Good luck with your goals! Gaining mass while losing some fat can definately happen, just a little slower than picking one or the other....
Quote:
4pm to the gym: jogging for 1mile with a speed of 8km/hour.
-shoulders:
-seated barbell over head press = 10repX40kg,10X45,10X45
-cable upright row= 10X50,10X55,10X55
-seated dumbell press=10X10,10X15,10X15
-lateral raise= 10X10 3 sets
legs:
- leg press = 15X90,15X100,15X100
-leg curl= 10X50 3 sets
-squad= 3sets,12rep,60,80,80kg
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In my opinion, cardio before weight training will hinder performance. Especially if you're running to the gym to bust out a legs day!
How do you like doing leg press before squatting? I ask because in my opinion, there is no exercise in this world that can come before squats. They are the king for putting on slabs of mass. Next time you may want to do them first, then follow up with some leg pressing if you need it.