Journal Entry 36

Morning Weight – 167 lbs

Workout

  • Trap-Bar Deadlift Superset(SS) 4×6 (245lbs)
  • DB Step-ups 4×10 (30lbs)
  • DB Bench SS 4×8 (80,85,85,80)
  • EZ bar Row 4×10 (110lbs)
  • Diamond pushups TRI SET 3×10
  • Tricep pushdowns 3×10
  • Rear delt machine 3×15

Really loving this workout.  Its all about getting a ton of work done in less time.  I was in the gym for about 45 minutes today and was completely pumped and sweaty afterward.  This workout is really well designed with a good mix of heavy lifting and short rest periods.  After finishing this program I plan to design many workouts that follow similar layouts.

Deadlifts felt good today as well as DB Bench.  Felt strong, which is always a good sign.

Nutrition

Vanilla Almond Butter Protein Pudding Buttered Coffee Berries
Vanilla Almond Butter Protein Pudding
Buttered Coffee
Berries
Chocolate AB Protein Pudding Berries
Chocolate AB Protein Pudding
Berries
Quest Bar - White Chocolate Raspberry (could be my new favorite flavor)
Quest Bar – White Chocolate Raspberry (could be my new favorite flavor)
5 oz lean beef Vegetables (onions, broccoli, artichokes) 10 oz Potatoes
5 oz lean beef
Vegetables (onions, broccoli, artichokes)
10 oz Potatoes

Journal

Wrote a Fat loss guide that includes a ton of information for people that are having trouble losing weight.  I plan to use it at my job and for anyone struggling to lose weight.  Took me about 3 hours to write, but it has some really good tips included.

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