Week 13 Day 1

Warm up
Jump Rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

Box Jumps
30" x 3 x 5

Squats
45 x 10
135 x 5
150 x 5
175 x 4
200 x 3
225 x 2
240 x 1
260 x 1
270 x 1

Pull ups
8 x 5
2 x 4

Lunges
BW x 100

Nutrition
Starting Weight (3/18/2103): 230
Ending Weight (3/25/2013): 227.8

Avg Calories/day: 2322
Macro Breakdown:
Protein: 36%
Carbs: 34%
Fat: 29%

Was a little tired heading into the gym today, but I got a decent workout in.  The box jumps always get me going, great way to warm up for squats.  Added one more pull up across the board.  Lunges were tough, but I got them all done in one set, was huffing and puffing and my legs were on fire, but they got done. 

As for my nutrition, this last week saw me lose 2.2 lbs.  I started last week a little heavy after a cheat day, so I have some ground to make up.  I still think 215 is very manageable.