We appreciate all the birthday wishes for Scrappy!! He's become an icon! I am sticking to the one cardio session in the morning. This seems to be keeping my energy levels higher as well. Arms today. 

Up at 8am: 

Cardio: 45 minutes: 30 stairs, 15 treadmill...stepping up the intensity a bit on the cardio because I am doing only one session.

Diet:

meal one: 2 cups egg whites, 1/3 avocado, 2 packets of grits, 1 splenda, one cup coffee black

meal two and three: 12 oz Eat to Grow (www.eattogrow.com, ETG)tilapia baked with fresh lemon,  6oz sweet potato baked

meal four: 10 oz ETG ground turkey, 1/2 cup white basmati rice, 1 tsp mild salsa

meal five: 12 oz ETG tilapia on foreman, 1/2 cup white rice
meal six: 12 oz ETG filet mignon, veggies on foreman

** I have been waking up hungry in the middle of the night, so I have been drinking a Nitrotech Hardcore shake at that time 

pre workout: 

Neurocore (wwww.muscletech.com)

post workout:

AminoFX Hardcore w Nitrotech Hardcore pro series

***gotta love the SmartShake shakercup!! 3 compartments! www.smartshake.com

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