Consumption: 2325 calories, 55.3g of fat.

click for full view

Workout:

3 mile walk.

0.5 mile run. 4:00.

Assisted pull-ups. 90-90-100-110-120. 6-3-6-7-10.
Upright row. 50 pound barbell. 3×8. *
Upright row. 30 pound barbell. 3×8. *
Bicep curls. 20 pound barbell. 3×10. *
Upright row. 20 pound each. 3×10. **
Reverse grip bicep curls. 20 pound barbell. 3×10. **
Front lateral lift. 15 pound each. 3×8.
Bicep curls. 15 pound each. 3×8.
Side lateral lift. 15 pound each. 1×6.
Side lateral lift. 12 pound each. 2×10.
Bicep curls. 30 pound barbell. 3×8.
Wide grip lat pull-downs. 90 pounds. 2×7.
Regular grip lat pull-downs. 100 pounds. 2×8.
Overhead press. 12 pound each. 3×8.
Straight-armed lat pull-downs. 40 pounds. 2×10.
Straight-armed lat pull-downs. 50 pounds. 1×5.
Inclined bench bicep curls. 12 pound each. 3×9.
One-legged back flys. 12 pound each. 3×9.

Swim 200m freestyle.
3x50m freestyle sprints.