Day 1 or 56. Weighed in at 113 this morning. Next weigh in on Day 8.

Today was a great 1st Day! It's back to pyramid, cut sets and basic exercises to minimize setup time at the gym. Focused on a slow 4-2 count and proper breathing.

4:30 AM morning meditation
5:00 AM - Cardio:
-Warmup
-Walk/Jog Intervals, 5 min/3 min
-3 Intervals
-Sprint 1 minute at end
-Cool down + stretch

Eats:
-4.5 balanced meals
-All supplements
-14 cups of water

4:30 PM - Weights: Back, Biceps, Core

Assisted Pullups
12 reps@ 110 lbs - nice and slow, really pinched!
10 reps@ 100 lbs
8 reps@ 90 lbs - hard, but kept form

Seated Cable rows with V bar
12 reps@ 30 lbs
10 reps@ 35 lbs
8 reps@ 40 lbs

Seated Cable rows with straight bar
12 reps@ 30 lbs
10 reps@ 35 lbs
8 reps@ 40 lbs

Cut set: Straight bar pushdowns - 20 reps @ 35 lbs
- Effort level 9
- need to go slower next time, felt rushed because someone was waiting for the equipment.

Seated Straight DB curls
12 reps@ 5 lbs
7 reps@ 7.5 lbs, 3 reps @ 5 lbs
5 reps@ 7.5 lbs, 3 reps @ 5 lbs

Standing hammer curls
12 reps@ 5 lbs
10 reps@ 7.5 lbs
5 reps@ 10 lbs, 3 reps@ 7.5 lbs

Cut set: Bicep 21's - 14 reps @ 5 lbs, 12 reps at 4 lbs
-Effort level 10!! definitely burned!

Oblique twist on SB - 2 sets of 15, felt!
Crunches - 1 set of 15, didn't feel that much
SB crunches - 1 set of 15, felt!
Forearm planks - 2 sets of 30 sec
Side planks, up/down - 2 sets of 15
Leg holds - 1 set of 10, tired
Hyperextension - 2 sets of 15, felt!

Next time for core, just do 2 sets of 12-20, defy gravity!
-Reverse Hyperextension
-Leg holds
-Oblique twists on SB
-SB crunches

Leave planks for yoga on Tue and Thurs evenings

8:00 PM evening meditation

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