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Old 09-13-2007, 09:21 AM   #3
Ethan Pack
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Join Date: Sep 2007
Location: Houston, TX
Posts: 27

September 12, 2007

AM Weigh-In
Weight: 289.4 lbs
Body Fat (Tanita Scale): 41.6%
Waist: 51.75"

Eating today was very nice. I kept my food calories pretty clean, eating things like Fiber One cereal, whey protein, skim milk, bananas, beef jerky, Caesar salad, a turkey and cheddar cheese sandwich, and pre-packaged grilled chicken. My total calories were around 3306, with about 312g of protein, 270g of carbohydrates, 64g of fiber, 125g of sugar, 136g of fat, and 29.5g of saturated fat. At work, between 8:00 AM and 12:00 PM, I suffered from quite a bit of diarrhea and was in the restroom about 4 or 5 times. Later in the afternoon, I had one pretty solid movement. My last meal was pre-workout and was a Caesar salad and grilled chicken. I trained back, biceps, and lateral and rear deltoids. I felt strong and had a good, focused workout. Cardio went well – my heart rate appears to be dropping a bit as I wasn’t getting as high of BPM during the difficult portions of the Arc Trainer Weight Loss Level 3 program. I watched some T.V., showered, and went to sleep at 10:30 PM.

Training Log
Hammer Row Varied Grip "Superset"
Hammer Row: Top Grip - 110x10, 160x8, 180x6, 230x4, 230x4, 230x4
Hammer Row: Wide Grip - 110x10, 160x8, 180x6, 230x4, 230x4, 230x4
Cable Lat Pull - 135x10, 150x8, 165x6, 180x4, 180x4, 180x4, 180x4
Dumbbell Lateral Raises - 10x10, 15x8, 20x6, 25x4, 25x4
Pec Deck Rear Deltoid Fly - 15x10, 30x8, 45x6, 60x4, 75x4, 75x4
Barbell Bicep Curls - 60x10, 70x8, 80x6, 90x4, 90x4, 90x4
Barbell Shrugs - 135x10, 225x9, 275x6
Reverse Hyperextensions - Bodyweight x 10, Bodyweight x 10

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 290.6 lbs
Body Fat (Tanita Scale): 34.6%
Waist: 52"
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