Monday , October 19, 2015 - Day 1

I woke up at 8am and hit the gym early. Workout is as follows...

Upper Body Day

1 Mile Run at 7 minutes, 43 seconds, and 87 milliseconds.

3 rounds of 4 minutes on the heavy bag.

Bench press (3 sets)
95lbs - 10 reps
115lbs - 8 reps
135lbs - 6 reps
135lbs - 2 fatigue sets of 10

Tricep push downs (4 sets)
45lbs - 12 reps
45lbs - 12 reps
45lbs - 12 reps
45lbs - 10 reps

Behind the head tricep extension (2 sets)
25lbs - 10 reps
25lbs - 10 reps

Bicep hammer curl (2 sets)
25lbs - 10 reps
25lbs - 10 reps

Bicep curl (2 sets)
25lbs - 10 reps
25lbs - 5 reps

Seated cable row (4 sets)
50lbs - 10 reps
50lbs - 15 reps
50lbs - 15 reps
70lbs - 10 reps

Abdominal Workout
(Won't go into detail with abs because it changes every day)

Diet

Breakfast - 10am
Cup of green grapes
Water - 16.9 FL OZ

Lunch - 1pm
Wrap - Flour tortilla, turkey,chicken, swiss cheese, lettuce, tomato, Sriracha mayo.
Water - 16.9 FL OZ

Dinner - 5pm
3 Chicken breast - (27g of protein per breast) - 81g of protein
Caesar salad
Water - 16.9 FL OZ

Snack - 7pm
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Picture Of The Day 

Weighed in at 148.8 pounds after my workout in the morning. (Taken after breakfast)

1 day down, 30 more to go!