Day 22 - 10/1/07

Weight: 223 1/4 lbs.

Breakfast - 9:30 am
Peanut butter wheat toast
Skim milk
Banana
Quaker Oats choc. chip granola bar

20 oz. Mtn. Dew (1 throughout day)

Lunch - 12:30 pm
Tunafish sandwich on wheat bread
Banana
Dannon Blackberry yogurt (40 cals.)

Dannon Strawberry yogurt (40 cals.)

Dinner - 7:00 pm
Skinless chicken breast
Baked rousset potato
Applesauce
Skim milk

Exercise - 11:30 pm

Stairmaster: Level 6 - 20 mins.

Full Body Workout - 52 min.
3 sets of each:

Incline Press: 55 lbs. - 15 reps, 55 lbs. 15 reps, 60 lbs. - 15 reps
Ball Crunch: 8 lbs. - 15 reps (3)
Smith Squats: 80 lbs. - 15 reps, 80 lbs. - 15 reps, 85 lbs. - 15 reps
Asst. Pull-up: 140 lbs. - 15 reps, 140 lbs. - 13 reps, 140 lbs. - 15 reps
Rev. Incline DB Flyes: 20 lbs. - 15 reps, 20 lbs. - 15 reps, 25 lbs. - 13 reps
Seated BB Calf Raises: 100 lbs. - 15 reps (3)
Wide-grip BB Curls: 60 lbs. - 15 reps (3)
Overhead BB Extensions: 50 lbs. - 15 reps, 50 lbs. - 15 reps, 60 lbs. - 15 reps
DB Side Bends: 40 lbs. - 15 reps, 40 lbs - 15 reps, 45 lbs. -15 reps

Moving kind of slow on this workout and definitely feeling worn out from weight training the night before. I think this is why I held steady at certain weights, but I did manage to increase a few. Weighed myself afterwards and saw that i had dropped another 3 lbs. All right!