Nov 1/08

weight after bf and b.m. 215lbs.

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 (same as Monday)

BENCH PRESS

50x10x2
130x5x2
130x4.5x1

Damn! Just when I thought I was over the hump.. First sets went ok, but I couldn't get my last rep of my 3rd set up.. I'll keep plugging away at it.. :(

CHINUP (whoops.. Should be Rows today.. Oh well)

nwx10,x6,x5

CRUNCHES

30x3


FRONT and SIDE PLANKS

30s.



Post WO shake:

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

PostWO meal:

Chicken Cacciatore with whole wheat pasta and mozzarella.