Alright - not that i have been that off-track - but I am stellar again and that is good! I had cut back my cardi because i seemed to have flared up my Plantar fasciitis with the jump rope stuff, but I have recovered and am swinging away again... My lift last week were good, all isolation work last week, this week the scheme is big movements forst - so compounds followed by isolation. my trainer and I agreed that a four day split just isn't as effective for me as a five day split, so i split out the arms again.

here is Monday:

AM Cardio - 25 minutes total HIIT level 5/level 10/12

Chest, Abs :
warm-up 4 minutes elliptical, 3 sets push-ups
rest 2 min between sets
Bench press
135X10, 140X8, 140X8
Incline db press 50X8, 45X10, 45X9 these were tough today, go figure
Incline db flye 35x10, 35x10
cable decline crossover 30X10, 30X10
superset abs: 3 sets
Reverse curls with med ball 10lbsX15
crunches with med ball 10lbsx20

PM cardio - rode the bike 45 minutes :)

Food:

All good, high carb day (my favorite, a baked potato, yay!)

7:00
1/2 scoop whey, coffee Nitric and syntrax fyre
(cardio)

8:00
1/2c oatmeal
2 scoops whey
1/2 tbsp Udo's, 1/2 Tbsp smart balance lite
coffee
multi-vit, HMB, flexamin

10:00
6 oz chicken
1/2c brown rice

1:00
PWO shake
creatine, glutamine

3:15
5 oz chicken
1/2c rice
flexamin, HMB
yellow cross

6:00
6 oz baked potato (I Love you, potato) smart balance lite
green salad, cucmber
drizzle green goddess dressing
8 oz orange roughy, baked

(cardio)

9:15
2 eggs,
4 whites
1 tbsp Pb
1/4c oats
HMB, Nitric

before bed ZMA

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