OK....soooooooooo....I didnt want to start this morning...I was completely putting it off...stalling as much as possible...my stomach was still weak from an ugly bug over the weekend...and oats and eggs...not my first choice of breakfast...but...I got it in...and started my workout...and it felt FABULOUS...these are my favorites...when I dont want to do them...then do them any way...and they are great...this is the whole reason I love to workout...OK...

lets get to it...

Warm-up - push-ups - 10 reps each style...knees...went up and down easy...manly style...first 5 good...last 5...back to girlie...glad my son wasnt here...he makes fun of me...

Exercise Reps (weights)
Incline DB Presses 15, 12, 10, 8(8,10,12,15 ea hand)
Incline flyes 12, 10, 8 (10,12,15 ea hand)
Bentover rows 15, 12, 10, 8 (Barbell, use a reverse grip)(35,50,55,65)
Wide grip pulldowns 12, 10, 8(60,75,75)these felt MUCH weaker than I would have liked
DB overhead presses 15, 12, 10, 8 (8,10,12,15)
Side lateral raises 12, 10, 8 (8,8,10)my shoulder...YES...still sucks..

HIIT

This kinda sucked...all that water and oats and eggs sloshing around in a belly that has had little food in the previous 48 hours...was not appealing...

min 1-3 warm up (4rpm)
min 4 mod (5rpm)
3 all out intervals (6rpm)ok...not all out..but all I could handle)1 all out (7 rpm)
5 recovery intervals(4rpm)
3 min cool down

15 min total...

Food

meal 1 2 whole eggs( I always have an issue getting in the fat so I go with whole eggs)1/2 cup oats(I'll cut this to 1/4 cup in the next couple of weeks)2 sl ca. bacon

meal 2 2 sc protien shake(cofee,1%milk,1sc van pro,1 sc choc pro,vanilla extract,equal,cinnamon,...good stuff...I'll drop the milk in a week or 2)

meal 3 NYML rice broccoli...depending on how I feel...a green salad w/oil and vinegar

meal 4 tuna w/pico and olive oil

meal 5 chicken,white potatoe,rice

meal 6 either a shake before work...or a chicken breast when I get there...

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