6 am: 1 whole egg, 7 egg whites, 2/3 cup oats, 2 1200mg fish oil
9:30 am: 2 scoops whey protein, 3/4 cups oats
11:30 am: 7 oz salmon, 1 cup brown rice, about 3/4 cup corn (didn't measure)
2 pm: 1/4 cup almonds
4:30 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, 1 cup brown rice, about 3/4 cup corn (didn't measure)

Warmup light bendover db rows: 20x15, 20x15
One arm db row: 30x15, 40x12, 50x10, 50x8
Narrow grip pulldowns: 100x15, 100x12, 112x10, 125x7
Flat db bench press: 45x15, 50x12, 60x8, 60x6
Flat db flys: 35x12, 35x10, 35x8
Rear delt flys: 25x15, 30x12, 30x10, 30x8
Front raises: 15x12, 20x10, 20x8

---

Comments