Ran out of lunches yesterday, well had a chunk of cod in the freezer still. But I did cook up a batch of salmon and brown rice last night so I'm ready for lunches again.

5:30 am: 1 whole egg 7 egg whites, 2 1200mg fish oil
8 am: 1/2 size Spicy tuna pattie
9 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g
11:45 am: Cod 2 1200mg fish oil
2 pm: 1/4 cup almonds
3 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
5 pm: Spicy Tuna Pattie
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: Salmon, spinach with light Italian dressing

Took tonights workouts light to get the form down.

Warmups - squats without weights
Barbell squats: 90x15, 140x12, 150x10, 160x8
Sumo squats: 90x12, 90x10, 90x8
Sissy squats: BWx12, BWx10, BWx8
Front squats: Barx12, 20x10, 20x8

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