bench - pyramid
side lateral raises - 3 x 8-10 @ 15#
front lateral raises - 10 @ 20#
curls - 3 x 8-10 @ 25#, 20#
tricep pushdowns - 3 x 10 @ 60#
decline dumbell flies - 3 x 10 @ 30# (as i slide down, my shorts always feel like they're on the verge of sliding off.)
abs - 3 x 25 decline crunches. (lots easier than full sit ups)
back extensions - 3 x 15
breakfast - wheat bread toast + cream cheese + home-smoked salmon (more on the smoking later)
lunch - small steakhouse dip sub from quiznos (basically a french onion dip sandwich), small bag-o salt and vinegar chips
snack - cup of honey nut cheerios
dinner - half a spicy monterey club and half a black angus steak sub from quiznos
4 Cokes.
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