Andy, I liked the other form of cardio too ;-)

cardio 30 mins before breakfast

breakfast
2 eggs and a flour tortilla
snack
granola bar
lunch
turkey sandwich
snack hard boiled egg
dinner
salmon filet and brown rice with green beans

supplements
mega men vitamins
1 cap milk thistle
1 cap taurine

workout
Wednesday is arm day
three set of 10 heavy ez bar curls Start at 100 pounds and strip from there
three sets DB hammer curls 30 lbs each
three sets Arnold curls 30 lbs
three sets concentration curls to failure

between each bicep set I do cable triceps pushdowns reps of 12 as heavy as I can do and complete the 12 reps

gear
nothing on wednesday