Day 8 of 28
Monday, December 23, 2002


Wow what a long day..Had a shift form 4am-1pm today. I didn't even sleep last night before work, so I was dead tired. I did manage to get a nap once I got home, from 2-7pm.

Diet:

Meal 1: 3:20: 12 tbsp Egg Whites (94,0.8,20,0)

Calories = 94
Carbs = 0.8g
Protein = 20g
Fat = 0g

Meal 2: 6:20: 4oz Salmon (206,0,29,9)
100g Sweet Potato (103,24,2,0)

Calories = 309
Carbs = 24g
Protein = 31g
Fat = 9g

Meal 3: 9:20: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 4: 1:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 5: 7:15: 2 Whole Eggs (183,1.2,12,14)
9 Tbsp Egg Whites (70,1.2,15,0)

Calories = 253
Carbs = 2.4g
Protein = 27g
Fat = 14g

5g Glutamine (20,0,5,0)
Workout: 8:45-9:30

Meal 6 (post-workout): 8:15: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 486
Carbs = 66g
Protein = 43g
Fat = 2g

Meal 7: 11:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 343
Carbs = 38.5g
Protein = 29g
Fat = 8.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 2036
Carbs = 152g = 30%
Protein = 211g = 41%
Fats = 59g = 26%


Comments: Calories were rightfully a bit higher today. I figured I better raise them a bit since I was up all day and night pretty much.

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Training:

Deadlifts - 225x3, 225x6, 225x8 *no straps on all 3 sets* (2.5 min rest between sets)
Wide-Grip Pull-ups - BWx6, BWx5, BWx4, BWx4, BWx5, BWx3 (1 min rest between sets)
Seated Cable Rows - 135x6, 135x6, 135x6, 135x6, 135x6, 135x6 (1 min rest between sets)

12 min of HIIT on treadmill
3 min of stretching

Comments: Got a workout in tonight from 9-10, after waking up from my nap. It was the first time I was able to work my back in 2 weeks, so I was pretty happy about that. Expectedly, strength was down a bit, especially in pull-ups. But I'm just pleased I can workout again.

My pec minor is pretty much healed now. Tomorrow I'm gonna try to work chest. So that'll be the test.

I'm gonna get some nice zzzzz... tonight. I get to sleep in tomorrow, and have x-mas eve and day off.