A great chest workout yesterday. Today is biceps, triceps, and abs. We are getting closer! Heading into the final week of prep. My Pro tan arrived yesterday so that we can begin applying the many layers to get that good dark tan. I have been practicing my mandatory poses, my music is being mixed for the posing round, uhaul truck rented for Cutler merchandise for the Meet the Olympians, posing trunks arrived from CJ....things seem to be falling into place. It is time to keep the pace and the focus going. Eat, sleep, train....its been my life now since end of June! Thank you to all my fans that have been following my almost daily blueprints. I hope it gave you a little insight into what I go through during these months. This final week is a busy one for me.... press conference thurs noon, meet the olympians thurs night, then compete fri and sat night, Surrender nightclub sat night, Encore beach club sunday afternoon, repack and then off to India to compete in the Sheru Classic!!

Up at 9am: no cardio...so strange to do no cardio

Diet:

meal one: 2 cups egg whites, 1/4 avocado, 1 cup oatmeal, 1 cup black coffee

meal two and three: 12 oz Eat to Grow tilapia (www.eattogrow.com, ETG) baked in oven with lemon, 1/2 cup white rice

meal four: 12 oz ETG chicken breast on foreman grille, 6 oz sweet potato

meal five: 12 oz ETG tilapia, broiled, 1/2 cup white rice, asparagus

meal six : 12 oz ETG filet mignon, veggies steamed

biceps: 4 sets, 10-12 reps

preacher curls

one arm dumbbell hammer curls

2 arm overhead cable

isolation curls

barbell curls

one arm concentration curl dumbbell

triceps: 4 sets, 10-12 reps

rope pressdown

wide grip pressdowns

close grip bench

bodyweight dips

overhead cambered bar extensions