January 5th, 2012: Day 5

Weight: 190.8 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: -0.2 lbs
Total Weight Lost: 1.6 lbs

Approximate Time Weighed In: 10:30AM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2262 calories
Total Fat Consumed: 60 g
Total Protein Consumed: 214 g
Total Carbohydrates Consumed: 251 g

Workout Summary

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

Round 1

3 x 8 Dips

3 x 8 Barbell Curls

3 x 8 Lateral Raises

3 x 8 Dumbbell Shrug

3 x 30-45 Second Planks

Round 2

3 x 8 Cable Pushdown with Rope Attachment

3 x 8 Cable Curls

3 x 8 Lateral Raises/Front Dumbbell Raise

3 x 8 Machine Shrugs

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 8 Front Dumbbell Raise

3 x 8 Dumbbell Shrug

3 x 15 Second Hold Pelvic Lifts with Feet on Exercise Ball