Day 3 (yesterday)

Eating is still 100% Every twenty-first meal is a carb. load. I almost puked last night eating all that sweet crap. Anyway yesterday's workout went like this.

Wednesday – Back

• Bent Over Barbell row - 4 sets 12-15 reps
• 1 Arm Dumbbell Rows - 4 sets 12-15 reps
• Cable Pull Downs (like dumbbell pullover but with cable standing) 4 sets 12-15 reps
• Wide Grip Pull downs - 4 sets 12-15 reps
• Dumbbell Shrugs with Abduction start - 4 sets 12-15 reps
• Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motion

Today is a non-workout day. I'll continue to eat clean until I no longer can. :) This program is 16 weeks. Weight 165