As of April 1, 2008 I will begin training for the Mid-Atlantic Classic held June 9. I will take you through my daily routine and will post pictures of my progress along the way. My starting weights is 176 lbs. and I am currently at 14% body fat.

3-31-08: Shoulders and Triceps, yoga, no cardio

Military Press: 4-5 sets X 3-10 reps

Dumbbell military press: 3 sets of 5-8 reps

Rear delt cable crossovers: 3 sets of 8-10 reps

Hammer machine press: 3 sets of 8 reps

Skull crushers: 3 sets of 8 reps

Tricep kick backs: 3 sets of 8 reps

4-1-08: Legs, yoga and 20 minutes of cardio

Superset #1

Leg press: 3 sets of 8 reps

Hack squats: 3 sets of 8 reps

Superset #2

Hamstring curls: 3 sets of 8 reps

Seated calf raises: 3 sets of 15-20 reps

calf raises on leg press machine: 3 sets of 15 reps

Hammer calf raise machine: 3 sets of 15 reps

4-2-08: Chest and Biceps, namaste yoga, 20 minutes of cardio

Off the floor bench press: 7 sets 10-6 reps

Incline dumbbell press: 3 sets of 8 reps

dips: 3 sets to failure

straight bar bicep curls: 4 sets of 4-8 reps

Superset #1

incline bicep curls and cable concenration curls: 3 sets of 8 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-3-08: No lifting, power yoga, 20 minutes of cardio

4-4-08: Back, 20 minutes of cardio

Front chin-ups: 4 sets of 8 reps

Dumbbell rows: 4 sets of 8 reps

Front cable pull downs: 4 sets of 8 reps

Standing row: 4 sets of 8 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-5-08: power yoga and 30 minutes of cardio

4-6-08:Off Day

4-7-08: Shoulders and triceps, power yoga and 30 minutes of cardio

Military Press: 4-5 sets X 3-10 reps

Dumbbell military press: Once every three weeks I will do a version of this that leaves my shoulders numb. I start with 55lbs and make my way down in 5lb increments until I reach 30lbs. I do each set to failure with no rest between sets.

Middle delt dumbbell flys: 3 sets of 8-10 reps

Skull crushers: 3 sets of 8 reps

Rope pull downs: 3 sets going to failure on each set

4-8-08: Legs, power yoga and 30 minutes of cardio

Superset #1

Leg press: 4 sets of 8 reps

Hack squats: 4 sets of 8 reps

Superset #2

Hamstring curls: 3 sets of 8 reps

Seated calf raises: 3 sets of 15-20 reps

Standing calf raises: 3 sets of 15 reps

Hammer calf raise machine: 3 sets of 15 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-9-08: Chest and Biceps, namaste yoga, no cardio

The combination of chest and biceps makes for a tough morning. Earl and I start this morning with incline presses. I end up doing a total of 6 sets. The intent is to go as heavy as possible. I end up at 225 for 2 reps. My last set is a rep set at 185 for 5 reps. We then move immediately to flat bench dumbbell presses. We do a total of 3 sets of anywhere from 5-8 reps. Again the objective is to go as heavy as possible. I end up at 90lbs for 5 strong reps. Our last chest exercise is dips. We do three sets and each set to failure (anywhere between 15-20 reps).

We are going to start biceps with a supset sequence Earl and I have never done. We take a standard 45 lb. barbell and put 10lbs. on each side. We do 10 reps with a close grip, 10 more with a wider grip and then the last 10 with an even wider grip. Their is no rest between the reps. We do a total of 3 sets of this insanity. We then move to isolation curls. I grab 30lbs. and do each set to failure (15-17 reps). The last 4-5 reps are sloppy on form but the burn is intense. We do three sets of these. The last arm exercise is cable curls. I do 8 reps of 110-70 with no rest between sets.

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

I am physically and mentally exhausted.

4-10-08: No Lifting, 30 minutes of cardio and power yoga

4-11-08: Back, 30 minutes of cardio and power yoga

Deadlifts off the box: 5 sets and he last two sets are at 315lbs.

Front pull-ups (body weight only): 4 sets

Hammer Row: 4 sets

Front pull downs: 4 sets with the last one at 220lbs.

Close grip rows: 4 sets with the last one at 260lbs.

4-12-08: 40 minutes of cardio and namaste yoga

4-13-08: Off Day

Before we get started this week I want to provide a progress report. I currently weigh 173 lbs. and am down to 11% body fat. I am two weeks into my contest prep and the diet and extra cardio are starting to have an effect. I absolutely hate doing cardio but it is necessary for cutting out the extra body fat. I have provided some updated pictures below.

4-14-08: Shoulders and Triceps, 30 minutes of cardio

Front Military Press: 5 sets 5-8 reps

Dumbbell Shoulder Press: 3 sets of 5-8 reps, last set at 80lbs.

Superset #1

Hammer front press with shrugs: 3 sets of 8 reps

Single arm tricep kick backs: 3 sets of 8 reps

Tricep push downs: 3 sets of 8 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-15-08: Legs, namaste yoga, 30 minutes of cardio

Leg Press: 4 sets of 8 reps

Hack Squat: 4 sets of 8 reps

Hamstring curls: 3 sets of 8 reps

Seated calf raises: 3 sets of 15-20 reps

Standing calf raises: 3 sets of 15 reps

Hammer calf raise machine: 3 sets of 15 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-16-08: Chest and Biceps, 40 minutes of cardio

Bench press: a total of 6 sets, 3-12 reps, pyramid style

Incline bench press: 3 sets, go heavy for 5-8 reps, my last one here is at 90lbs.

Superset #1

Peck deck with dips: both to failure

Biceps start with the dumbbell routine from hell. You do a total of 6 sets. The first weight you grab and do 10 reps of alternating or simultaneous bicep curls. You go down 5lbs. and do 12 reps, go down another 5lbs. and do 14 reps, and do this until on your last set you do 20 reps. The biclippers are screaming by now.

This is followed by a set of 21’s (I almost blacked out at this point)

Superset #1

Concentration cable curls and Hammer preacher curls. You do 3 sets of 8-10 reps. On the last set of preacher curls you flex and relax your bicep 30 times at the peak movement.

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-17-08: No lifting, 20 minutes of cardio

4-18-08: Back, namaste yoga and 30 minutes of cardio

It is time for some deadlifts. This week Earl and I are going off the rack. We do a total of 5 sets with a rep count between 2-5. The last set is at 365. You can view Earl completing his set at 315 via the video below.

Behind the neck pull-ups: 3 sets of 8

Hammer pulls: 4 sets of 8 reps (go heavy or go home). You can catch Earl below on the Hammer Lat machine

Cable pull downs (behind the neck): 4 sets of 8 reps (go heavy or go home)

Cable isolation pulls: 4 sets of 8 reps. This is different than the previous exercise in that you are standing and using less weight with a real concentration on the final 1/3 of the movement.

4-19-08: No Lifting, 40 minutes of cardio

4-20-08: Off

4-21-08: Shoulders and Triceps, 20 minutes of cardio

Military Press: 5 sets 5-8 reps

Dumbbell Shoulder Press: 3 sets of 5-8 reps, last set at 80lbs.

Superset #1

Cable cross-over pulls: 3 sets of 8 reps

Reverse dumbbell shrugs: 3 sets of 8 reps

Skull crushers: 3 sets of 8 reps with heavy weight

Cable pull downs: 3 sets of 8 reps again at a weight where you may have to cheat at numbers 7 and 8.

4-22-08: Legs, power yoga and 20 minutes of cardio

I injured my right knee about 4 months ago so squatting has been out of my rotation for at least that long. I hate this by the way because I do believe you will never reach your true potential with doing squats. That being said I have started to incorporate squats (albeit light weight) into the rotation again.

Squats: 3 sets of 10 reps

Leg press: 5 sets of 8 reps as heavy as you can go

Hack squats: 3 sets of 8 reps

Superset #1

Hamstring curls: 3 sets of 8 reps

Seated calf raises: 3 sets of 15-20 reps

Standing calf raises: 3 sets of 15 reps

Hammer calf raise machine: 3 sets of 15 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-23-08: Chest and arms, no yoga and no cardio

Our arm and chest routine over the past several weeks has left me bruised and battered. On arms there has been a shift to a lot of supersets accompanied with high reps. Earl and I will take a break from that this week and go heavy with few reps. Before we get to that it is time for chest. We have also been going heavy on chest over the past several weeks. Today we will shoot for higher reps and lighter weight.

Incline barbell press: Total of 5 sets. The first 3 were performed at 10 reps, set #4 for 8 reps and the last set at 185lbs for only 5 reps.

flat bench dumbbell: 3 sets of 10 reps with the exception of the last set for only 8 reps

Superset #1

Dips with chest pullovers: 3 sets of each with dips to failure and 15 reps on the pullovers

Biclippers started with standard barbell curls: 5 sets of 5 reps with the exception of the 5th set at 135lbs. for only 3 reps.

Preacher curls with a curved barbell: 3 sets of 10 reps

Superset # 1

Incline hammer curls: 3 sets of 8 reps

Alternating standing dumbbell curls: 3 sets of 5-8 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

I AM DONE BABY!

4-24-08: No lifting, 40 minutes of cardio

4-25-08: Back, namaste yoga and 30 minutes of cardio

Deadlifts off the floor: 6 sets of 5-3 reps. The last set was at 365lbs. for only 1 rep.

Front pull-ups: 3 sets of 8 reps

Bent over row with a standard barbell: 4 sets of 6-8 reps.

Front cable pull downs: 4 sets of 8 reps

Cable rows with straight bar attachment: 4 sets of 6-8 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-26-08: No lifting, namaste yoga and 30 minutes of cardio

4-27-08: Off Day

4-28-08: Shoulders and Triceps, namaste yoga and 40 minutes of cardio

My buddy Earl did not make it in this morning so I had to fly solo. My main focus on shoulders this morning will be my second exercise, dumbbell military presses. These will be done in superset fashion and always take a lot out of me. I only do this exercise about once every month.

Barbell Military press: 4 sets of 5-8 reps

Superset #1

Dumbbell military press: start with 55lbs and work your way down to 30lbs in 5lb increments. My first set is 15 reps, the next two come in at 12 reps, the next two at 10 reps and my last one at 20 reps

Superset #2

Front dumbbell straight arm raises: 3 sets of 8 reps

Reverse barbell shrugs: 3 sets of 8 reps

I only do two exercises for triceps.

dumbell lying kickbacks: go as heavy as you can on the weight 3 sets of 8 reps

Cable push downs: Heavy weight 3 sets of 8 reps

4-29-08: Legs, power yoga, 30 minutes of cardio

Squats: I only did 3 sets and did not go that heavy because of my knee. I did 10 reps per set.

Leg Press: 5 sets of 8 reps

Hack Squats: 3 sets of 8 reps

Superset #1

Leg curls: 3 sets of 8 reps

Standing leg curls: 3 sets of 8 reps

Seated calf raises: 3 sets of 15-20 reps

Standing calf raises: 3 sets of 15 reps

Hammer calf raise machine: 3 sets of 15 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

4-30-08: Chest, Biceps, 30 minutes of boxing

Decline bench: The first two were at 15 reps. The last three were from 5-8 reps going as heavy as possible

Incline dumbbell press: 3 sets of 5-8 reps. The last set was at 95lbs.

Superset #1

Dips: 3 sets to failure

Peck deck: 3 sets of 10 reps

Biceps started with cable curls going from heavy to light increasing the reps and weight with no rest between sets. We started at 10 and ended at 20 reps.

21’s: 1 set

Superset #1

Isolation cable curls: 3 sets of 8 reps

Isolation preacher curls with dumbbells: 3 sets of 8 reps

Abs: Three or four exercises, 3 sets each for 15-20 reps per exercise

May 1, 2008 No lifting, namaste yoga, 25 minutes of cardio

I thought this would be good time to give provide an update on how things are progressing. I am down to 169lbs. and still about 9% body fat. I am on a fairly strict diet that allows me one cheat meal on Saturday evening. I have attached a picture below.

5-2-08: Back, namaste yoga and 25 minutes of cardio

This week Earl and I do not have deadlifts in the rotation. We go 3 weeks on one week off. When we have and off week on deadlifts we increase the pull-ups from 3 to 4 sets. We will start there.

Reverse pull-ups: 4 sets of 8 reps

Hammer Front Iso Lat pulls: 4 sets of 8 reps as heavy as possible. My last set was at 270lbs.

Behind the back pull downs: 4 sets of 8 reps

Standard grip front pull downs: 4 sets of 8 reps

Abs: My abdominal workout consisted of a rotation of hanging leg lifts, roman chair and lying leg lifts with crunches between each set. 20-25 reps per exercise. We then did incline sit-ups with a 4lb. medicine ball. The first set for a 27 count and the next set for a count of 37.

THE WEEKEND IS HERE BABY!

5-3-08: No lifting, power yoga and 30 minutes of cardio and boxing

5-4-08: Off Day

5-5-08: Shoulders and Triceps, namaste yoga, 30 minutes of cardio

Since I utilize so much shoulder and tricep on my chest days I am trying to reduce the sets and reps for both shoulders and triceps.

Standard barbell military press: 5 sets of 5-8 reps

Side lateral raises: 3 sets of 8 reps

Dumbbell military press: 3 sets of 6-8 reps

I only did one exercise this morning for triceps

Skull crushers: 3 sets of 8 reps at very heavy weight

Abdominal work: rotation of hangers, roman chair and incline superset with crunches. 20 reps on each and then move to the machine crunches for 2 sets of 30 reps

5-6-08:Legs, no yoga or cardio

I am only doing legs this morning. I am scheduled to play some golf later today so I know I will be walking 18.

Leg Press: 5 sets of 8 reps. My last set was at 705lbs.

Superset

The exercises are performed one after another with the emphasis on completing the rotation 3 times in 15 minutes.

Leg Curls

Standing Leg Curls

Hammer calf raises, sitting calf raises and BW calf raises

5-7-08, Chest and Biceps, power yoga and 30 minutes of cardio/boxing

Flat bench press: We will start with a wide grip and work our way in to a very narrow grip as we move up in weight. Total of 6 sets with the next to the last at 225lbs. and the last set for 5 reps at 185lbs.

Hammer Incline Bench: 3 sets of 8 reps

Superset

Dips to failure and pullovers (15 reps), 3 sets of each

On biceps we will start our with an exercise we did about a month ago. You grab a standard 45lb. barbell and put 10lbs. on each side. You start with a very wide grip for 10, narrow the grip a little and do 10 more and then a fairly narrow grip for another 10. You do 3 sets of this exercise. This hits every part of the bicep.

Superset

Flat bench isolation “bombers” with hammer curls, 3 sets of 10 reps

Finish with a set of 21’s

Abs: We are going to do something today my friend “Splash” enjoys doing. One person lays on a matted surface, raises his arms over his head and grabs something stationary (since there are three of us we grab one of our partners ankles). Keeping your knees straight you raise your legs straight up. The other person pushes your ankles down as hard as possible. You objective is to not let your feet hit the ground and get that back up to ready position as fast as possible. We do 4 sets of 25 reps

5-8-08, No lifting, no cardio, 30 minutes of yogic arts

5-9-08, Back, power yoga and 30 minutes of cardio

Deadlifts off the box: 5 sets of 3-6 reps with the last set at 315 for 1 rep

Front chin-ups: 3 sets of 8 reps

Superset

Dumbbell rows and Hammer machine seated rows: 3 sets of each for 8 reps

Front cable pull downs: 4 sets of 8 reps the last set at 220lbs.

Straight arm cable pull downs: 4 sets of 8 reps. The important thing on this exercise is to keep the arms straight and allow the bar to go no higher than eye level at the top of the exercise.

5-10-08, No Lifting, ashtanga yoga and 30 minutes of cardio

5-11-08: Day Off, Happy Mother’s Day

For the week of 5-12-08: I am traveling this week so I will not be making daily entries. I will see you again on 5-19-08

5-19-08: Shoulders and Triceps, namaste yoga and 25 minutes of cardio

Military Press: 5 sets of 6-8 reps

Bent over reverse cable crossovers: 4 sets of 8 reps

Superset #1

Reverse barbell shrugs and dumbbell military press: 3 sets of 8 reps each

Tricep kick backs: 3 sets of 8 reps

Cable push downs: 3 sets of 8 reps

Abs: crunches, romans and hangers, 3 sets of 20 reps

5-20-08: Legs, power yoga and 25 minutes of cardio

Superset #1

Leg Press and Hack Squats: 4 sets of 8 reps each

Superset #2

Hamstring curls: 3 sets of 8 reps

seated and standing calves: 3 sets of 20 reps

Abs: weighted cable crunches with Hammer machine, 4 sets of 25 reps

5-21-08: Chest and Bicep, yogic arts and 25 minutes of cardio

Incline barbell bench: 5 sets in pyramid style, 10, 8, 5, 3, 1 reps

Hammer Press: same pattern as above

Superset #1

Dips with flat bench dumbbell: 3 sets of 10 reps on the bench and to failure on the dips

Biceps started with the row from hell: start at 45lb dumbbells and 10 reps you will move in 2 reps increments to 20 reps and with each rep change you go down in 5lb. increments. I could not fell my forearms after completing this exercise

21’s with standard barbell

Superset #1

Cable isolation curls with incline dumbbell isolation curls: 3 sets of 8 reps or until the point of just dropping the weight because yours biclippers are spent.

I hope I can work in a nap today

5-22-08: No Lifting, no yoga, 30 minutes of cardio

5-23-08: Back, namaste yoga, 30 minutes of cardio and boxing

Deadlifts: Today we are going off the rack. 5 sets, my last set was at 385 for 1 rep

Superset #1

Hammer close grip lat pulls and wide grip machine lat pulls, 3 sets of 8 reps

Wide grip behind the neck pull downs: 4 sets of 8 reps

Cable rows: 4 sets of 8 reps

5-24-08: No lifting, 40 minutes of cardio, power yoga

5-25-08: Off Day

I thought this may be good time for an update on my progress. I am 3 weeks away from my contest date. My weight is now 167 lbs. I am down 10lbs. from my starting point and down 2lbs. since my last update on 5-2. My body fat % is down to 8%. I need to be 5% for the contest. I have posted some pictures below.

5-26-08: Shoulders and Triceps, no yoga, no cardio

Barbell military press: 5 sets of 5-8 reps

Barbell military press (fronts): 2 sets of 8 at maximum weight

Front delt lateral raises: 3 sets of 8 reps

Superset #1

Dumbbell military press and shoulder shrugs: 3 sets of 8 reps

Skull crushers: 3 sets of 8 reps (max weight)

Straight bar push downs: 3 sets of 8 reps (max weight)

Abs: roman, hangers, weighted and incline: 20 reps of each for 3 sets

5-27-08: Legs, yogic arts, 35 minutes of cardio

Leg Press: 5 sets of 8 reps

Superset #1

Standing leg curls and lying leg curls: 3 sets of 8 reps

Calfs: seated, standing and leg press: 3 sets of 20 reps

5-28-08: Chest and Biceps, namaste yoga and 25 minutes of cardio

Floor presses: 6 sets of 5-15 reps

Hammer machine close grip presses: 3 sets of 8 reps

Superset #1

Peck deck and dips: 10-15 reps for 3 sets

For biceps we are going to go heavy and concentrate on reps. The last few weeks have been light with an emphasis on supersets.

Barbell curls: 5 sets with the last set being at maximum weight for 3-5 reps

Standing dumbbell curls: 4 sets with the last being at 65lbs for 5 reps

Superset #1

Half barbell curls with cables: We concentrate on the top half of the curl movement on the barbell, 3 sets for 10 reps

Abs: romans, hangers, incline with weighted ball and machine crunches, 20 reps for 3 sets

5-29-08: Off

5-30-08: Back, power yoga and 35 minutes of cardio

Deadlifts off the rack: 5 sets of 2-8 reps. My last set was at 365lbs. for only one rep

Superset #1

Dumbbell bent over rows and Hammer machine close grip lat pulls: 3 sets of 8 reps

Front cable pulls: 4 sets of 8 reps

Straight arm cable lat pulls: 4 sets of 8 reps

5-31-08: No lifting, 25 minutes of cardio

6-1-08: Day off

6-2-08: Shoulder and Triceps, 35 minutes of cardio, namaste yoga

Standard barbell military press: 4 sets of 5-8 reps

Dumbbell military press: I always hate this exercise but here you go. I start with 55lbs. and end at 30lbs. I move down in 5lb increments in this superset exercise. This is extremely painful to the delts.

Bent over cable crossovers: 3 sets of 8 reps

Tricep kickbacks: 3 sets of 8 reps going for max weight

Cable pushdowns: 3 sets of 8 reps going for max weight

Abs: rotation consist of hangers, roman, decline and weighted, 20 reps for 3 rotations

6-3-08: Legs, hatha yoga and 25 minutes of cardio

Leg Press: 6 sets of 8 reps

Hack Squats: 3 sets of 8 reps

Circuit: Leg curls, standing calf raises, sitting calf raises and angle calf raises: 3 complete circuits, 8 reps on quads and 20-25 reps on calf work

Abs: weighted crunches

6-4-08: Chest, Biceps, power yoga and 25 minutes of cardio

Incline bench press: pyramid from 135 lbs. to 225lbs. The first two sets are at 10 reps, set number three 4 reps, set 4 2 reps and set 5 2 reps. I then do a warm down set at 185lbs. for 6 reps

Flat bench dumbbell presses: 3 sets of 8 reps with the last set being at your maximum weight

Superset #1

Dips and pullovers: 3 sets of 15 reps

Biceps started with dumbbell curls: We started with a pyramid on the reps going from 10-12-14-16 and dropping 5lbs. with each set.

21’s

Superset #1

Isolation cable curls with Hammer machine curls: 3 sets of 8 reps

55’s: We did this with a standard barbell and 5lbs. on each side. There was no rest between sets

6-5-08: Off Day

6-6-08: Back, urban yoga and 25 minutes of cardio

Behind the neck pull ups: 4 sets of 8

Hammer (Splash) machine lat pulls: 4 sets of 8 reps at maximum weight

Cable pull downs: 4 sets of 8 reps

Cable wide grip rows: 4 sets of 8 reps

Abs: circuit including weighted hangers, crunches, roman, decline leg raises, ball with incline and crunch machine, 15-20 reps each for 3 circuits

6-7-08: No lifting, power yoga, no cardio

6-8-08: Day Off

6-9-08: Shoulder and Triceps, namaste yoga and 25 minutes of cardio

Military press: 3 sets of 8 reps for warm up

Dumbbell military press: 4 sets of 5-8 reps with maximum weight

Superset #1

Hammer machine military press: 3 sets of 8 reps

Reverse grip shoulder shrugs: 3 sets of 10 reps

Skull crushers: max weight, 3 sets of 8 reps

Close grip bench press: max weight, 4 sets of 5-8 reps

6-10-08: Legs, power yoga, 25 minutes of cardio

Leg Press: 6 sets of 8 reps, pyramid to max weight

Hack Squats: 3 sets of 8 reps

Superset #1

Lying leg curls: 3 sets of 8 reps

Standing leg curls: 3 sets of 8 reps

Calves: standing, sitting and incline, 3 circuits 20-25 reps each

Abs: Machine side obliques and weighted crunches

6-11-06: Chest, Biceps, 35 minutes of cardio and zen yoga

Flat bench dumbbell press: 4 sets of 8 reps, pyramid to max weight

Close grip Hammer machine press: 3 sets of 8 reps, pyramid to max weight

Superset #1

Dips: 3 sets to failure

Peck deck: 3 sets of 15 reps

21’s: 3 sets

Dumbbell curls: 4 sets pyramid up in 5lb. increments

55’s with curved curl bar

Reverse grip pull ups: 3 sets of 10 reps

6-12-06: Off Day

6-13-06: Back, 30 minutes of cardio and namaste yoga

Box dead lifts: 6 sets, last set at 315lbs.

Front grip pull ups: 3 sets of 8 reps

Dumbbell rows: 4 sets of 8 reps

Front cable pull downs: 4 sets of 8 reps

Straight arm cable pull downs: 4 sets of 8 reps

6-14-06: power yoga and 35 minutes of cardio

6-15-06: Off

6-16-06: Shoulders, Triceps, urban yoga and 55 minutes of cardio

Military press: 4 sets of 5-8 reps

Front military press: 3 sets of 8 reps

Cable crossover rear delt: 3 sets of 8 reps

Tricep kickbacks: 3 sets of 8 reps

Tricep extensions: 3 sets of 8 reps

Abs: hangers, romans and crunches, 20-25 reps for 3 sets each

6-17-06: My final entry

I am down to 161lbs. and 6% body fat

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