Previous night's sleep - decent - 6.5 hours - I woke up around 7:30 and instead of going back to sleep like I always do, stayed awake and went to work
Consumption - excellent at work, terrible after
Breakfast - fat free vanilla yogurt w/ banana almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - Son of a Gun beef stew with a couple of croutons
Snack - Caesar salad - romaine, light caesar dressing, parmesan cheese, and some croutons
Post Work Out - Whey + water (1.5 scoops)
Dinner - 17 wings - 7x boss, 8x slayer, 1x virginia fireball, 1x gold rush + celery + 2 bleu cheese dips - at Wild Wing Cafe
Dessert - a pretty big bowl of Turkey Hill banana split ice cream - decent - but my favorite is definitely Blue Bunny when it comes to banana split
Workout - after work - biceps and shoulders
seated curls dumbbells - 1x10, 1x8, 1x6 45lb
+ military dumbbell press - 1x12, 2x10 45lb
+ seated shrugs w/ dumbbells - 1x12, 2x10 45lb hold 10 seconds on last rep
+Leg raises on a decline bench - 3x20 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - held legs above ground for 10 seconds after 1st two sets and on the last set, held legs off the ground for 20 seconds.
standing curls - E-Z curl bar - 1x12, 1x10, 1x8 approx. 70lbs - 30 on each side
+standing flies - 1x12, 2x10 15lb
hammer curls dumbbells - 1x12 20lb + 2x10 25lb
+front raises w/ dumbbell - 1x12 20lb, 2x10 25lb - one dumbbell, gripping each end with one hand
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
+ indicates a superset
Status Quo - working out, not sleeping enough consistently, eating better, but not well by any means.
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