January 18th, 2012: Day 18

Weight: 186.2 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: -1.0 lbs
Total Weight Lost: 6.2 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2277 calories
Total Fat Consumed: 64 g
Total Protein Consumed: 208 g
Total Carbohydrates Consumed: 239 g

Workout Summary

Title: Bro Back and Bis (Bro adds Tris)

Round 1

3 x 8 Lat Pull-Ups/Assisted Lat Pull-Ups

3 x 8 Dips

3 x 8 Pull-Ups/Assisted Pull-Ups

3 x 60 Second Planks

Round 2

3 x 8 Barbell Bent-over Row

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Lat Pull-Ups/Assisted Lat Pull-Ups

3 x 8 Dips

3 x 8 Pull-Ups/Assisted Pull-Ups

1 x 30 Second Hold Pelvic Lift

2 x 30 Second Hold One-Legged Pelvic Lifts