February 22nd, 2012: Day 53

Weight: 182.6 lbs

Goal Weight: 180 lbs

Weight Lost Since Last Weigh-In: -1.0 lbs

Total Weight Lost: 9.8 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2700 calories

Calories Actually Consumed: 2674 calories

Total Fat Consumed: 76 g

Total Protein Consumed: 228 g

Total Carbohydrates Consumed: 304 g

Wednesday

Title: Bro Back and Bis (Bro adds Tris)

Round 1

3 x 8 Barbell Bent-Over Row

3 x 8 Weighted Dips

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 75 Second Planks

Round 2

3 x 8 Dumbbell Bent-Over Row

3 x 8 Cable Pushdowns with Rope Attachment

3 x 8 Barbell Curls

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Pull-Ups/Assisted Pull-Ups

3 x 8 Weighted Dips

3 x 8 Dumbbell Curls

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