January 20th, 2012: Day 20

Weight: 184.6 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: 1.6 lbs
Total Weight Lost: 7.8 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2286 calories
Total Fat Consumed: 58 g
Total Protein Consumed: 218 g
Total Carbohydrates Consumed: 244 g

Workout Summary

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

Round 1

3 x 8 Dumbbell Shrugs

3 x 8 Chin-Ups

3 x 8 Lateral Raises

3 x 8 Dips

3 x 60 Second Planks

Round 2

3 x 8 Dumbbell Shrugs

3 x 8 Chin-Ups

3 x 8 Lateral Raises

3 x 8 Dips

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Machine Shrugs

3 x 8 Front Dumbbell Raises

3 x 8 Barbell Curls

3 x 8 Dips

1 x 30 Second Hold Pelvic Lifts

1 x 30 Second Hold One-Legged Pelvic Lifts

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Title: Cardiovascular

1 Hour of Light Soccer Practice