Thursdays diet was not the best but hey I felt pretty good durning my workout so I'm not going to beat myself up too much.

5:30 am: raisin bran 2 1200mg fish oil
9:30 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
12 pm: Sushi, 2 1200mg fish oil
2 pm: 1/4 cup almonds
4:30 pm: 2 scoops whey protein, 3/4 cups oats
6 pm: Workout
7:15 pm: PWO shake 2 scoops whey protein
9:15 pm: Sushi, spinach with light Italian dressing

Warmup light bendover db rows: 30x10, 30x10, 30x10
One arm db row: 40x15, 45x12, 45x10, 50x8
Narrow grip pulldowns: 100x12, 112x10, 125x8
Flat db bench press: 50x15, 55x12, 60x10, 65x7
Flat db flys: 35x12, 35x10, 40x8
Rear delt flys: 30x15, 30x12, 30x10, 30x8
Front raises: 15x15, 20x10, 20x10

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