January 9th, 2012: Day 9

Weight: 189.2 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: -1.0 lbs
Total Weight Lost: 3.2 lbs

Approximate Time Weighed In: 8:00AM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 2297 calories
Total Fat Consumed: 72 g
Total Protein Consumed: 203 g
Total Carbohydrates Consumed: 234 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 Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Dips

3 x 60 Second Planks

Round 2

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 10 Reps of Pelvic Lifts with Feet on Exercise Ball

Round 3

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

3 x 8 Reps of Barbell Curls

3 x 8 Reps of Dips

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