Saturday, August 30

Took a rest day on Friday and got a massage. Weight has been maintaining for a few days at 115.5 (last at 116.5 on Wed 8-20)

Saturday did BACK and SHOULDERS and 20 min. HIIT on the bike. Feeling pretty good now that I'm eating right. This is almost, dare I say, easy!

WORKOUT
Superset
1. Lat PD 40/14, 45-40/12, 45/10, 45/8, 50-45/6
2. Bent row w/ barbell 40/10, 40/8 x3

3. DB shoulder press 12/12, 12/10, 15/8, 20-15/6

Superset
4. Lat bar Push Down: 20/12, 25/12, 30/12
5. Side shoulder raise 8/10 x4

DIET
Meal 1 (5 F, 27 C, 31 P)
1 waffle, 3 turkey bacon, 1 container 0% Greek yogurt (high protein--18g), 70 g strawberries
Meal 2 (5 F, 31 C, 31 P) (PWO)
Weight Control oatmeal, 1 scoop whey protein
Meal 3 (12 F, 15 C, 31 P)
baked 6 oz tilapia covered in 14 g walnuts, 2 oz. cooked pasta, steamed asparagus & squash
Meal 4 (12 F, 15 C, 31 P)
2 chicken sausage, 1.5 oz cooked pasta, spinach, mushrooms and tomatoes