January 30th, 2012: Day 30

Weight: 183.6 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: 0.6 lbs
Total Weight Lost: 8.8 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2600 calories

Calories Actually Consumed: 2596 calories
Total Fat Consumed: 85 g
Total Protein Consumed: 220 g
Total Carbohydrates Consumed: 256 g

Workout Summary

Title: Bro Chest and Tris (Bro adds Bis)

Round 1

3 x 8 Bench Press

3 x 8 Dips

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 60 Second Planks

Round 2

3 x 8 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 Dips

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 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 Dips

3 x 8 Cable Curls

3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball