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did my grand tension depletion workout today, here it is:

squats 4x8 230lbs
SL deads 4x8 135

superset
inclines press 2x8 140 150
flat bench 2x8 160
overhand/hammer grip pullups 4x8
push press 4x8 135
BB preacher curls 2x8-10 75
BB skulls 2x8 95

bb shrugs 2x8 225
leg raises 2x12
1 leg calf raise 4x12 20

let the carb load begin

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overall goal is 185lbs 7% bodyfat

All in one workout?!?!!? Dear god!

IW

oh yeah!! in order to achieve super glycogen supercompensation after depleting your muscles a full body workout is required because you want all your carbs anxd calories to go to all your muscles....only the muscles you work get compensated

todays workout

bb curls 3x6-8
cg bench 3x6-12
bb shrugs 4x8
standing calves 4x12-15
side raises 3x8

carbs before and after workout, rest of meals are zero cabs

i decided to go back to carb cycling as its just the perfect fit for me and gives me the best results so here is my diet plan:

sun-low cals low carbs
mon-low cals low carbs
tues-low cals low carbs
wed higer cals not much though with 250g cabs
thurs- low cals low carbs
friday-low cals low carb
sat- very high cals and carbs

i will be doing my strength anxd conditioning program i mentioned a while back

mondays workout endurance legs

tuesday endurance upper body but i wont be working out in the morning/early afternoon instead it will be about 9pm at night so i can workout with my wife. so that it till tomorrow god bless everyone!

here is my endurance upper body workout

6 5 min rounds with 1 min rest between rounds so here are the exercises and the time alloted for each exercise

inch worms 2 mins
band pulls 2 mins
arm circles 1min

rest 1 min

1/2 to full push ups 1min
band pulls 1 min
t stance 2 mins side raises 1 min

rest 1 min

pike push ups 2 mins
band rows 1 min
db millitary 1 min
db y raises 1min

1 min rest

db rows 2 mins
wide push ups 1 min
db uprights 2 mins

1 min rest

iso bent over raises 1 min
db external rotation 2min
close to wide push ups 1min
pushup position hold 1min

1min rest

inch worms 2mins
band pulls 2 mins
arm circles 1min

rest 1 min

move to finale which is

pushups 10,9,8 all the way to 1 which is 55 total push ups

here is todays workout:

endurance core/balance

plank 1 min
floor cobra 1 min
side crunch L&R 2 mins
floor movement(kinda like break dancing) 1 min

1 min rest

single leg touchdowns L&R 2mins
iso superman 2 mins
speed skaters 1 min

1 min rest

plank tilts with knees 1 min
monk sit L&R 2 mins
single leg raise L&R 2mins

1 min rest

medicine ball armbar situp 3 mins
lying single leg raise with hip elevation 1min
figure 4 crunch 1 min

1 min rest

side cruch leg raise L&R 2 mins
ab roll to balance 1min
leg still leg deadlifts balancing on 1 leg the whole time L&R 2mins

1 min rest

standing side leg raise L&R 2mins
iso situp with twist 1min
iron bridge 1min
scorpions 1min

1 min rest then move to finale which is.......

100 situps in 3mins or less

this workout is a mixture of core exercise to strength the core and balancing exercise do exercises on 1 leg which strengthens your hips as well as lower back quads and hams

What are your goals?

IW

to get my bodyfat back to 7% but instead of weighing 160lbs i want to weigh about 170lbs, sitting at 15-16% now

todays workout is my striking combos workout, this is HIIT to the max working at a high intensity for 3-4 mins at a time with short 10-15 second breaks for 32 mins straight. just to give you an idea of the intensity my average heart beat for the entire 32 mins was 173 bpm, that is 93.5% of my max heart rate which is 188bpm, you want tp hear something even crazier??? my max heart rate during the workout was 187bpm, which is an astonishing 99.5% of my max heart rate!! thats what i love about this program, it gives you no room to slack!!