[BigMikeD]

10/1 Biceps, Legs, back

Morning weigh in 248lbs FINALLY! the big 2-0


Standing strait bar curls / DB preacher curl (Superset)
BB curl 65 x 8 x 5 sets
DB preachers 25 x 6 x 5 sets

Seated DB curl on Incline bench
20 x 8 x 4 sets

DB concentration curl
20 x 8 x 4 sets

Forearm db wrist curl
25 x 8 x 4

Reversed bb curl
45 x 10 x 4


Parallel Squat (First time in 4 years that i have been to the squat rack!)
185 x 8 x 4 sets
I know i can go heavier but this was kind of a litmus test for my back and knees. My Glutes and Hams were cramping pretty bad after that, so no more legs for today.

Lat Pull downs
140 x 8 x 4

Machine Rows
160 x 8 x 4

Cardio
30 mins on treadmill, 8.0 incline / 3.0 mph NO HOLDING ON TO THE RAILS TODAY... wow what a difference that makes!


FOOD
Starting new ECA cycle today.

10:00 am Pre workout / breakfast
Shake: 1/2 cup oats, 1.5 scoops whey, 1 bannnanana

12:30pm PWO
NADA... I have 0 appetite after a workout, i know i should be eating though.

2:00pm
8oz Top sirloin steak on the Foreman grill...yum!
1 cup Peas and Carrots

5:00pm
half PB sandwich

8:00pm
8oz Top Sirloin steak
1 cup Peas and carrots


ECA is zapping any hunger i have... everything i ate today was pretty much forced down.