BOTF - Week Two Day One

AM Workout (Shoulders)
Warm up
Reverse Flys 15 x 5#, 12 x 7 1/2#, 6 x 10#, 12 x 12 1/2#

Super Sets
1st Pair -
Seated Military Press 15 x 45#, 12 x 50#, 6 x 55#, 12 x 60#
Seated Db Lateral Raise 15 x 5#, 12 x 7 1/2#, 6 x 10#, 12 x 12 1/2#

2nd Pair
Standing Db Front Raise 15 x 7 1/2#, 12 x 10#, 6 x 12 1/2#, 12 x 15#
Barbell Shrugs 15 x 95#, 10 x 115#, 6 x 115#, 12 x 135#

Treadmill Run (6 mph, add 1/2 mph for every 5 minutes ran)
Total Time: 16:33 (avg 152 bpm)

Weight: 234#
Thats up 5# from last saturday - where the hell is it coming from? I have to get this nailed down - of course if its muscle gain thats ok - but I'm pretty sure I didn't pack on 5#'s of lean muscle in less than a week's time.


I was resting approximately 1 1/2 - 2 minutes between super sets. Didn't use the GymBoss (which I had with me) - that was really stupid. It took me approximately 35 - 40 minutes to complete the workout.

I got up late and did not hit the Gym floor until almost 5:00 this morning.

Stayed up too late watching WEC Wrekcage - which was really stupid to do seeing how I had it DVR'd - the bouts were mostly good (what I watched) Chance Bebe is just an excellent all around champion for the WEC. The guy really took some punishment and was able to control almost all of the 5 rounds. I thought the scoring was a bit too close but he ended up winning by decision.

Good or not, staying up too late, not paying enough attention to my daughter or wife, not preparing adequately for the next day. Just sloppy, sloppy stuff personally and certainly not honoring to my God, my wife, my child or myself for that matter.

Food:
1 Scoop Jay Robb Egg White Protein w/ 15 oz Ice Water (post workout)
1/2 Cup Oatmeal with Almonds around 8:30
3 - 4 16oz bottles of water throughout the day
Can of Tuna for lunch
Cherry Jello w/ Marshmellows (snack w/my daughter - "feel good food")
Bowl of Veggie Stew
12oz Limeade

Bed: 10:30 PM