February 3rd, 2012: Day 34

Weight: 184.0 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: -0.4 lbs
Total Weight Lost: 8.4 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2600 calories

Calories Actually Consumed: 2544 calories
Total Fat Consumed: 92 g
Total Protein Consumed: 215 g
Total Carbohydrates Consumed: 238 g

Workout Summary

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

Round 1

3 x 8 Lateral Raises

3 x 8 Dumbbell Shrugs

3 x 8 Dips

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Crunches

Round 2

3 x 8 Lateral Raises

3 x 8 Machine Shrugs

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 8 Captain's Chair Leg Raises

Round 3

3 x 8 Barbell Behind Neck Press

3 x 8 Machine Shrugs

3 x 8 Cable Pushdown with Rope Attachment

3 x 8 Cable Curls

3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups