P-31.4, F-3, C-45, Cals-341 Shake (1 Scoop), Green Beans 1 cup P-30.8, F-0.0, C-14.0, Cals-184.0
Total P-199.3, F-31.3, C-99.9, Cals-1520.0 Goal #'s: p-200, F-25, C-110, Cals-1454
@results w/Randy Seated DB Press - 25x12, 25x12, 25x8 Incl DB Press - 25x12, 25x10, 25x8 Cable Chest Press - 30x12, 30x12 DB Side Lats - 5x15, 8x15, 10x10 Alt. Front Raises - 10x15, 10x15 Lying ext.w/15 lb bar - 30x12, 35x12, 35x12 Pushdowns - 55x15, 55x15, 55x15
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Post by mrssully on May 2, 2009 9:09:15 GMT -5
Saturday May 2, 2009 Elliptical - 18 minutes, 140 cals. (18 minutes WOOHOO!) @planet Fitness Smith Squat - 60 x 12, 60 x 12,10,8 Leg Ext. - 55 x 12, 55 x 10,5,4 DB Lunges - 10x10, 10x10 Butt Buster - 70 x 10, 70 x 10 Leg Curl - 60x12, 55x8, 50x6 Leg Press - 65 x 50 Rotary Calf - 125x12, 125x12, 125x10 Hanging Abs - 25, 15, 10 Ball abs - 10, 10, 10
Will post diet at end of day
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Post by mrssully on May 5, 2009 17:19:32 GMT -5
5/5/09 Elliptical - another PB (25 minutes) 207 cals 25 min. 7.93 distance
5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad. Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, White Rice (1/2 cup) P-31.4, F-3, C-45, Cals-341
Shake (1 Scoop), Green Beans 1 cup P-30.8, F-0.0, C-14.0, Cals-184.0
Daily Total P-192.3, F-27.3, C-101.9, Cals-1454.0 Goal #'s: p-200, F-25, C-110, Cals-1454
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Post by mrssully on May 6, 2009 18:52:08 GMT -5
Wednesday 5/6/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad. Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Chicken 3 oz, White Rice (1/2 cup) P-31.4, F-3, C-45, Cals-341
Shake (1 Scoop), Green Beans 1 cup P-30.8, F-0.0, C-14.0, Cals-184.0
Daily Total P-156.1, F-22.6, C-90.5, Cals-1215.0 Goal #'s: p-200, F-25, C-110, Cals-1454
Planet Fitness Lat Pulldown - 6x10, 6x10, 6x10 DB Row - 30x10, 35x10, 35x10 DB Pullover - 30 x 20 CG Undergrip Pulldown - 6x10, 6x8, 6x6 Cable Row - 5x10, 5x10, 5x8 EZ Bar Curls 21's - 2 sets Incl DB Curl - 12x10, 12x6
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Post by mrssully on May 9, 2009 6:09:26 GMT -5
Thursday 5/7/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 4 oz, Brown Rice (1/2 cup = 1.5 oz) P-38.2, F-5.6, C-34, Cals-337
Shake (1 Scoop), Green Beans 1 cup P-30.8, F-0.0, C-14.0, Cals-184.0
Total: P-199.1, F-29.9, C-90.9, Cals-1450.0 Goal #'s: p-200, F-25, C-110, Cals-1454
Friday 05/08/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Cheeseburger, 3 french fries (lunch date) P-15, F-11, C-26, Cals-260
3-Egg Whites, 1-whole egg P-17, F-5.5, C-1.3, Cals-129
total: P-95, F-28.5, C-54.3, Cals-866 Goal #'s: p-200, F-25, C-110, Cals-1454
Walked Lake - 3 Miles
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Post by mrssully on May 9, 2009 16:24:03 GMT -5
Saturday 05/09/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 4 oz, Brown Rice (1/2 cup = 1.5 oz) P-38.2, F-5.6, C-34, Cals-337
Shake (1 Scoop), Green Beans 1 cup P-30.8, F-0.0, C-14.0, Cals-184.0
Total: P-199.1, F-29.9, C-90.9, Cals-1450.0 Goal #'s: p-200, F-25, C-110, Cals-1454
9:00 a.m. Planet Fitness Seated DB Press - 25x12, 25x10, 25x6 Incl DB press - 25x12, 25x10, 25x10 Flat DB Press - 25x10, 25x10 DB Side Lats - 5x15, 10x10, 10x10 Front Raises Alt. - 10x15, 10x15 Lying Ext w/plate - 25x15, 25x15, 25x15 Pushdowns - 4x8, 3x15, 3x15
CARDIO: Treadmill 40 minutes 4.0 speed 217.1 cals.
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Post by mrssully on May 12, 2009 3:37:39 GMT -5
Monday Monday May 11, 2009
5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Asparagus (10 spears) P-28.9, F-3.3, C-3.7, Cals-162
Total: P-159, F-27.6, C-46.6, Cals-1091 Goal #'s: p-200, F-25, C-85, Cals-1454
Elliptical - 15 minutes 121 cals Couldn't handle the smell of the old guy next to me on the treadmill in dress pants and dress shirt...you would think if he's dressed that nice he'd wear deodorant/antiperspirant and what the heck is he doing on a treadmill dressed like that anyway. I literally gagged - SO GROSS!
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Post by mrssully on May 14, 2009 14:37:52 GMT -5
Tuesday 5/12/09 Planet Fitness Smith Squat - 60x12, 60x10,8,6 Leg Ext. (slow) - 60x12, 60-x10,5,3 DB Lunges - 10x10, 10x10, 10x10 Butt Buster - 70x10, 70x10 Leg Curl - 60x10, 55x8, 50x6 Leg Press - 70x50 Rotary Calf - 125x15, 125x15
5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 4 oz, Brown Rice (1/2 cup = 1.5 oz) P-38.2, F-5.6, C-34, Cals-337
Shake (1 Scoop), Green Beans 1 cup P-30.8, F-0.0, C-14.0, Cals-184.0
Total: P-199.1, F-29.9, C-90.9, Cals-1450.0 Goal #'s: P-200, F-25, C-85, Cals 1454
Wednesday 05/13/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Salmon 4 oz., Brown Rice ¼ cup, B-day dinner (3 bites of Chocolate Stampede from Longhorns) P-26.5, F-14.7, C-17.0, Cals 308
Total: P-156.6, F-39.0, C-60, Cals-1237 Goal #'s: P-200, F-25, C-85, Cals 1454
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Post by mrssully on May 14, 2009 19:15:45 GMT -5
Thursday 5/14/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Filet 4 oz., mashed potatoes 1/2 cup P-34, F-12.3, C-19.0, Cals 330
Total: P-164.1, f-36.6, c-61.9, cals 1259 Goal #'s: P-200, F-25, C-85, Cals 1454
CARDIO - Elliptical - 30 min. 232 cals. 4000 strides
Results w/Randy Lat Pulldown ssw/ DB row 90 x 10; 30 x 10 90 x 10; 30 x 10 90 x 10; 30 x 10 90 x 10; 30 x 10 DB Pullover ssw/CG pulldown undergrip 25 x 10; 75 x 10 25 x 10; 75 x 10 25 x 10; 75 x 10 Cable row ssw/bar curl 75 x 10; 35 x10 75 x 10; 35 x10 75 x 10; 35 x10 DB Curl 15 (Alt) x 10 10 x 8 5 x 10
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Post by mrssully on May 15, 2009 21:04:43 GMT -5
Friday 05/15/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Filet 4 oz., mashed potatoes 1/2 cup P-34, F-12.3, C-19.0, Cals 330
Total: P-164.1, f-36.6, c-61.9, cals 1259 Goal #'s: P-200, F-25, C-85, Cals 1454
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Post by mrssully on May 16, 2009 19:31:07 GMT -5
Saturday 05/16/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Chicken 3 oz, Brown Rice (1/4 cup) P-27.9, F-3.7, C-17, Cals-216
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150.
Total: P-157.7, F-23.3, C-55.5, cals 1098 Goal #'s: P-200, F-25, C-85, Cals 1454
Cardio - 30 minutes 4090 strides. 237 cals
Planet Fitness Seated DB Press - 25x10, 25x10, 25x10 Incl DB Press - 25x10, 25x10, 25x10 Flat DB Press - 25x10, 25x10 Cable Crosses - 1x12, 1x12, 1x12 Around the world - 10x12, 10x10 UGLY! Lying Ext. w/plate - 25x15, 25x15, 25x10 Pushdowns - 3x15, 3x15, 3x15
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Post by mrssully on May 18, 2009 10:58:11 GMT -5
Sunday 05/17/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
haddock P-36.4, F-1.4, C-0.0, Cals-168.0
Total: P-130.3, F-21, C-31.5, cals 1096 Goal #'s: P-200, F-25, C-85, Cals 1454
Walked around Salsbury, Hampton and Portsmouth for 3 hours
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Post by mrssully on May 19, 2009 20:17:44 GMT -5
Tuesday 05/19/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Chicken 3 oz, Brown Rice (1/4 cup) P-27.9, F-3.7, C-17, Cals-216
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150.
Total: P-157.7, F-23.3, C-55.5, cals 1098 Goal #'s: P-200, F-25, C-85, Cals 1454
Planet Fitness Smith Squat - 65x12; 65x10,8,8 Leg ext - 60x12; 60x10,6,5 DB Lunges - 10x10, 10x10, 10x10 Leg Curl - 60x15, 55x8, 50x6 Leg Press - 75 x 50 Rotary Calf - 125x15, 125x8, 115x10 Hanging Abs 25, 15
Elliptical - 20 min. 158 cals. 2728 strides
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Post by mrssully on May 20, 2009 18:56:40 GMT -5
Wednesday 5/20/09 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Chicken 3 oz, Brown Rice (1/4 cup) P-27.9, F-3.7, C-17, Cals-216
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150.
Total: P-157.7, F-23.3, C-55.5, cals 1098 Goal #'s: P-200, F-25, C-85, Cals 1454
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Post by mrssully on May 22, 2009 4:57:47 GMT -5
Weighed myself, OMG! I went from 135 down to 128. I was so shocked! #smileygrouplaugh5js#
05/21/09 Thursday 5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, Salad, Shredded Cheese (sprinkle) P-30.9, F-7.6, C-4.5, Cals-213
Chicken 3 oz, Brown Rice (1/4 cup) P-27.9, F-3.7, C-17, Cals-216
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150.
Total: P-157.7, F-23.3, C-55.5, cals 1098 Goal #'s: P-200, F-25, C-85, Cals 1454
@ Results w/Randy Lat Pulldown - 90x10, 95x10, 100x10, 105x6 DB Row - 25x10, 30x10, 35x10, 40x6 CG Pulldown Undergrip - 60x15, 70x15, 75x15 Cable Row - 45-x30, 50x30 EZBar 21's - 30x21, 30x21, 30x21 Incl DB Curl - 5 x30, 5x30
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Post by mrssully on May 23, 2009 8:37:40 GMT -5
Saturday 05/23/09
MINUTE / SPEED 1 / 3.0 2 / 3.5 3 / 4.0 4 / 4.5 5 / 5.0 6 / 5.5 7 / 4.0 8 / 4.5 9 / 5.0 10 / 5.5 11 / 4.0 12 / 4.5 13 / 5.0 14 / 5.5 15 / 4.0 16 / 4.5 17 / 5.0 18 / 5.5 19 / 6.0 * (HIGH point) 10 / 4.0 Burned 168 cals.
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Post by mrssully on May 25, 2009 6:33:32 GMT -5
Sunday 05/24/09 Elliptical - 20 min. 157 cals. 2926 strides 3 miles around Lake. I figured out why my legs/calves ache today. When I went to the beach on Friday I was pushing and digging the sand around with my feet. WOW what a great calf workout that was LOL
5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Salmon 4 oz., Brown Rice ¼ cup P-26.5, F-14.7, C-17.0, Cals 308
Total: P-156.6, F-39.0, C-60, Cals-1237 Goal #'s: P-200, F-25, C-85, Cals 1454
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Post by mrssully on May 26, 2009 19:50:57 GMT -5
Tuesday 05/26/09 Walked the lake - 3 miles, 170 cals
5-Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-30.9, F-7.6, C-4.5, Cals-213
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Filet 4 oz., mashed potatoes 1/2 cup P-34, F-12.3, C-19.0, Cals 330
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150.
Total #'s: P-195.7 F-32.1, C-60.2, Cals-1351 Goal #'s: P-200, F-25, C-85, Cals 1454
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Post by mrssully on May 27, 2009 20:01:17 GMT -5
Wednesday 05/27/09 Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-28.0, F-3.1, C-2.8, Cals-155
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-28.0, F-3.1, C-2.8, Cals-155
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150
P-189.7, F-22.9, C-44, Cals-1176 Goal #'s: P-200, F-25, C-85, Cals 1454
Planet could not get a rack at any point, way too crowded, may have to start going at 7 p.m. after the crowd. Leg Ext - 65x12, 65,x12,5,4 DB Lunge - 10x10, 10x10, 10x10 Butt Buster - 70x10, 70x10, 70x10 Leg Curl - 65x10,60x8,55x5 Leg Press - 80 x 50 Rotary Calf - 55x25, 100x15, 115x15 Hanging Abs - 25,15,10
Elliptical 15 minutes 120 cals 2034 strides Treadmill 15 minutes 75 cals.
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Post by mrssully on May 28, 2009 19:23:02 GMT -5
05/28/09 Thursday Egg Whites, 1-Whole Egg, Oatmeal (1/4 cup dry) P-26.8, F-7.3, C-15.6, Cals-238.0
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-28.0, F-3.1, C-2.8, Cals-155
Shake (1.5 Scoops), Blueberries 50 Berries (2.4 oz), Peanut Butter (1 Tsp) P-36.2, F-4.7, C-11.4, Cals-239.0
Chicken 3 oz, asparagus P-28.0, F-3.1, C-2.8, Cals-155
Shake (1.5 scoops) P. 34.5, F-0.0, C-0.0, Cals 150
P-189.7, F-22.9, C-44, Cals-1176 Goal #'s: P-200, F-25, C-85, Cals 1454
@results w/Randy Seated DB Press - 25 x 10, 10, 10 Incl DB Press - 25 x 10, 10, 10 Flat DB Press - 25 x 10, 10 Cable presses - 2 x 12, 12, 12, 12, 12, 12, 12 (30 seconds rest between) Alt. Front Raises ssw/Lying Ext. - 10x15, 15, 15 / 35 x15, 15, 15 DB Side Lats ssw/Pushdowns (7 sets back & forth) - 8 x 12 / 55 x 12
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