well i'm still here, just don't update everyday this week because its been a busy week. 

but lets start off with some truth, didn't do my body weight exercises, so yesterday i did hit the gym and hit it hard, about 30 mins of hard work out...

i add squats/military press/rows/free weight curls

i even went up a little on my bench and back to 190 on lateral pull downs...

squat was weak...only 100 pounds, guess i had my expectations high

well tomorrow is another weigh in day and measure day...we'll see you guys then!