Pull - Heavy

Pre-workout meal; 3/4 cup (before cooked) brown rice, 4 oz chicken

Warm-up; 5 mins on the cycle, then 1 set light weight each exercise (besides curls)

Bent over row 3x 10-12
SLDL 3x 10
Upright row 3x 8-10
Curl 3x 10-12

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Core work..

Weighted crunches x 25
Diagonal chops x 15 (each side)

Weighted crunches x 25
Dumbbell swings x 25

Bicycle crunches x 50

Post-workout meal; shake (1 1/2 cup oats, 1 scoop whey)

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Didn't get much sleep last night, soooo wore out after work. I put as much as I could into it though and it got it out of the way. Been kinda a shitty week, and still angry I missed Monday's heavy push day. So far the cardio plan is going well for me though. I plan on sticking with it on pretty much the same days week after week, but I will adjust acording to time/work. Basically the majority will be done on a stationary cycle due to convience. Only difference is sometimes on the 30 min part, I'll do outside running. Anwyay, I will do 3 cardio a week (just talking standard base cardio, not including any muscle endurance,bagwork, actual training, circuits,etc). The first one will be a 30 min run/jog at the start of the week. Then during the middle I will do a 20 min HIIT, and then finish at the end of the week or weekend with a 15min tabata session. I'm really looking forward to see how this does, and although its not set in stone by anymeans to what I'll do every single week, some weeks I'll do extra, others who knows. This is just the base of my cardio work, I'll build and add upon it as needed. I still need to up my core work to atleast two good core routines weekly and keep my neck exercises grouped with them probably to save time.