Late entry today.... was undecided whether I was going to train or take the day off. After I caught up on some rest and had a little therapy today... time to hit the gym... biceps, triceps, forearms, abs. My good friend, Todd, is in town so we will be filming a little for jaycutlerTV. I trained shoulders last night. The USA competition is this weekend. I will swing in the show at some point. My training and diet come first, so I probably will not hang for long. I will be doing some commentary work  for MD on Saturday night. 

Up at 8am, cardio bike and treadmill for 40 minutes total, prior to breakfast

Diet:

meal one: one cup eggs whites, 6 oz Eat to Grow chicken breast grilled in pan (www.eattogrow.com, ETG), 3 packets of grits, one cup black coffee

meal two: 10 oz ETG tilapia broiled, 12 oz sweet potato slices on foreman

meal three: 10 oz ETG bison burger fried in fry pan, one cup white basmati rice, mrs dash lemon pepper seasoning

meal four: 12 oz ETG ground turkey, 1 cup white rice, 1 tablespoon mild salsa

Pre workout:

Muscletechs NanoVapor sticks..just one, lol (www.muscletech.com)...

Post workout:

Muscletechs Nitrotech Hardcore Proseries vanilla....... both easily stored in my Signature Smartshake shakercup (www.smartshake.com)

meal five: 12oz ETG tilapia on foreman grille, fresh lemon, 1/2 cup white rice

meal six: 12 oz ETG filet mignon on bbq..my fav, grilled veggies

meal seven: Nitrotech Hardcore pro series vanilla

Training:

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