Today I stopped by Dr. Jason Watson’s clinic to get a checkup on my body fat reading. The machine showed that I’ve dropped to 16.2% body fat from 19.5% so far. There’s a lot of work left to do at this point which is why I’m not going to allow my dwindling energy levels to hold me back, and neither should you! My goal is single digits for the end of this 8-week process, what about you?

On top of my body fat stats, I’ve had my regular cryotherapy session done and my back realigned. In an ongoing quest to achieve physical perfection from the inside as well as the outside, it’s imperative for me to take care of my body outside of the gym. If you neglect your health, then you can’t expect your body to perform in the gym.

We’ve reached the end of week 4 now; we’re on the home stretch. Allow me to remind you that every detail matters more than ever. We need to set the standard high and maintain it.

Morning Cardio - 35 Minutes

Upper Back & Calves Workout

UPPER BACK

1. Single-Arm Barbell Row	3 Sets x 15 reps each arm

Reduce the weight with each successive set.

- No rest between sets.

2. Single-Arm Cable Rows	3 Sets x 15 reps each arm

Reduce the weight with each successive set.

- No rest between sets.

3. Single-Arm Smith Machine Shrugs	3 Sets x 15 reps each arm

Reduce the weight with each successive set.

- No rest between sets.

4. Single-Arm Overhead Machine Pulldowns	3 x 15 reps each arm

Reduce the weight with each successive set.

- No rest between sets.

CALVES

5. Seated Single Leg Calf Press	5 Sets x 15 reps each leg

Reduce the weight with each successive set.

- No rest between sets.

Evening Cardio - 35 Minutes