Only a couple of days late :)

This weeks workout/meal plan.

Meal Plan:
Unlimited fruit before 2 pm.
Unlimited veggies all day.
3 x protein
1 carbohydrate serving a day (not counting fruit/veggies, but rice cakes or the like)

Workout Plan


Day 1, 3, & 6:
1 hour run
30 minutes of abs
30 minutes of some other cardio

Day 2:
100 Pull-ups
4 x 25 Lat pull-downs (80-120lbs)
4 x 25 Seated Row (80-120lbs)
4 x 25 Renegade Rows (20-25lbs)
4 x 25 Good Mornings (45lb weight plate)
4 x 25 Military Shoulder Press (20-30lbs)
4 x 25 Frontal/Lateral Shoulder Raises (10-15lbs)

Day 4:
500 Squats
250 lunges each side
(3 x 33) x 3 Smith Calf Raises
200 Bench Jumps
200 Single leg dead-lift each side