Day 2

Back
Elliptical - 10min
Row 65x15, 95x10, 115x10, 115x10
Back Fly 8x15, 15x10, 20x10, 20x10
One Arm Row 25x15, 45x10, 50x10, 55x10
Lat Pulldown 40x15, 80x10, 90x10, 100x8
Upright Row 45x15, 75x10, 90x10, 105x10
High Row 25x15, 45x10, 70x10, 70x6
Pullover 50x10, 70x10, 90x10
Deadlift 135x10, 135x10, 135x10

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

Lunch
1/2 Vietnamese sandwich

Pre-Workout
1 scoop whey protein
1 yam

Post Workout
2 scoops whey protein
1/2 cup oatmeal

Dinner
Pork
Pasta

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

Total
Calories - 2690.7
Protein - 231.44
Carbs - 321.14
Fat - 54.04