Well, today is my birthday!! I have been dieting through my birthday for well over 10 years now. So, instead of parties and cake...I have cardio, diet, and training, although I can certainly say that the sacrifice has paid off. I want to thank all my fans and FB fans for all the birthday wishes that I have received!!! There will be plenty of time for celebration after I will my 5th title. I finished up my vid/photo shoots yesterday with back training. I will train arms today. I will probably try to get some therapy with Dr. Mike today as well.

Cardio:

Two 45 minute sessions today: one prior to breakfast: 20 stairs/25 bike, next session after I train

Diet:

meal one: 2 cups egg whites, 1/4 avocado, 1 cup Quaker old fashioned oats, 1 splenda, 1 cup black coffee

meal two: 12 oz Eat to Grow (www.eattogrow.com, ETG) tilapia on foreman grille with mrs. dash tableblend, 1 cup white basmati rice

meal three: 12 0z ETG tilapia on foreman, fresh lemon, 1 cup white rice

*****as a side note, in previous years when I weighed the raw fish, it would lose at least 2 ounces after it is cooked....ETG tilapia does NOT...its a true testament to the quality of product that they provide!

meal four: 10 oz ETG grilled chicken breast on foreman grille, 1 teaspoon mild salsa, 10oz sweet potato

pre workout:

NanoVapor (www.muscletech.com)

post workout:

AminoFX Hardcore

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

meal six: 12 oz ETG filet mignon, veggies

*****nothing changes in my diet...even ON my birthday...counting down the days!!!

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