February 6th, 2012: Day 37

Weight: 182.6 lbs
Goal Weight: 180 lbs
Weight Lost Since Last Weigh-In: -0.6 lbs
Total Weight Lost: 9.8 lbs

Approximate Time Weighed In: 8:10AM EDT

Estimated Caloric Intake: 2600 calories

Calories Actually Consumed: 2585 calories
Total Fat Consumed: 80 g
Total Protein Consumed: 233 g
Total Carbohydrates Consumed: 253 g

Monday

Title: Bro Chest and Tris (Bro adds Bis)

Round 1

3 x 8 Bench Press

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 12 Crunches

Round 2

3 x 8 One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)

3 x 8 Dips

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Captain's Chair Leg Raises

Round 3

3 x 8 One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)

3 x 8 Dips

3 x 8 Chin-Ups/Assisted Chin-Ups

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