8/16/15 Day 9 food/calorie/ diet- and weight lifting challenge

Hey there, sorry I always post a day later, but after a 12 hour shift and a workout, I’m usually too tired to try to post. My diet was the usual stuff except for some taco nachos and some chocolate covered raisins and peanuts.
My workout was bike for 20 minutes, chest and triceps. It was the first time I tried to do bench presses in about 3 weeks. I was quite disappointed. I was only able to do 60 pounds, 3 sets of 5/4/4. I’m upset because I was up to 75 pounds before vacation and my injury. And I was right, chest presses really do put some tension on the side obliques. I never noticed it so much before I strained mine.
So for all you trainers out there, what can I do to get back up to my 75 pounds without reinjuring my side strain, quickly,  LOL?

Anyway, I also did lighter weight (10#) triceps extensions 3 sets of 12, skull crushers 3 sets of 10, dips-17, chest fly’s 3 sets of 10, and could only do 15 pushups. Sad.

My food
Breakfast – 6 egg whites, 2 slices turkey bacon, and 1/2c. Light OJ.
11:00 snack – protein bar
Lunch- 1:00 tuna pouch, salad with hard boiled egg, cherry tomatoes and my same dressing, Greek yogurt
Snack 3:00- chocolate covered raisins/ peanuts about 1 cup, and 3 slices all natural chicken breast with a mozzarella cheese stick
Dinner – 5:00 blue tortilla chips with taco meat, cheese, lettuce, sour cream, and salsa
Post workout -9:30- chicken breast and whey protein shake
Grand Total -1700 Calories, Fat-63, Carbs– a whopping 110, Protein– 162

Feeling like a bit of a cheater eating that chocolate.

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