Day 1*

Week 0 Pictures (145lbs)


Chest
Elliptical - 10min
Incline Dumbbell Press - 25x15, 25x15, 45x10, 55x9, 55x5
Incline Flys - 10x15, 20x10, 25x10, 25x10
Bench Press - 55x15, 115x8, 95x10, 105x7
Flys - 15x15, 25x10, 25x10, 25x10
Dips - 10, 7, 7
Skull Crushers - 20x15, 40x10, 40x5, 20x10
One Arm Kickbacks - 10x10, 15x10, 15x10
Abs

Breakfast
2 jumbo eggs
1/2 cup oatmeal
smoothie (1% milk, fat free vanilla yogurt, strawberries, peanut butter)

Post Workout
2 Pure Protein bars

Snack
9 falafel balls

Dinner
steak salad
1 yam

Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1/2 cup 1%milk

Total
Calories - 2213.2
Protein - 155.12
Carbs - 255.32
Fat - 74.35