Today was a rough day due to lack of sleep, but I pushed along and did pretty good if I must say so myself.

Warm Ups:
Stationary Bicycle 5 mins Level 4
Light Bent Over DB Rows 10x6/10x16/10x16

Exercises:
One Arm DB Row 15x15/12x15/10x20/8x20
Narrow Grip Pulldowns 12x60/10x70/8x90
Flat DB Bench Presses 15x24/12x24/10x30/8x40
Flat Flyes 12x40/10x50/4x60/2x50
Rear Delt Fyles 15x20/12x30/8x40/2x30/8x40
Front Raises(Palm In) 12x16/10x20/8x24
Dip Station (TRI's) 12x10/10x10/8x20
Preacher Curls 12x15/10x15/8x15

Diet:
1 cup coffee w/1tsp nf creamer, 1 Protein Bar (20g protein)

1 cup Teppan Chicken, 1 cup Teppen Steak, 1/2Cup Rice w/soy sauce (light), 1 cup Squash

1 Protein Shake (35g Protein)

1 cup salad w/1 can tuna & lemon juice

1 egg, 3 eggwhites scramble w/lf flour tortilla

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