February 24th, 2012: Day 55

Weight: 181.8 lbs

Goal Weight: 180 lbs

Weight Lost Since Last Weigh-In: 0.4 lbs

Total Weight Lost: 10.6 lbs

Approximate Time Weighed In: 10:00AM EDT

Estimated Caloric Intake: 2700 calories

Calories Actually Consumed: 2696 calories

Total Fat Consumed: 91 g

Total Protein Consumed: 213 g

Total Carbohydrates Consumed: 290 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 Weighted Dips

3 x 8 Barbell Curls

3 x 75 Second Planks

Round 2

3 x 8 Dumbbell Seated Military Press

3 x 8 Dumbbell Shrugs

3 x 8 Weighted Dips

3 x 8 Dumbbell Curls

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 Weighted Dips

3 x 8 Cable Curls with Rope Attachment

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