Its that time of the week again.

Kristen it is good to hear from you just when I think that you arent here any more you pop up and give us all a suprise. great job by the way you should be droping weight like crazy, How is your eating are you sticking to a lower calorie diet. Kari has one that she has been following and it has been working great for her. It is not some fad diet eaither it is just a well ballanced diet based on a 1500 calorie diet per day. Call her if interested.
So here is the great once a week killer workout and boy today im paying for it, but I am seeing results and that is paying off. I am noticing the biggest changes in my upper body and my bench is slowley getting back up to the highest ive ever benched in highschool of 255# so hopfully in a couple of months I will be there again. The biggest thing that is bringing up the numbers though is the "Negative Lifts" after a set of those you are trashed the next day but according to "Men's Health" that is what jump starts you matoblisim or however you spell it. Kristen you should get John a copy at Wallmart He would probaly love it. Also Kristen did you get the message about meetingup sometime at the Grandcanyon this summer. You and John should get some Mountain bikes and start training so we can get some serious riding in.
Ok enough talk her is the workout.
Bench
170x10
205x6
215x1.5 I lost it on the last one.
185 for a set of 4 using the Negatives workout
Curls
30x10
35x10
30x6 I cant seem to get any better in this area Any Help?
Leg Ext.
110x10
120x12
150x10
Machine Flys
150x12
185x10
225x10
Core pull ups
3sets x 14 each set
Lunges
50#x40yards
60#x40yards
70#x40yards
Back ext.
3 sets of 16 each set
Pull ups
5 reps with 5#help
6reps with 5#help
6reps with 4#help
An the cardio I did that day included the rowing machine it was awsome I compleated 4,233 meters in 20 minutes and now im paying for it today.

FRIDAYS WORKOUT
Run with interval trianing for 30 minutes for a distance of 3.090 miles
36 situps
I might do somemore but Im hurting from yesterday.
Later all
Garrett