Saturday: off
went out to LI to look at a house that I am likely going to buy, pretty amped about that so i'm not too upset about missing the workout.
Sunday 11am: Cardio
outdoor run, lots of hills, 4.2 miles, ~36 mins
Monday 430pm: Upper Body Power Day/Abs
Weighted pull ups: bw+45# 3x6
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1 (a lot of help on this last set
)
Weighted dips: bw+60# 3x10 (up from 8 reps last week)
Military Press: 95x8 warmup, 135x3x5
Preacher curls: 95x3x7
Skull crushers: 95x3x8
modified 8 min ab routine
Tuesday 530am: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions:
230x3x8 (up 5#)
Lying leg curls:
190x3x8 (up 5#)
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
i don't know what it is, but my squats have completely stalled
. i mean i am getting older so it's not like i expect to be squatting 4 plates for reps or anything like that. but this 1rm at 315 is still a struggle every lower body power day. if my deadlifts weren't feeling so good i would be really discouraged about now.
....this shyt aint got nothin on me. just did my lower body power day and my legs are 
....but i'm lovin it though. can't wait for the hypertrophy days.
to be honest. i wouldn't chose a routine specifically to lower body fat though, that's gonna be more diet related that anything else imho. as long as you're consistently hitting the weights in some capacity and controlling your calories and macros accordingly you should be on the right track. mms' stickied thread should be helpful w regard to calories and macros.
....I can already tell i'm gonna see great results.
