4/13/10

Squat 3x5 205
Press 3x5 95
Deadlift 1x5 235

4/9/10

3x3
Dead 20,15,10 w/ 145 lb
Dips 12,10,8 @ 2 assistance
Pull ups 12,10,8 @ 8 assistance

6:48 Total Time

Someone stole my dead lift bar after the first round, so this time might have been overstated.

4/6/10

Squat 3x5 200
Bench 3x5 170 (had troubles on my second set, did 3 reps, then the remaining 2. On my 3rd set I only did 4 reps)
Curl Up 12,10,10 @ 8 Assistance

Turkey vs. Jerky

Turkey
$2.79
140 grams serving size
150 calories
3.75 g fat 3%
2.5 g carb 2%
32.5 g protein 23%
.875 g sodium
$0.09 Per Gram of Protein

Jerky
$4.99
92 grams grams serving size
240 calories
1.5 g fat 2%
15 g carb 16%
39 g protein 42%
1.68 g sodium
$0.13

Notes for Fat Loss

BMR 1979 calories
2400 - 2600 for Fat Loss

2500 calories diet
40/20/40
Fat 55g
Protein 250 g
Carb 250 g

40/25/35
Fat 97g
Protein 250g
Carb 156g

3/23/10

Squat 3x5 195
Press 3x5 110 went to 105 for 3rd set
Pullups 10 @ 5, 6 @ 4, 5 @ 3, 15 @ Full stack

I used the assisted pull up machine.

3x3

http://baye.com/3x3-high-intensity-training-routines/

1. Deadlifts 1×20
2. Dips 1×12
3. Chin-ups 1×12
4. Deadlifts 1×15
5. Dips 1×10
6. Chin-ups 1×10
7. Deadlifts 1×10
8. Dips 1×8
9. Chin-ups 1×8