This week's focus is isolation moves first.

Chest and abs:

warm-up elliptical, 4 sets push-ups

Incline db flyes 35'sX10, 35'sX10, 40'sX8
Pec dec flye 90X10, 100X8, 100X8
Incline db press 45'sX10, 50'sX8, 50'sX8
decline smith bench press 100X10, 105X8, 105X8
incline reverse crunches 15, 8X15, 8X15
rope cable crunches 60X15, 60X15, 60X15 still not sure I am doing these right...

cardio postworkout 30 minutes gluteal climb on treadmill.

PM cardio 45 minutes recumbent bike

Food - I decided to try the cut diet, I felt like I was eating every minute of the day and I am extremely full...I may go to the next calorie level down.

6am
1 egg, 6 whites, 2 oz chicken
1c spinach
12 almonds

9am
2 scoops whey
scant 1/4c walnuts
8 oz asparagus (don't try this at home, that is just too much asparagus)

Pre/during workout 1 1/2 scoops whey, BCAA's, glutamine, creatine, b6, nitrix

PWO 1 scoops whey, creatine

2pm
1 can tuna
1c salad greens, 1/2c broccoli
Walden Farms dressing
2 tbsp natty peanut butter

5pm
6 oz sirloin
1c cauliflower
18 almonds

8pm
2 scoops whey
12 almonds
1/2 ruby red grapefruit
1c broccoli, Walden farms dip

So stuffed!

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