Starting week two of the low-fat, high protein diet. Let's see if I can't trim down that spare tire around my gut by ten-fifteen pounds.

Today was an upper body & core day

big stretch...quads and gracilis. Damn, they were tight-tight walking over to the gym. I think I'm gonna go home tonight and roll around on a foam roller on my ***. OoooOOOoo feel so GOOD. I gots me one tight *** right now. Gotta bust that up, some.

Lunges, NO BOSU, big pushback, walk backwards.... 100 lbs on barbell across shoulders, 8 each leg

sit ups on inclined board, 25 pound plate...did 15 YEAH!

lat pulls on Roman chair: 55 lbs, 15 each side

incline DB press 8 x 70, 3 x 80 **finally** did 3 reps of 80 again

Russian twists on incline board ... 2 x 10 w 12 lb medicine ball

curls 8 x 100, 6 x 100

upright rows ... 2 x 8 x 80 and that last one *hurt* to finish it... a good kind of hurt.

bench rows ... 7 x 90 each arm, 5 x 90 each arm...lousy form, I should back off to 85 pounds and do 'em right.

seated flys ... 8 x 190 "on the stack", 7 x 190 "on the stack"


*******

Friday, big stack to push on the leg press, go for 310 lbs 8x, 8x and follow it up with 7 minutes on the rowing machine to keep the gracilis loose.