[tnfirefighter]

Great Day to be alive. Felt good in the gym, dog tired now though, Fell off the wagon on the diet sat and sun night pizza and wings had friends over watched UFC fights and the Allstar Game, But today I got back on track.

1) 1/2 cup oats, protein shake
2) protein shake , 1 apple
3) 6oz turkey on 12 grain bread, 4 ozs baby carrots
4) PWO shake, kashi cerial, 1/2 cup 2 % milk
5) grilled chicken breast, 2 cups salad, 1 cup grean beans 2 tblsp ff ranch
6) 2oz ff cheese

Workout
Chest

DB bench 4 x 10 55, 65, 75, 85
DB incline bench 4 x 10 55, 65, 75, 85
DB decline bench 4 x 10 65, 75, 85, 90
Pec Deck 3 x 10 80, 90, 100
cable crossover 3x 10 60, 70 80

Cardio

30 mins 7.0 incline 3.6 mph

[tnfirefighter]

Finally after feeling like I was run over by a truck I got back on track with the diet and work out today

Diet

1)1/2 cup oats 1 protein shake
2) 1 banana, ff cheese
3) tuna salad, 16 ff wheat thins, 3 oz carrots
4) chicken breast
5) PWO shake, 1 cup kashi cerial 1/2 cup skim milk
6) 4 oz turkey 2 cup salad 2 tblsp ff ranch dressing
7) 1/2 cup ff cc

Chest

DB flat bench 4 x 8 60, 70, 75, 80
DB incline 4 x 10 60, 70, 75, 80
BB decline 4 x 10 135, 205, 225, 275 4 times
cable crossovers 4 x 10
abs 4 x 25

Ran 2 miles on track

[tnfirefighter]

Ive been on the road alot lately and havent kept up with my log, Ive kept close watch on the diet, but Ive fell off the wagon on the training hopefully this week I will get back on track