Woke up with a cold today. I was planning on hitting either chest or back and going for a bike ride. After getting enough energy to roll out of bed (at 12 pm..) I had my first meal. I had a total of three today because I woke up so late. Went higher on the carbs and fats today. I actually ended up going to the gym but I chose to do primarily abs with some additional focus on chest and back. I went for a short but intense mountain biking session after.

Workout:
 1) Flat bench
1x15 135 lbs.
1x10 155 lbs.
1x8   185 lbs.
1x5   225 lbs.
1x2   275 lbs.

2) Incline DB Press
3x6 100 lbs.

3) Pullups
5x10 wide
3x10 close

4) Dragonflags
*stole this from Rocky IV. If you do them right they're a great ab exercise. Keep the lower back and hip flexors out of the equation as much as possible. Use your mind when you do the movement rather than just going through the motions.
5x10

5) Cable crunches
4x12 w/ 70 lbs.

6) GHD full ROM crunches
3x10

7) Mountain Biking
-->I went for a quick 3.6 mi (uphill) ride at a sustained speed of 12 mph. The total ascent was 926.48 ft. It's amazing how quickly you get out of biking shape. It will be a few more rides before I'm back to where I was before college. I took many breaks (5) on this ride. Squatting, lunges, box jumps, and sprints are totally different than uphill biking. It's a weird combination of strength and endurance. To me it feels like a combination of running and squatting. It's a magical way to do cardio and build leg muscle.

Diet of the Day:
Meal 1:
-Salmon sorrento (10 oz) w/ tomatoes
-3 plums, 1 banana, 1 apple

*Apple before workout
*PowerCrunch original chocolate bar post-lift (before bike ride)

Meal 2:
-2.5 cups brown rice
-0.5 diced avocado
-10 oz chicken breast
*small mount of low-sodium soy sauce for flavor

Meal 3:
-1 cup brown rice
-0.5 diced avocado
-8 oz chicken breast

*small piece of 70% dark chocolate for dessert