I really need to get a program written down to follow at the gym. I'm pretty good at just picking out a full body workout, but I won't get the gains without a proper program to follow. I have to go to Atlanta next week, so when i return (or maybe on the flight to and from) I'll pull together a program for myself and start it when i get back.

Todays workout...ended up being back focussed + some ab work

5 min jog on tm

3 sets 10 pushups-2 sets single leg
3 sets 10 lat pd's 60/70/80lbs(8 reps on the 80)
4 sets rows: alternated 2 sets single arm BO db(20lb) and 2 sets BB(45lb) BO rows
ab work lots of crunches and oblique work varying leg position
Cable crossovers (single arm for golf swing) 12 reps 30lb/40lb/45lb
golf drill using body bar -standing oblique twist

Swim tonight

Diet still going well. The weekends are my weakness, so I'm thinking of packing my lunch like I do for work and that way I'm set.

Diet:
7:30am tex mex egg subst + veggies+cheese string
11am cottage cheese+peach
1:45 thai tuna, small ww tortilla, orange pepper, nuts and apple
4pm oatmeal + berries (work stash of protien is out)
6pm spagetti sauce and lean beef + small ww tortilla
9pm swim
10:30 skim milk + choc protien

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