6:30am weigh-in 213.2. Total calories yesterday 2700. 325 grams of protein, 1300 carbohydrate calories and 8 grams of fat for the day. a little shy from the 3000 mark I was aiming for, but I feel good and I'm going to run with this for the week.
Gym weigh-in 6pm last night was 218 (cloth). Training partner took the night off to give his shoulder another days rest, so I opted out of the flat benching and did dumbbells instead. Starting at 65 and climbing to 100, 6 sets total. From there, it was inclines on the smith machine for 4 sets, then to flat and incline dumbbell flies 3 sets each, ending with machine flies really exaggerating the butterfly movement and squeezing hard, finishing off with a deep pump.
3 movements for triceps followed by 3 movements for biceps, ending with forearm work off the end of a bench, wrist curls in both directions, giving a nice blood pump!
No gym tonight. Calories will stay the same
Time for a protein drink
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