Monday's workout consisted of Flat Bench, Incline Dumbbell Press, Flat Dumbbell Flies, Incline Dumbbell Flies, Stability Ball Crunches, Bicycles

Tuesday's workout consisted of Wide-Grip Pullups, Dumbbell Single Arm Bench Rows, Lat Bar Pulldown, Seated Close-Grip Rows, Incline Crunches, Leg Raises

Wednesday, all I did was the cardio

Thursday's workout consisted of Standing Dumbbell Shoulder Press, Lateral Raises, Bent-Over Raises, Dumbbell Shrugs, Behind the Back Barbell Shrugs

Today's workout will consist of Close-Grip Bench superset with Hammer Curls, Rope Pulldowns (triceps) superset with Barbell Curls, Incline Crunches, Stability Ball Crunches, Bicycles

All exercises performed doing 3 sets of 15, 12, 10 reps, respectively and cardio performed after workout on Tuesdays and Saturdays, otherwise cardio performed first thing in the morning.
After a couple weeks on this routine, my energy is now through the roof throughout the day! Looking a little leaner, probably cut out 1/4% bodyfat.
Forgot to do the carb-up meal on Wednesday, so I ate a Prime Rib sub sandwich at Subway for lunch to compensate
So far my favorite day has been back day on Tuesdays!
Been rough trying to get all meals in, but my work schedule is a bit flexible, so it hasn't been impossible.

__________________
"The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends come and go, but 200 pounds is always 200 pounds."

-Henry Rollins
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