6 am: 1 whole egg, 7 egg whites, 2/3 cup oats, 2 1200mg fish oil
9:30 am: 2 scoops whey protein, 3/4 cups oats
11:30 am: 7 oz salmon, baked potato, about 3/4 cup corn (didn't measure)
2 pm: 1/4 cup almonds
4:30 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, baked potato, about 3/4 cup corn (didn't measure)

Warmup pushups 4 reps of 10
Incline DB Press: 50x15, 55x12, 60x9, 65x8
Incline Flys: 35x12, 35x10, 40x8
Bentover Rows: 70x15, 100x12, 100x9, 100x6
Wide grip pulldowns: 125x12, 137x8, 137x6
DB Overhead Press: 40x15, 45x12, 45x10, 45x8
Side Lateral Raises: 15x12, 15x10, 15x8

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