I hope everyone enjoyed their holiday weekend. I was able to catch some fireworks from my house...but no hamburgers or hotdogs on this diet!! Heading to the chiropractor, Dr. Jeff Fine, to get adjusted. Today is leg training day...I am ready for it!!! Up at 8am today. Cardio before breakfast...on empty stomach. 45 minutes on the stairs..moderate pace.

Training:

quads:

leg extensions, warm up 2 sets, inverted leg press, hack squats, free bar squats, lunges, finish with extensions. 10 reps for each set, one warm up set, 3 working sets...8 reps for free bar squats.

hamstrings:

lying leg curls, seated leg curls, one legged curls 10 reps, one warm up set, 3 working.

Abs: crunches, rope crunches

Diet:

meal one: 2 cups egg whites, one whole egg, one cup Quaker oatmeal, coffee 2 cups black

meal two: 10 oz Eat to grow chicken breast baked (www.eattogrow.com, ETG), one cup white basmati rice

meal three: 10 oz of ETG tilapia on foreman grille, 10 oz sweet potato, one teaspoon salsa

meal four: 10 oz of ETG chicken breast on foreman, one cup rice

pre workout: Muscletechs Neurocore

Post workout: AminoFX

meal five: 12 oz of salmon sashimi, one cup rice

meal six: 12 oz of ETG filet mignon, steamed veggies