3/14 - 3/18

Quick catch up since I've been busy with final projects, papers, and reviewing for exams this week. Weight as of today was 162.2, so the weight is dropping still, and the changes are working. Feeling pretty good, and had a high carb day yesterday for quads, and energy levels were great through the day. Lately energy has been good for the most part, just feel a little blah at times, but I expect it and know it's just part of the process. Yohimbine HCL has been added in to my supplement regimen and I seem to be responding well to it. Strength is consistent, although down slightly on a few lifts, but if the weight drops a bit, I use drop sets and other things to make sure I'm getting maximum stimulation and fatiguing the muscle as needed. Diet has been on point and everything for now seems great. Looking forward to the next few weeks.

3/14

Hamstrings

Deads: 4 warms, 315 x 5, 335 x 4, 355 x 3, x 3 (drop set, 225 x 7)

Leg curl standing (1 leg): 2 warms, 85 x 8, 90 x 8, x 7 (rest pause, x 4, x 2)

Wide leg press: 1 warm, 568 x 11, 658 x 10

Stiff leg bar: 1 warm, 225 x 11, 255 x 10 (drop set, 135 x 8)

Abs: Decline reverse crunch: x 14, x 12, x 11, x 10

40 minutes cardio

3/15

40 mins cardio

Calves: 6 sets

3/16

Delts and Biceps

Db laterals: 3 warms, 55's x 6, x 6 (drop set, 40's x 7, 30s' x 6, 20's x 5)

In. Delt press: 1 warm, 70's x 8, 80's x 7, 75's x 8

Upright row: 90 x 11, x 10, x 9

ss Front plate raise: 35 x 11, x 11, x 10

Hammer curl: 2 warms, 55's x 6, 60's x 5 (drop set, 45's x 7, 30's x 7)

Close grip bar curl (stright bar): 2 warms, 100 x 7, 90 x 8

1 arm cable curl: 1 warm, 25 x 11, x 11

HIIT: 5 warms, 12 intervals over 24 minutes (15 sec. sprints), 5 cool down

3/17

Quads and Low abs

Squats: 3 warms, 315 x 5, 345 x 5, 355 x 4, x 3 (drop set, 225 x 9)

Leg press: 2 warms, 928 x 10, 1008 x 8 (drop set, 658 x 7)

Leg extension: 1 warm, 250 x 11, x 10, 245 x 9 (drop set, 170 x 5, 130 x 5, 80 x 6)

Db step ups (higher step box than last time): 50's x 11, x 10, x 10

Low abs: Decline reverse crunches: 1 warm, x 14, x 12, x 12

40 mins Cardio

3/18

Back and Calves

Lat pulldown Wide: 3 warms, 220 x 6, x 5, x 5 (drop set, 140 x 8, 80 x 9)

Bent over row: 2 warms, 225 x 8, 230 x 8, x 7 (drop set, 135 x 9)

1 arm cable row: 1 warm,70 x 10, 80 x 10, x 8 (drop set, 40 x 7)

Pullover (cable): 1 warm, 62.5 x 12, x 11 (drop set, 50 x 7, 30 x 8)

Seated calf machine: 3 warms, 210 x 11, x 10, x 10 (drop set, ran the stack down to the bottom, to failure on each weight)

HIIT: 5 warms, 24 minutes (intervals every 2 minutes as instructed), 5 cooldown