HAPPY 4th OF JULY!!

OK, so Happy Independence Day People!! I celebrated by going out this morning and shooting a round of golf (9holes only) then having lunch with some friends. Grilled lean beef!!! YUMMY! I'm a day behind in posting so I'll post yesterdays workout here and today's events.

Day 16: Back, Bis and Cardio

Back:
Cybex Row Machine
12 x 45 (each side)
10 x 55
8 x 60

Superset
Cybex Overhead Pulldown Machine
12 x 45
10 x 45
8 x 45 (got harder lol)
Hyperextensions
3 x 15 x 25lb plate

Dual Cable Rows (pulling back and up to shoulders)
12 x 20
12 x 25
10 x 27.5
12 x 20

Narrow Grip Cable Pulldowns
12 x 27.5
12 x 32
10 x 35

Biceps:
"21s"
3 sets using 30 lb BB

Hammer DB Curls
3 x12 x 15

Incline DB curls
3 x 12 x 15

Cardio: 20 min Sprints (alt each minute 4.5 walk with 8.0 run)
OH YEAH, thought I'd die!!

Crawled out of gym!

Meals were dead on:
M1: 6 eggwhites, 1 serving oatmeal, 1 tbs flax, 1 cup java, 1 L water
M2: 1/2 cup cc and apple, 1 liter water
M3: 4 oz grilled chicken, 1/2 cup brown rice, 1 cup broccoli, 1 L water
M4: Myoplex lite RTD, 10 baby carrots, 1 L water
M5: 6 oz grilled mahi mahi, 2 cups broccoli, 1 L water
M6: 6 eggwhites or protein shot, 1 L water

Then,

Day 17: Cardio, Body Pump class cancelled due to holiday
elliptical 20 minutes

Meals:
M1: Oatmeal and 1 scoop vanilla whey, 1 L water
M2: myoplex lite, 1 L water
M3: 5 oz grilled lean beef, mixed veggies, 1 small potato, 1 L water
M4: 1 cup 1% cc, 1 apple, 1 L water
M5: 6 oz mahi mahi, 1 cup broccoli, 1/2 cup brown rice, 1 L water
M6: 1 cup 1% cc

I'm assuming Krisanne is back from Mexico at this point so I better get my butt to bed on time tonight and get up for the gym in the morning. I must admit, it's been nice to sleep in a bit longer this past week. Everything seems to be going well, so I will just keep on going! I hope everyone had a very safe holiday.