January 16th, 2012: Day 16

Weight: 185.6 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: 0.8 lbs
Total Weight Lost: 6.8 lbs

Approximate Time Weighed In: 12:00PM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2284 calories
Total Fat Consumed: 59 g
Total Protein Consumed: 189 g
Total Carbohydrates Consumed: 270 g

Workout Summary

Title: Bro Chest and Tris (Bro adds Bis)

Round 1

3 x 8 Reps of Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with feet still on ground)

3 x 8 Reps of Dumbbell Curls (1 = Both Arms)

3 x 8 Reps of Dips

3 x 60 Second Planks

Round 2

3 x 8 Reps of One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)

3 x 8 Reps of Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Dips

3 x 10 Reps of Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Reps of One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)

3 x 8 Reps of Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Dips

1 x 30 Second Hold Pelvic Lift

2 x 30 Second One-Legged Hold Pelvic Lifts

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Title: Cardiovascular

2 Hours of Soccer Practice/Scrimmage