Oct 24/08

weight after bf and b.m. 215lbs.

Haven't been keeping track of my calories.. Have been off the wagon for a bit with Thanksgiving and my wife making banana bread..

Will try to smarten up, here..

PreWO meal:

2 whole wheat blueberry pancakes with maple syrup and butter (tried to be as sparing as possible), 5 scrambled egg-whites with hot sauce, 1 glass of milk.

2 hours later:

WORKOUT C

10 min w/u run.

SQUAT

nwx10x1
50x5x2
160x5x3 (was 140)

BENCH (did this instead of press.. Wanted to get 130)

50x10x2
130x5x3

Did alright except for the last rep of last set.. Will do 130 on my next time out, too, till I can do it without a problem.

CHINUP

nwx10,x6,x5

CRUNCHES

30x3



Post WO shake:

70g waxy maize, 30g whey, 5g creatine.

PostWO meal:

5 eggwhites, 1 whole egg, scrambled with salsa and back bacon, 1.5 oranges.