Month of September
Weight- (9/1-209...9/4-205…9/7-218...9/30-215, the fluctuations are from gorging myself with food(carbs and water after the L.V. Show, but you can see how quickly it comes back down).

 6:30 a.m.- 30 total minutes on the recumbent bike (5 min.) and or elliptical    machine (20 min), and 5-8 min. on Treadmill (walking to running back to walking    (cool down)), 8/26-9/3-40 minutes, added another five of running and sprinting    on treadmill.
7:00 a.m.- 1 cup oatmeal (1/2 cup last three weeks, same for water), 1 cup water,    1 scoop of vanilla MaxMuscle MaxPro Protein, 4oz ff milk, 1 tablespoon of flaxseed    oil, 1 vanadyl sulfate, 1 tablespoon of L-Carnitine mixed with 4oz of cranberry    juice (1-3 weeks only). 1 multi-vitamin pack from Costco, 1 pyruvate pill ,    2 max lean w/o ephredrine, 1/2 grapefruit.
10:00-10:30a.m.- mid-morning snack soynuts (1 1/2 scoops)
12:00pm- 1 can of tuna, 2 rice cakes , 1 scoop of MaxPro Protein with water,    2 fish oil pills (Costco), 1 vandyl sulfate
3:00p.m.-Lifting days (protein bar, Carb solutions low carb bars 2-3 carbs total),    2 maxlean pills w/o ephredrine
   Non-lifting days rice cake with soynut butter
5:00p.m.-Lifting days - Post-Workout (2-3 scoops of MaxPro with non-fat milk,    
   5grams of MaxMuscle creatine, 1 scoop of Triple Fusion (10g creatine, 10g Glycine,    10g Glutamine)
6:00-7:00p.m-Dinner- Can be a variety of things, also, you can mix and match    as long as you have one protein, one carb, one fruit, and one vegetable. 
   Following are some examples:
   1. 2 chicken breasts, 1 cup of rice, serving of fruit and veggies
   2. 2 low-fat fish fillets, baked potato, serving of fruit and veggies
   3. 1 can of tuna, bowl of salad, serving of fruit and veggies
   4. Low-fat pizza recipe
   5. Chinese Chicken Bake- Rice Crispy recipe (coming soon to recipe section)
   6. Low-fat tortilla with turkey chili, and fat-free cheese.

9:00-10:00pm-Late Snack-a few handfuls of soynuts or, 2 scoops of 
   MaxPro Protein 1T L-Carnitine, 1 T flax seed oil, 1 cla, 1 ZMAX, 1 vanadyl sulfate,    
   also ½ of low carb bar for treat, or small servings of fat-free ice yogurt.  

Workout Schedule- 30m cardio done in morning, 20min continuous jump rope- Abs done every workout day.

Monday- Chest and Calves
Chest-Incline Barbell Press, Incline Dumbbell Presses, Incline Dumbbell Parallel Flyes, Reverse Pek Dek.
Legs (sets of 60)-Leg extensions and standing cable leg extensions, Hack squats, lying ham curls, and standing cable leg ext and hamstring curls (sets of 40, 50, 60 by week)
Abs-Decline bench crunches and twists with weight.

Tuesday- Back and Hamstrings
Back-Regular Wide-grip pullups, chin-ups, two handed bench dumbbell rows, dumb pullovers, Lying T-bar rows-wide grip, front pulldowns, seated two-arm rows (reverse grip), close-grip bar pulldowns, lying t-bar reverse grip rows.
Calves-Standing machine Calf raises, toes-in, single and double feet.
Abs-Hanging Leg Raises with weight, also with twists, lying leg cable pulls double leg.

Wednesday, Saturday, Sunday-Days off-Rest, just cardio, evening cardio, 45-1:00 hr bike ride. 10 min recumbent bike, 30 min treadmill

Thursday-Shoulders, Quads
Shoulders-Seated dumbbell press, Standing side dumb raises, lying bench reverse dumb raises, dumb upright rows/smith upright rows, standing dumb shrugs/smith or barbell shrugs.

Legs (sets of 60)-Leg extensions and standing cable leg extensions, Hack squats, lying ham curls, and standing cable leg ext and hamstring curls (sets of 40, 50, 60 by week)

Abs-Decline bench crunches and twists.

Friday-Biceps, Triceps, Calves

Biceps-Standing armblaster barbell curl, standing armblaster hammer dumb curl, Standing reverse larry scotts, seated dumbbell concentration curls to chest, standing 90 degree preacher barbell concentration curl.
Triceps-Seated cable dips behind back, cable pushdowns with cambered bar, seated double-arm overhead dumb extensions, lying single-arm dumb extenstions, burnout-standing reverse-grip pressdowns for 50, supersetting with bicep burnout.

Calves-Standing machine Calf raises, toes-in, single and double feet.
Abs- Hanging Leg Raises, also with twists, lying leg cable pulls