blog dot northwindy dot com

About me: 147 lbs - ~18% body fat

Breakfast - Carnation Instant Breakfast mixed with milk
- Protein Milk shake

Lunch - Something healthy from Penland Dining Hall plus a glass of water

Workout 3x a week MWF (usually 10-12 of the following; 30 sec rest in between)
- 110 lbs x 12 reps x 2 sets of Overhead Pulldowns
- 50 lbs x 12 reps x 2 sets of Tricep Extensions
- 50 lbs x 12 reps x 2 sets of Arm Curls
- 110 lbs x 12 reps x 2 sets of Overhead Presses
- 110 lbs x 12 reps x 2 sets of Ab crunches
- 20 lbs x 12 reps x 2 sets of Rear Flys
- 30 lbs x 12 reps x 2 sets of Pec Deck
- 90 lbs x 12 reps x 2 sets of Leg Abduction
- 70 lbs x 12 reps x 2 sets of Leg Adduction
- 130 lbs x 12 reps x 2 sets of Back Extensions
- 210 lbs x 12 reps x 2 sets of Leg Presses
- 90 lbs x 12 reps x 2 sets of Leg Extensions
- 230 lbs x 12 reps x 2 sets of Calf raises
- 50 lbs x 12 reps x 2 sets of Shoulder Presses

- Protein shake following workout

Dinner - varies (lean cuisines and a pear or I go out to eat)

Before bed - Protein shake