January 13th, 2012: Day 13

Weight: 186.4 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: 2.6 lbs
Total Weight Lost: 6.0 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2298 calories
Total Fat Consumed: 73 g
Total Protein Consumed: 192 g
Total Carbohydrates Consumed: 243 g

Workout Summary

Title: Bro Shoulders and Traps (Bro adds Bis and Tris)

Round 1

3 x 8 Lateral Raises

3 x 8 Dumbbell Shrug

3 x 8 Dumbbell Curls

3 x 8 Dips

3 x 60 Second Planks

Round 2

3 x 8 Lateral Raises

3 x 8 Dumbbell Shrug

3 x 8 Pull-Ups/Assisted Pull-Ups

3 x 8 Dips

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Front Dumbbell Raise

3 x 8 Dumbbell Shrug

3 x 8 Pull-Ups/Assisted Pull-Ups

3 x 8 Dips

3 x 20 Second Hold Pelvic Lifts with Feet on Exercise Ball