February 17th, 2012: Day 48

Weight: 182.4 lbs

Goal Weight: 180 lbs

Weight Lost Since Last Weigh-In: -0.2 lbs

Total Weight Lost: 10.0 lbs

Approximate Time Weighed In: 10:30AM EDT

Estimated Caloric Intake: 2700 calories

Calories Actually Consumed: 2575 calories

Total Fat Consumed: 70 g

Total Protein Consumed: 233 g

Total Carbohydrates Consumed: 277 g

Friday

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

Round 1

3 x 8 Lateral Raises

3 x 8 Machine Shrugs

3 x 8 Barbell Reverse Bench Press

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 75 Second Planks

Round 2

3 x 8 Dumbbell Seated Military Press

3 x 8 Dumbbell Shrugs

3 x 8 Dumbbell Lying Triceps Extension

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Lateral Raises

3 x 8 Machine Shrugs

3 x 8 Dips

3 x 8 Chin-Ups/Assisted Chin-Ups

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