So cardio this morning - felt really good 45 total because of cool-dwon, elliptical, random program level 5

workout - weighted abs warmed up 5 minutes on elliptical

did - decline sit-ups with 10 pound med ball, 3 sets of 15
one set woodchoppers with 10# for 15reps decided I didn't feel it enough, switched to oblique crunches on the swiss ball, 8 pound med ball on working side's shoulder, 15 reps, decided I was rolling around too much, did some v-twists crunches on the decline bench, (probably spasmed my back, we will see) 8 poundsX15 reps.

Okay - so here we all thought, ahh, wednesday, easy day...I was pouring sweat!!!! Anyone else work hard?

did three sets of reverse curls with 8 pound med ball held between knees.

I also did 3 sets of back extension with 5 pound plate - 15, 12 and 12

Today's food:

6 am syntrax nectar, 1 scoop

cardio 45 min

7:30 1/2c oats, 1 scoop isopure, Sf syrup

10:30 shake , apple, on way to seminar

1:15 1/2c rice, 1/4c black beans, 1 NYM's meatloaf, hot sauce, handfull of peanuts

workout

4:30 shake

Dinner, i think I will have a buffalo patty and some rice, some green beans

snack is protein if up that late, went to bed early last night...

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