wow forgot about this log ill be posting dajily

this is the TNT(targeted nutrition tactics) advanced workout plan

workout a

3 secs down 1 sec pause and up at fast as possible rep speeds

bulgarian split squat 3x 8 45 65 85 90 sec rest between sets
bentover bb rows 3x8 95 60 secs rest
bench press 3x8 95 115 135 60 secs rest
planks 3x60 secs 60 secs rest
pullups 3x5 4 4 60 secs rest

those shorter rest periods really keeps your heart rate up so i got a good cardio workout today as well, so i see why cardio is optional on this program, but im gonna do cardio 2 times a week perscribed by the book, so tomorrow i will be doing 4 high intesity intervals of 30 secs on 90 secs off

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overall goal is 185lbs 7% bodyfat