Day 20 - Monday, March 30

Previous night's sleep - 7 - good - but broken - went to bed at 12:45am woke up at 6am, then slept intermittently until 8:20am.

Consumption - same old modus operandi - good at work - poor after

Post workout - whey + water
Breakfast - Dannon vanilla Light and Healthy yogurt + some bear naked granola
Snack - almonds
Lunch - tuna salad, macaroni salad, seafood salad and a couple of cherry tomatoes - the salad bar downstairs was out of lettuce - go figure
Pre-workout - whey + water
Post-workout - whey + water
Dinner - 1 burger w/ white cheese, ketchup and mayo + 1 nathan's hotdog w/ brown mustard, relish, and ketchup plus a couple of baked curly fries and baked onion rings - credit Visa.
Casein + water before bed

Workout - good - chest and back

Bench press machine - 1x10 at 120, 140, and 160lbs
+ Pulldowns - 1x10 at 120, 140, 130lbs
Butterfly machine - 1x10 at 110 and 130lbs - then 5 at 150lbs, 3 at 140lbs and 130lbs
+ Seated Rows - 3x10 at 120
Incline dumbbell press - 3x10 at 45lbs
+ Dumbbell Row on a decline bench - 3x10 - 35lb
Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises

the "+" indicates a superset

My chest is sore and the muscles twitch randomly. I need to do the machine more often or find a gym I can do benchpress at to box out my chest.

I woke up today around 6am because I was supposed to workout w/ Mike in the morning. I looked at my phone and saw his text message from last night saying he was going to skip today and move it to tomorrow. Without my commitment to be there with him, I did not go. I need to get over this.

Tomorrow, we are slated to workout before work. The goal, 1 hour or more of cardio at 60% max heart rate.

Oh, and for dinner, when I got home, I actually cut up and steamed some broccoli and pan seared some salmon. But when my roomies started cooking up burgers and hotdogs, I gave in - the good news is that I did not go ahead and eat both meals ==> the salmon and the hotdogs and burgers - I will eat what would have been a healthy dinner for lunch tomorrow.