Current location:	ATL
Current mood:	good
Current music:	DAMIEN ZYGOTE: CHOAS THEORY

I thought of putting up my schedule and diet so that anyone can get an idea what to do if they decide to get in some sort of routine. But for starters i just thought I would put up what I did for today being a light day which I normally rest on Sundays.

For breakfast I had 1.5 eggs with age Irish cheddar scrambled two strips of bacon " which I wish was turkey instead of pork" 2 lightly toasted multi grain slices with yogurt butter, 1 cup of chocolate almond milk with my daily vitamins.

After the GYM I had A cup of baby spinach with European Dressing and about half a cup of egg& tuna salad on top, 1 cup of chocolate almond milk and 1 banana.

CARDIO: 14 min. on tread mill @ 4.5 miles an HR. keeping heart @ 149 BPM. 3 min. warm up walk then start jogging, @ 7 min. mark sprint high on toes, 8 min. mark back to walk, 9 min. mark jog again, 13 min. mark high on toes, 14 min. mark walk till cool down for 3 min. which adds a total of 17 but the machine slows down after your set time adding that extra 3 min. My total burn was 218 for my age of 34 @ 220 lbs. and 1.2 miles.

Then to Midsection: side rotation working the sides L 25x @ 120 lbs. R the same. Back to L 25x @ 130 lbs. then R the same.

Back Extensions working the butt across the lower back to mid spine: 25x @ 225lbs, 25x @ 270lbs, Then 10x @ 300lbs.

Lower spine Extensions: Working primarily on lower spine muscles which give better spine support and that nice canyon up the center of back! 6 sets of 10 each starting @ 50lbs increasing up to 100 lbs on last ten.

Ab crunch machine: 50x @ 110 lbs., 25x @ 120 lbs., 25x @ 130lbs.

Seated cable butterfly pulley: " ideal for fight strength and form in punches" I use these as if i am in a defense poster with a handle in each hand , chin tucked and fists up in guard on each side of face. Starting @ 50 lbs. L then R 10 each hand. 6 sets of 10 each increasing 10 lbs.each set ending set @ 100 lbs.

Preacher curl: A Bicep staple: 4 sets of 10 starting @ 50 lbs. and ending @ 80 lbs.

Seated, leg extended calve extensions: 10 @ 225lbs. and 10 @ 270lbs.