David Chiu

I woke up at 6.30 today, took the dogs out, fed them then proceeded to make my protein breakfast shake: 3 scoops of ISS MXPro40 chocolate protein, 12oz water, 6oz fat free organic milk, 1 banana, and 2tbsp organic peanut butter. This time my protein shake tasted so much better. It would have been nice to use some ice cubes, then it would have tasted like Robek’s 800lbs Gorilla shake, but be even more healthier. 11am I had a cup of Uncle Sam’s flax seed and oatmeal. 12.30pm I took 2pills of kre-alkalyn creatine and hit the gym. I hit the ab crunch machine, did a bunch of back extensions, then a pyramid set of pull-ups. After that I realized I had NO energy at all and started to walk out of the gym, but then forced myself to turn around and continue lifting with really light weights for a couple more sets on a couple more machines. I made myself just go through the motions to complete my workout. My back shoulder muscle started bothering me and now I’m worried I’m going to get killed in my yoga fusion class tomorrow. This fitness program is really kicking my ass.

Food log:

• 40g ISS MXPro40 chocolate shake with a banana and 2tbsp organic peanut butter
• 1 packet of Uncle Sam’s Oatmeal and Flaxseed
• 2 cups of brown rice with pinto beans, onions, red peppers, chicken, and loads of hot sauce
• another 2 cups of brown rice with pinto beans, onions, red peppers, chicken, and loads of hot sauce
• Laura Bar Apple Pie bar / 5 sweet potato chips
• 40g ISS MXPro40 chocolate shake with a banana and 2tbsp organic peanut butter

Workout log:

• crunch machine: 3 sets of 12 reps (front abs and both sides of obliques)@30lbs
• 3 sets of 12 back extensions
• pyramid set chin-ups (start at 1 ended at
• deadlift: 12 reps@95lbs

• seated cable row: 3 sets of 10 reps @ 80lbs
• lat pull down: 3 sets of 12 reps@80lbs
• dumbbell curl: 2 sets of 12reps@25lbs