Oct 2/08

PreWO shake:

70g of waxy maize, 30g of whey, 2.5g. of Creatine, some walnuts

WORKOUT C

10 min w/u run

SQUAT

NWx10x1
50x5x2
110x5x4

Felt good, felt like I was on my toes a bit too much on the last reps on the 3rd set, so added a fourth and tried to be really strict..

PRESS

40x10x1
60x10x1
90x5x1
100x5x3

This was with one of those fixed weight barbells, like a free-weight dumb bell..

If looking at it as a barbell with plates, 100 - 45 = 55lbs..

ROWS

50x8x2
100x5x3

FRONT PLANKS

40 sec. x2



PWO shake:

70g of waxy maize, 30g of whey, 2.5g. of Creatine

PWO Meal:

Egg white omelet w/ cheese and back bacon, salsa, 1 tomato, 1 apple.

Cals for day: 3400 Protein: 288