- HIIT
- Treadmill
- Outside
- Legs
- 100 Squats(100x - Body)
- -or-
- Split Squats(25x - 5 lbs)
- Switch Squats(25x - Body)
- Deadlift Squats(25x - Body)
- Wall Squats(60s - 5 lbs)
- Set 1
- Decline Push-Ups(20x, Body)
- Table Dips(20x, Body)
- Set 2
- Military Push-Ups(20x, Body)
- Tricep Extend(15x, Burg)
- Set 3
- Alt Push-Ups(20x, Body)
- Stool Dips(15x, Body)
- Set 4
- Wide Push-Ups(20x, Body)
- Sphinx Push-Ups(15x, Burg)
- Set 5
- Push-Ups(Max, Body)
- Kick-Backs(25x, Burg)
- Set 1
- Narrow Pull-Ups(10x, Body)
- Out Curls(15x, 25 lbs)
- Set 2
- Heavy Pants(15x, 3-Band)
- 7-7-7 Curls(15x, 25 lbs)
- Set 3
- Wide Pull-Ups(10x, Body)
- Static Curls(8x, 25 lbs)
- Set 4
- Lawnmowers(15x, 3-Band)
- Normal Curls(15x, 25 lbs)
- Set 5
- Chin-Ups(Max, Body)
- Hammer Curls(15x, 25 lbs)
- HIIT
- Treadmill
- Outside
- Legs
- 100 Squats(100x - Body)
- -or-
- 80/20 Speed Squats(25x - Body)
- Step-Back Lunges(25x - 5 lbs)
- Deadlift Squats(25x - Body)
- Wall Squats(60s - 5 lbs)
- Chest
- Max Push-Ups(max x 2)
- Back
- Max Pull-Ups(max x 2)
- Core
- Ab Ripper
- Superman(10s x 5)
- Set 1
- Military Press(15x, Burg)
- Out Curls(15x, 25 lbs)
- Set 2
- Scarecrow + Y(15x, Red)
- 7-7-7 Curls(15x, 25 lbs)
- Set 3
- Pike Press(20x, Body)
- Static Curls(8x, 25 lbs)
- Set 4
- In & Out(15x, Red)
- Normal Curls(15x, 25 lbs)
- Set 5
- Row + Y(15x, Red)
- Hammer Curls(15x, 25 lbs)
- Warmup
- Fast Walk3 mph - 8%
- Fast Walk3 mph - 12%
- Intervals (x6)
- Sprint8 mph - 12%
- Fast Walk3 mph - 12%
- Fast Walk3 mph - 12%
- Cooldown
- Fast Walk3 mph - 12%
- Fast Walk3 mph - 8%
- Warmup
- Light Jog5 min
- Light Run2 min
- Intervals (x6)
- Sprint30 sec
- Walk60 sec
- Cooldown
- Walk Home? min
- Rules
- 5 x Fast 16/89pm-1pm, 1,800
- 2 x Fast 24/09pm-9pm, 500
- Train Fasted12pm or 8pm
- During: BCAAs10g
- During: Creatine5g
- After: High Protein120g/day
- After: Largest Meal750 cals
- Goals
- 150 lbs Lean170 lbs total
- Food Discipline
- Weight Maintained
- Crunches(x20)
- Leg Lifts(x20)
- Bicycles(x20)
- In & Out (V)(x20)
- L/R Crunches(2x20)
- Hip Rock & Raise(x20)
- V-Up Roll-Up(x20)
- L/R Oblique V-Up(2x20)
- Crunchy Frog(x20)
- Mason Twist(x50)
