I just found out that today is my 20th high school reunion, back home in Massachusetts.....wow, that means that I have been in this sport for just as long!!! Where did all that time go??!! I have been training, dieting, guest posing, Protanning,traveling, and packing on the muscle for  long time...and it just keeps on going!! Thank you all for your support. My fans have truly inspired me and have kept pushing me throughout the years. I have met so many great people. So lets keep it going........

I apologize for the missed blueprint yesterday. I ended up training late the night before, and slept in, then my day got crazy. I trained delts yesterday. Here's my training exercises for yesterday:

Shoulders

4 sets, 10-12 reps each

seated side laterals

dumbbell shoulder press

front barbell raises standing

Icarian side raise standing machine

rear delt fly machine

Reverse cable flyes

Traps: dumbbell shrug, upright raises barbell

Schiek equipment used: basic padded lifting straps, leather Jay Cutler series weight belt (www.schiek.com)

Up this am at 8: cardio on empty 45 hard intense stairs...no better way to bring in the glutes and hamstrings...stairs, stairs...

Diet: 

meal one: 8 oz Eat to Grow bison burger ( I am a huge fan of buffalo meat)(www.eattogrow.com, ETG), 1/2 cup egg white, 1/4 cup cream of rice, one splenda, 2 cups black coffee

meal two: 10 oz ETG ground turkey, 3 oz pasta (soon NO more pasta), one teaspoon olive oil, dash minced garlic, basil

meal three: 10 oz ETG tilapia broiled with lemon(and yes, I am sick of fish  already, 10 weeks to go still.....), one cup white basmati rice

meal four: 12 oz ETG chicken breast, one tablespoon of original guys bbq sauce (been a blessing to get this bbq sauce..sugar free! www.guybbq.com), 10 oz sweet potato slices on foreman

meal five: 10 oz of ETG salmon, 1/2 cup white rice, broccoli

meal six: 12 oz ETG filet mignon (trust me, it doesnt shrink when I cook it, NO fat on this filet!!)

Training:

Back 

4 set each:

pull ups

pulldowns wide to the front

bent bar rows

T bar rows

1 arm dumbbell rows

seated cable row

20 stationary bike after training