Day 7

*Ran out of ON Opti-men so now I'm using One A Day Men's.

Chest
Elliptical - 10min
Incline Dumbbell 25x15, 50x10, 55x9, 55x6
Incline Fly 10x15, 25x10, 25x10, 30x10
Bench 115x10, 115x8, 105x9
Flys 15x15, 25x10, 25x10, 25x10
Dips 6, 6, 5
Skullcrushers 20x15, 40x10, 40x8, 30x10
1 Arm Kickbacks 15x10, 15x10, 17.5x10
Abs

Cardio
Biking - 40min

Breakfast
2 large eggs
smoothie
1/2 cup oatmeal

Post-Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
ribs
1 yam

Dinner
broken rice with porkchops and shrimp

Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1 cup skim milk