Goals for today.....therapy with Dr. Mike at AMT.....eat, eat, eat, and then off to kill arms!!!!  

Cardio: before breakfast, 40 minutes, empty stomach....sweat a lot this am. Its been humid here in Vegas....humidity + heat of 100 degrees is awful!!

Diet:

meal one: 1/2 cup egg whites, 8 oz Eat to Grow bison (buffalo) patty, I use PAM in a fry pan and fry up the buffalo, use mrs. dash original seasonings...no hormones or preservatives (www.eattogrow.com, ETG), 1/4 (dry) cream of rice, 2 cups coffee black

meal two: 10 oz ETG tilapia on foreman, lemon, 1 cup white basmati rice, one teaspoon mild salsa

meal three: 10 oz of ETG chicken breast on grille, 2 tablespoons of guys original bbq sauce (www.guysbbq.com, sugar/gluten free), 10oz of red potato baked

meal four: 10 oz of ETG ground turkey, one cup white basmati rice, one tablespoon salsa mild

Pre workout: Muscletechs Neurocore (www.muscletech.com)

Post workout: Nitro-Amino FX (easier for me to shake up and use, rather than swallowing those huge amino tablets)

                      Nitro-tech Hardcore Pro-series, vanilla

***its great to have the Smartshake shaker cup, I have the 3 compartments for all my pre and post workouts, without having to carry the jugs in my bag like I used to in the past....(www.smartshake.com)

meal five: 10oz of salmon sashimi (maybe one day, I will be able to eat salmon cooked...just don't like it!!) , 1/2 cup of white rice

meal six: 12 oz of ETG filet mignon (super lean, HAND trimmed, and comes shrink wrapped!), steamed veggies

TRAINING:

Biceps, Triceps, Abs, Calfs:

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

abs: 4 sets each, 20 reps 

crunches

leg raise

sit ups

calfs: seated, 6 sets

*** For all my workouts, I use some form of sports accessories made by Schiek Sports (www.schiek.com). I have been using their products, almost since the beginning of my career. For almost every workout, I use the basic padded lifting straps, wrist supports, leather lifting belt (my own Jay Cutler series belt), the knee wraps are a must with all my leg training. I feel that everyone needs to use weight equipment for the support and more importantly, safety!!