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Whats your weight at now?

IW

between 180-184

today was endurance legs, so here is the workout:

downhill skiers 2mins
iso calf raise 2mins
sumo squat 1min

1 min rest

alt side lunge then 4 mountian climbers 2mins
reverse/forward lunge 2mins
iso hip bridge 1min

1 min rest

10 split squats with each leg repeat 2mins
iso good mornings 2 mins
overhead squat 1 min

1 min rest

front, side, roundhouse kicks 4 mins
basic footwork movement 1min

1 min rest

alt step ups with knees 2mins
alt side lunge 2min
deck squats 1min

1min rest

squat thrust 1min
alt reaching lunge 2mins
downhill skiers 2mins(killer by this point)

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

100 bodyweight squats

legs are jello!!

__________________
overall goal is 185lbs 7% bodyfat

i will be back post again next monday the 26th

here was todays chest back and shoulders depletion workout:

incline flyes 4x15
supersetted(SS) pulldowns 4x15

flat flyes 4x15
ss cg seated rows 4x15

decline flyes 4x15
ss sb pulldowns 4x15

db millitary press 6x15

side raises 6x15

db shrugs 3x15

here is todays legs arms and abs depletion workout:

leg ext 12x15
ss seated leg curls 12x15

standing calves 6x15
seated calves 6x15

mach curls 4x15
ss mach tri ext 4x15

cable peaks 4x15
ss benckh dips 3x15

1 arm cable ext 1x15

hanging leg raises 2x15
standing cable crunch 2x15
db side crunches 2x15 each side

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

Are you trying to cut down?

IW

im trying to lose fat and build muscle at the same time, slowly but surely, im just now getting back to a workout plan and diet after a 3 1/2 month layoff, so on one hand i need to lose that fat that i gained, but i have to re build the muscle i lost at the same. so im going just above maint cals with low carbs, and i love this diet because i can eat full fat cheese with salad dressing as long as it has no more than 1g of carbs per serving, chicken, and all the broccoli, caluerflaur, and lettuce that i want generally i have 3 to 4 food meals a day with 2 shakes.

did 4 intervals of 30 secs on 90 secs off HIIT today on the exercise bike

todays workout: 3 secs down 1 sec pause explode up

front squat ss seated rows 2x20 30 sec rest between each exercise
good morning ss pushups 2x20 30 sec rest between each exercise
standing millitary 2x15,12 60 sec rest
pullups 2x5,4 45 sec rest
leg raises 2x15 45 secs rest