2 Free Muscle Building Reports: www.21DayQuickMassBuilding.com Check out my progress pictures at www.MyInsaneMuscleGain.com Here’s my training and diet log for Tuesday, January 18th 2011... 1. Pull-ups — 8, 7, 6, 5 reps 2. Barbell Rows (Underhand Grip) -- 95 x 15, 115 x 12, 135 x 10 3. Deadlifts -- 135 x 12, 160 x 10, 185 x 8 4. Overhead Dumbbell Triceps extensions -- 40 x 20 reps 5. One Arm Overhead Dumbbell Triceps Extensions -- 20 x 12-20 Reps 6. Skull Crushers -- 45 pounds for 4 sets of 12 Here's my diet for the day... 9 am -- 8 ounces of skim milk, 1 scoop of Optimum Nutrition's Natural Whey Protein, 5 grams each of BCAA's and Glutamine and 7 strawberries. 12:30 pm -- Large salad with 1 tbsp. of olive oil and 2 tbsp. of red wine vinegar, 4 ounces of chicken breast. 1 orange, 1 multivitamin, 1 gram of vitamin c, 1 glucosamine and chondroitin capsule, and 1 omega 1250 fish oil pill. 3:30 pm -- 8 ounces of skim milk, 1 scoop of Optimum Nutrition's Natural Whey Protein and 1 banana. 6:00 pm -- 6 ounces of eye of round steak, 1 baked red potato, and 1 cup of broccoli. 1 multivitamin, 1 gram of vitamin c, 1 glucosamine and chondroitin capsule, and 1 omega 1250 fish oil pill. 9:00 pm - 1 scoop of Optimum Nutrition's Natural Whey Protein, 5 grams each of BCAA's and Glutamine mixed with water. 11:00 pm -- 2 whole eggs, 2 egg whites scrambled with bell peppers and onions. 1 piece of whole wheat toast with butter and 1 peach.