ARMS

Today I consumed:

A small banana,

6 oz of nonfat yogurt that contained 12 grams of sugar,

a small green salad with shopped chicken and tuna,

1 oz of dry roasted planters peanuts,

a hand full of fresh asparagus

half a pound of fresh king salmon

4 scrambled eggs with only one yolk.

I drank about 10 fl oz of gatorade

10 oz of water

8 oz of rice milk.

Exercise:

I spent 1 hour and 15 min at the gym. That consisted of;

1.36 miles on the StairMaster machine

4 sets of 15 assisted chin lifts at 130 140 150 160 lbs

3 sets of 12 close grip pull downs at 40 lbs

3 sets of 10 bent over bar rows...wich I failed miserably at in all aspects.

3 sets of 12 seated cable rows at 40 lbs

3 sets of 15 seated Precore rows at 25 lbs