Workout 02.21.13- Shoulders

BB Mil Press- 95x12, 105x11(midline broke), 95x12
Single Arm DB Side Raise- 20x13, 20x12, 25x6+20x6
DB Front Raise- 20x12, 20x12, 20x12
Rear Delt Cable Puul- 20x10, 15x12, drop set 20x6-15x8-10x10
Shrug- 135x15, 225x10, 225x6(felt a pull in my lower back so I stopped)
Worked on my backflip- hopefully next week I will be good to go
Worked on ring muscle-ups- almost got one...almost haha

Clean and Jerk- 135x10, 185x5, 205x1, 215xFailed- could not lock it out at the top.

02.21.13 Diet

Breakfast	Calories	Carbs	Fat	Protein
Bacon, Slices, Schnucks - Oscar Mayer Bacon, 2 cooked slices	75	0	6	5
Egg Whites - Egg Whites, 3/4 cup	75	0	0	15
Eggs - Scrambled (whole egg), 1 large	101	1	7	7
Watermelon - Raw, 0.5 cup, balls	23	6	0	0
Coffee - Brewed from grounds, 2 cup (8 fl oz)	5	0	0	1
Kirkland - Natural Omega -3 Fish Oil 1000 Mg, 1 Softgels	10	0	1	0
Animal Pak - Multi Vitamin, 1 pak	20	2	0	3
Add Food  Quick Tools	309	9	14	31
Snack 1
Bananas - Raw, 1 medium (7" to 7-7/8" long)	105	27	0	1
Bsn - Syntha-6 Vanilla Ice Cream, 94 g	400	26	12	46
Add Food  Quick Tools	505	53	12	47
Lunch
Generic - Baked Bbq Chicken Breast, 4 oz	200	0	20	60
Porkchop - Boneless Center Cut , 4 OZ	160	0	9	21
Peas - Green, cooked, boiled, drained, without salt, 0.5 cup	67	13	0	4
Generic - Stop & Shop Baby Carrots, 3 Oz	35	8	0	1
Cucumber - With peel, raw, 0.5 cup slices	8	2	0	0
Redbull Regular - 355ml (12 oz), 355 ml	160	40	0	1
Add Food  Quick Tools	630	63	29	87
Pre Workout
Bsn - Syntha-6 Vanilla Ice Cream Protein, 1.5 Rounded Scoop (44g)	285	20	9	33
Universal Nutrition - Animal Stak, 1 Pak	0	0	0	0
Gnc - Cellucor - C4 Extreme Pre-Workout W/No3 - Watermelon, 1 scoop -5.7g	5	1	0	0
Cellucor - Cor - Performance Bcaa - Watermelon, 1 Scoop	0	0	0	0
Add Food  Quick Tools	290	21	9	33
Post Workout
Bsn Syntha-6 - Chocolate Mint Protein, 2 scoop	400	28	12	44
Add Food  Quick Tools	400	28	12	44
Dinner
Spinach - Cooked, boiled, drained, without salt, 1.75 cup	72	12	1	9
Carrots - Baby, raw, 1 serving	30	7	0	1
Fresh - Broccoli, Steamed, Without Salt, 1 Cup (90g)	27	6	0	2
Prime Rib - Cooked Prime Rib Roast (Fat Trimmed), 4 oz	215	0	10	23
Add Food  Quick Tools	344	25	11	35