Dropping to 185# log

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Currently at 227#, goal is 185# by next June.

Trained legs today.

Leg extensions 30/25/20/15/10/8 reps add weight each set
Belt squat 20/15/10/10/10
Abductors 3x20
Abductors 3x20
Calf raises 5x25
Abs

Started the day with 30 minutes fasted cardio

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8/22

20 minutes cardio - about 3 hours before training

Assisted pull-ups 7/8/7 about 100# assist, weak.
Hammer strength hi row 30/15/15/10/10
Wide grip pull downs 5x12
Underhand grip pull downs 5x12
Low cable rows 5x12
Back extensions 4x15
Shrugs 4x20

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8/23

30 minutes fasted cardio in the am

Incline db bench 30/25/20/15/10/10
Incline db flyes 20/15/10/10/10
Machine bench 5×15
Cable flyes 5x12
Db bench 4x15
Band dip press downs 4x20

Grilled some chicken on my Blackstone

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8/24. Early training today

30 minutes fasted cardio

Lying leg curls 6x15
Hip thrusts 4x15
Sldl 4x10
Leg extensions 4x15
Abductors 3x20
Adductors 3x20

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8/25

30 minutes fasted cardio

Db laterals 30/25/20/15/10/8
Machine press 20/15/10/10/10
Db rear laterals 5x20
Shrugs 5x20
Db front raises 20/15/10/10/10
Seated db laterals 4x15
Upright rows 4x15

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8/26

30 minutes fasted cardio in am

Db curls 25/20/15/10 supersetted w/
Rope kickbacks same rep scheme
BB curl 15/12/10/8/6 supersetted w/
Overhead tricep extensions same rep scheme
Cable preacher curls 12/10/10/10 supersetted w/ skull crushers same rep scheme
Hammer curls 15/12/10/8/8 supersetted w/ close grip bench same rep scheme

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8/28

30 minutes fasted cardio

Leg extensions 30/25/20/15/10/8 reps add weight each set
Belt squat 20/15/10/10/10
Leg press 3x15
Abductors 3x20
Abductors 3x20
Calf raises 5x25
Abs

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8/29

30 minutes fasted cardio in the am

Assisted pull-ups 10/10/8 decrease assistance each set
Wide grip pull downs 20/15/10/10/10
Low rows 30/25/20/15/10/8
High rows 30/25/20/15/10/8
Shrugs 5x20

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8/30

30 minutes fasted cardio in the am

Incline cable press 30/25/20/15/10/8
Incline cable flyes 20/15/10/10/10
Machine bench 15/12/10/8/6
Decline cable press 20/15/10/10/10
Machine flyes 4×15

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Got behind in posting but still training.
30 minutes fasted cardio Thursday and Friday am
Thu was hammies and calves
Fri delts
Sat biceps and triceps, no cardio

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Monday
No cardio
Leg extensions 30/25/20/15/10/8
Belt squat 20/15/10/10/10
Leg press 3x20
Adductors 3x20
Abductors 3x10
Calves

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Tuesday 9/5

30 minutes fasted cardio in the am

Assisted pull-ups 3x10
High rows 20/15/10/10/10
Wide grip pull-down 20/15/10/10/10
Chest supported rows 20/15/10/10/10
Rear laterals 3x15
Shrugs 3x15

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Wednesday 9/6
Bwt 219#

30 minutes fasted cardio in the am

Smith machine Incline b 30/25/20/15/10/8
Cable incline flyes 20/15/10/10/10
Machine bench 5x12
Flyes 20/15/10/10/10
Decline cable press 20/15/10/10/10

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Thursday 9/7

30 minutes fasted cardio
Seated leg curls 20/15/10/10/10
Leg extensions 20/15/10/10/10
Hip thrusts 4x15
Adductors 3x20
Abductors 3x20
Standing calf raises 4 sets to failure

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Friday
30 minutes fasted cardio
Delts

Saturday
30 minutes fasted cardio
Arms

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Monday 9/11

30 minutes fasted cardio

Leg extensions 30/25/20/15/10/8
Belt squat 20/15/10/10/10
Leg press 3x20
Adductors 3x20
Abductors 3x20
Calf machine press 100 reps

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Tuesday 9/12
Bwt 217.6

30 minutes fasted cardio

Underhand grip lat pulldowns 20/15/10/10/10
Low machine rows 20/15/10/10/10
High cable pulldowns 20/15/10/10/10
Rack pulls 3x10

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Wednesday 9/13
30 minutes fasted cardio in the am

Incline cable press 30/25/10/15/12/10
Machine flyes 20/15/10/10/10
Decline cable press 20/15/10/10/10
Machine bench 20/15/12/10/8
Overhead tricep extensions 3x20

Real good workout today

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Thursday hammies and calves.
Friday delts
Saturday arms
30 minutes fasted cardio in the am each day
Sunday off day but still did the fasted cardio

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Monday 9/18
Bwt 216

30 minutes fasted cardio in the am

Leg extensions 30/25/20/15/10/8
Belt squat 20/15/10/10/10
Leg press 3x20
Adductors 3x20
Abductors 3x20
Calfs
Abs
Solid workout today. Added weight on all movements and felt it later on.

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Tuesday 9/19

30 minutes fasted cardio

Behind the neck pulldowns 4x12
Underhand grip pulldowns 20/15/10/10/10
High cable rows 20/15/10/10/10
Machine low rows 5x10
Hammer strength low rows 5x10
Shrugs 5x15 focus on form since I don't feel these in my traps.
Low back machine 4x15

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Wednesday 9/20

30 minutes fasted cardio
Incline db bench 30/25/20/15/10/10
Incline cable flyes 20/15/10/10/10
Db bench 4x15
Cable flyes 4x15

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Thursday 9/21

30 minutes fasted cardio

Seated leg curls 5x15
Nautilus hip thrusts 3x15
Lying leg curls 4x15
Adductors 3x20
Abductors 3x20
Standing calf raises 4x15

15 minutes treadmill

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Friday 9/22

30 minutes fasted cardio

Laterals 20/15/10/10/10
Db rear laterals 20/15/10/10/10
Db front raises 20/15/10/10/10
Shrugs 20/15/10/10/10

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Saturday 9/23

30 minutes fasted cardio

5x20 for all tricep exercises
Pressdowns
Underhand pressdowns
Cable skulls
Kickbacks

Cable curls 20/15/10/10/10
Preacher curls 5x15
Db curls 5x10
Hammer curls 5x10

20 minutes treadmill

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Sunday

Off day, still did 30 minutes fasted cardio

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Monday 9/25 bwt 215.6

35 minutes fasted cardio

Leg extensions 30/25/20/15/10/10
Belt squats 20/15/10/10/10 had to lower the weight on the last set. Not feeling strong today
Leg press 20/15/10/10/10
Adductors 3x20
Abductors 3x20
Calfs
Abs

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Tuesday 9/26

30 minutes fasted cardio

Behind the neck pulldowns 4x12
Underhand grip lat pulldowns 20/15/10/10/10
Wide grip pulldowns 20/15/10/10/10
High cable rows 20/15/10/10/10
Low rows 20/15/10/10/10
Iso hammer machine rows 5x10
Shrugs 5x20

15 minutes treadmill

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Wednesday 9/27

30 minutes fasted cardio

Incline bench 20/15/10/10/10
Incline cable flyes 20/15/10/10/10
Dips 4x10
Machine bench 20/15/10/8/6
Decline cable press 20/15/10/10/10
15 minutes treadmill

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Thursday 9/28

30 minutes fasted cardio

Seated leg curls 20/15/10/10/10
Leg extensions 20/15/10/10/10
Nautalis hip thrust machine 3x15
Leg press 3x20
Adductors
Abductors

Not my best workout today. Feeling a bit light headed. Probably not drinking enough water