It’s another weigh-in day as we begin week 7. Can you believe my weight has dropped down to 211.6 lbs, which is a drop of over 3 lbs?! Fat loss isn’t always linear and your fluid levels will also change depending on your sleep pattern, stress levels and things alike. Nonetheless, we are putting our cardio up to 50 minutes per session, which means every AM and PM.

Today’s medicine of choice is supersets in order to totally obliterate the quads, leaving nothing to chance. If you’re feeling tired and lethargic, don’t worry yourself, I am too. This is where champions are made and losers drop out, so don’t give in now. Just suck it up and keep pushing forward.

Get your PRE-KAGED down to awaken your mind and body, and get ready for the gym.

Morning Cardio - 50 Minutes

Quads, Calves & Lower Abs Workout

QUADS

Superset (3 Sets)

1a. Leg Extensions	20, 15, 10 Reps

1b. Seated Leg Press	20, 15, 10 Reps

- 40 seconds of rest between the first superset.
- 30 seconds of rest between the second superset.

Superset (3 Sets)

2a. Barbell Squat	20, 15, 10 Reps

2b. Hack Squat	20, 15, 10 Reps

- 40 seconds of rest between the first superset.
- 30 seconds of rest between the second superset.

CALVES & LOWER ABS

Superset (3 Sets)

3a. Seated Calf Raise	20, 15, 10 Reps

3b. Flat Bench Lying Leg Raises	FAILURE

BCAA 2:1:1

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Day 43:Quads, Calves & Lower Abs

Morning Cardio - 50 Minutes

Quads, Calves & Lower Abs Workout

QUADS

Superset (3 Sets)

1a. Leg Extensions

20, 15, 10 Reps

1b. Seated Leg Press

20, 15, 10 Reps

- 40 seconds of rest between the first superset.- 30 seconds of rest between the second superset.

Superset (3 Sets)

2a. Barbell Squat

20, 15, 10 Reps

2b. Hack Squat

20, 15, 10 Reps

- 40 seconds of rest between the first superset.- 30 seconds of rest between the second superset.

CALVES & LOWER ABS

Superset (3 Sets)

3a. Seated Calf Raise

20, 15, 10 Reps

3b. Flat Bench Lying Leg Raises

FAILURE

- 20 seconds of rest between supersets

Evening Cardio - 50 Minutes

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- 40 seconds of rest between the first superset.
- 30 seconds of rest between the second superset.

- 40 seconds of rest between the first superset.
- 30 seconds of rest between the second superset.