6/27/08 ME Bench

Floor Press
Barx10
95x5
135x5
155x2
180x1
200x3
225x3(PR!)
220X3(PR!)

DB Rows
95x8x3

Skulls
50x10x4

Face Pulls
80x15x3

DB Curls
40x8
35x8
30x8x2


Diet for the day...

Meal 1
2 scoop whey
1 cup oats

Meal 2
10oz 93% ground beef

Meal 3
10oz 93% ground beef
1 cup oats

Meal 4(20 mins b4 lift)
1 scoop whey
1 small banana

Meal 5(pwo)
3 scoop whey
2 scoop wms

Meal 6
6oz 93% ground beef
1 cup noodles

Meal 7
8 egg whites
2 tbsp smart balance omega oil

You know, your first meal of the day is said to set the tone for your insulin levels. This is a terrible idea. Whey plus oatmeal causes a big insulin spike. At the very least, I would add a tablespoon of EVOO in there.

yea thats what i hear,i was running late and i totally for my almonds...DOH!

6/29/08 ME Squat/DL

Arched Back Good Mornings
Barx10x2
100x5
125x3
145x2
165x1
185x3
205x3(PR!)
200X3(PR!)

Leg Curls
80x12x3
80x10

Hypers
105x10x3

Roman Chair Sit Ups
35x10x3

Smith Calf Raise
90x15x4

Seated Calf Raise
50x25x4

7/5/08 DE Bench

Speed Bench(3 grips)
Barx20
95x5
115x5
135x3
155x3x9

Pendlay Rows
165x8x4

Rack Lockouts
185x7
165x8x6

Push Press
105x8,7

Hammers
50x8

Had to make this workout quick,had to be somewhere..All in all it was a decent workout..

Diet for today...

Meal 1
9oz chicken
1 cup oats
1 apple

Meal 2
2 scoop wms

Meal 3-
10oz chicken
3 3/4 cups reese's puff's cereal
1 cup milk

Meal 4
6oz top round steak
1 cup sweet potato

Meal 5
8oz chicken
1oz almonds

Meal 6
8oz tuna
1oz almonds

Meal 7
6oz top round steak
1oz almonds

Why 2 scoops of WMS for Meal 2?

that was pwo,i would of added whey in there but i ran out so i had a solid meal(meal 3) 20 mins later...

Lol, in the future, don't worry about the wms and just have a full well balanced meal 30 minutes postworkout. :D

hehe,well i just read all the hype about WMS so i bought some lol