NEW GOAL: Fat Loss.

Goal: 150 lbs, 5% body fat (13 lbs) according to bio-impedance analysis by March 3. (Six weeks), Strength Maintenance

January 28
161 lbs
Feb 4
159 lbs
Feb 11
157 lbs
Feb 18
155 lbs
Feb 25
153 lbs
March 4
151 lbs

Wednesday
LB 3wo
Plyo
Sprint
Bench (Heavy)/MP (heavy)
Squat (85%~315 lbs) 5 x 3
GHR
....
Knee Flexion
Lunge + Side Raise
Reverse Situp
Diagonal Pattern D2 Extension
....
Dumbell Flies
Shrugs
Hanging Leg Raise
_____
Thursday
UB a 1wo
Forward Raise
Pull Up
Dips
Biceps
....
Circuit/Low Rest
Pull Up
Dips
Medicine Ball Twist Throws
Prone Horizontal Abduction (Neutral)
Prone Rowing
____
Friday
LB 3wo
Plyo
Sprint
MP (heavy)/ Bench (Heavy)
Squat
....
DEADLIFT (Decent weight!)
Knee Extension
V-situps
....
Side Bends
Heel Raise
Toe Raise
_____
Saturday
UB 3x
Tempo
Back Elbow Raise
Standing HP
Pull Over
Triceps
....
Circuit
Pushups
Standing HP
MB Throw Twists x 20
....
Bench
Reverse Trunk Twists
Diagonal Pattern D2 Flexion
____
Sunday
LB 3wo
Plyo
Sprint
Bench (Heavy)/MP (heavy)
Squat (85%~315 lbs) 5 x 3
GHR
....
Knee Flexion
Lunge + Side Raise
Reverse Situp
Diagonal Pattern D2 Extension
....
Dumbell Flies
Shrugs
Hanging Leg Raise
____
Monday
UB 3x
Circuit/Low Rest
Pull Up
Dips
Medicine Ball Twist Throws
Prone Horizontal Abduction (Neutral)
Prone Rowing
....
Circuit
Pushups
Standing HP
DB Overhead Press
MB Throw Twists x 20
....
Tuesday
Tempo!
Core Galore
Full of MB throws
and other Core exercises!