Day 7- 7/18/14

Today was a pretty long, busy and stressful day! But lets jump to the important stuff...

Breakfast: Granola bar
Lunch: Spinach salad with lima beans, and vanilla non-fat Greek yogurt on the side.
Dinner: Whoops! Forgot this yet again...
Post workout: 16 ounce protein shake (60 grams of protein) with a spinach,  and I used unsweetened Almond milk instead of normal milk.

I'll be up for a while longer, so I may get around to eating an actual dinner, of some sort.

Workout:
Treadmill:  40 minutes in an "endurance" cycle: every minute I switched between a low speed (3) and a mid to high speed (6 or 7, out of 10), 3.65 miles
AbCore: 30 crunches, and 30 obliques per side. 30 reps per set, rotating between crunch, left, then right oblique.

Abduction: 10 reps at 90 pounds, followed by 50 reps at 50 pounds, and finished with 20 reps of 70 pounds all done in sets of 10. 

Adduction: Realized when I got home that I completely forgot to do this!

Bench-press: 20 reps at 40 pounds, followed by 20 reps at 20 pounds all in sets of 10.

Unfortunately, there was only a few minutes left before our gym closed, and someone was using the other two weights machines. One of the guys was a total beast! Seriously. He was fairly lean, but lifting 200+ pounds. I'd rather not run into him in a dark alley!

Final note: I picked up a scale this week. Currently sitting at 205lb. Hopping to drop down to 180lb by the end of the year.