January 11th, 2012: Day 11

Weight: 189.4 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: -0.4 lbs
Total Weight Lost: 3.0 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2299 calories
Total Fat Consumed: 62 g
Total Protein Consumed: 214 g
Total Carbohydrates Consumed: 241 g

Workout Summary

Title: Bro Back and Bis (Bro adds Tris)

Round 1

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Lat Pulldown

3 x 8 Dips

3 x 60 Second Planks

Round 2

3 x 8 Barbell Curls

3 x 8 Cable Straight Back Seated Rows

3 x 8 Dips

3 x 10 Pelvic Lifts

Round 3

3 x 8 Cable Curls

3 x 8 Barbell Bent-over Row

3 x 8 Dips

3 x 15 Second Hold Pelvic Lifts with Feet on Exercise Ball