Note: Rest Day is Sunday. It is more Core (Moderate Load) & Endurance Cardio.

Seated Directional Crunches
5 Sets, 15 Reps each Direction.
Increasing weight with each set.
Right, Middle, Left.

Hanging Straight Leg Raises
5 Sets, 15 Reps.
Legs should reach chest level or the rep doesn't count.

Standing Twists w/ Barbbell.
5 sets of 15 to each side.
Doing an uppercut swim motion.

superset with

Standing Twists w/ Plates
5 sets of 15 to each side.
Hold plate(s) locked in at elbow.

Hanging Knee Raises.
5 Sets, 15 Reps to each side.
Knees should approach chest level.
Right, Middle, Left.

Weighted Sit-Ups.
3 Sets of 30 Reps.

Dumbbell Side Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.

Cable Side Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.

Priest Cable Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.
Right, Middle, Left.

Cardio: 5 mile Run/Jog.
20 Minute Highest Incline Walk to Cool Down.

wow... 7 day split , man , now you really gotta show me your diet....

I eat clean & raw.
I eat whenever I'm hungry or feel like eating.

Basic staples of my diet are:

Salmon, Sockeye Salmon, Tilapia, Red Snapper, Chicken, Power Butter, Eggs, Granny Smith Apples, Papaya, Pineapple, Peaches, Blueberries, Bananas, Baby Spinach, Red Onions, Tomatoes.

Anything I cook has cayenne pepper, black pepper, and granulated garlic in it.

No Salt, No Refined Sugar, No Starch.

thanks man , ive printed it all out , i will show my trainer tmrw , im meetin him at 4 pm.. tmrw morning will be spent on cardio..

im so happy , i can finally make some new progress , btw im startin to get this wierd fruity taste in my mouth... dunno if its the pwo shake or what...

I think it's my ballsack.

I've been eating a lot of fruit.