|Weight: 222 lbs|
Morning PT (Legs): 1/2 mile run, step ups, ran up a 7 story parking garage, calf raises on a curb, lunges, squats (this was all body weight calisthenics, done with a group)
Breakfast: Protein Shake - 450 calories
Afternoon PT (Legs, neck, biceps):
Squats 12 x bar, 12 x 95 lbs , 12 x 135 lbs, 10 x 155 lbs (just starting back up with the legs, I'll be sore just from that piddley weight)
Leg Extensions – 2 sets x 75 lbs
Leg Curls 10 x 80 lbs, 12 x 60 lbs
Calf Raises 18 x 200 lbs, 16 x 200 lbs
Pull-ups: 10, 8, 6, 2, 3
Neck – 12 x 25 lbs back and sides, 12 x 35 lbs back and sides
Hammer Curls – 3 sets of 10 x 20 lbs
Lunch: Ultra Lean Pockets - 400 calories
It was someone's birthday at work today... I didn't eat any of the cake and ice cream. I stood my ground.
Dinner: 2 cups of total rasin bran and skim milk - 500 calories
I know I should have eaten a little more today, but it's day one. I was not in the mood to snack... or overeat at dinner time.