Day 63: 2 Samuel 22:3

My God, my rock, in whom I take refuge, My shield and the horn of my salvation, my stronghold and my refuge; My savior, You save me from violence.

Working with criminals, I'm fortunate enough that I only have to worry about violence only 8 hours of the day. Once 0700 rolls around I can punch out and head home. But there are some that have to endure this crap 24/7. If anyone reads this blog. Please pray for one of my friends who is currently stationed in Afghanistan. You can read of his experiences here:

http://throughthesand.blogspot.com/

Starting Weight: 230
Current Weight: 213

Workout B: Today was a tough workout. I couldn't finish one exercise without dropping the weight.

Squats: (Man, I actually fell, my legs gave out)

• 3 x 5 @ 255
• 2 x 5 @ 225
• 1 x 10 @ 135

Military Press:

• 2 x 5 @ 145
• 3 x 5 @ 135
• 1 x 10 @ 50

Dead Lifts:

• 2 x 5 @ 255
• 3 x 5 @ 225
• 1 x 10 @ 135

Pull Ups:

• 5x3 @ Body Weight

Total Calories Burned: Weight Lifting 1 hour -582.0 kcal


Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: Slimfast Optima Milk Chocolate Shake with Benefiber and Omega 3 Fish Oil Capsule 200 kcal

Meal 2: Beef Tapa with Rice and Eggplant 531 kcal

Meal 3: GNC Pro Performance Wheybolic Extreme 60 310 kcal

Meal 4: Beef Tapa with Rice and Eggplant 531 kcal

Total Calories: 1572