Switched up the workout.
I really need to cut some more bodyfat. I know I’ve been building muscle, that’s evident from my pictures. My weight was continuing to go down, but for the last 6-8 months or so I’ve hovered in the same 4 lbs area (144-148) and it’s been clear that I’ve put on muscle as well as cut some fat during that time. I felt like I could benefit from a new workout. The hardest part of my body to get defined is my legs. My legs build mass very easily and are quite strong, but they tend to lack deffinition and are the last place I lose fat from. I really don’t need to build any more mass, just maintain what I’ve got while cutting the last of my extra bodyfat! Since I participate in other sports (running and mountain biking) I’m not doing a more traditional body building type of routine. I’ve been at the new workout for 3 days now. I started Wednesday sort of…. Here is what it looks like:
Monday: Bench Press 3×10, Lat Pulldown 3×10, Dumbell Row 3×10, Shoulder Press 3×10, Tricep Extension 3×10. Abs.
Cardio: Run 30-60 min.
Tuesday: Squats 3×10, Stiff Leg Deads 3×10, Leg Press 3×10, Cable Kick-Backs 2×10. Light ab workout, no cardio.
Wednesday: Active Rest = I get a LONG ride on my mountain bike. 1 1/2 hours +
Thursday: Push-Ups 2×20, Dips 2×10, Seated Rows 3×10, Incline Press 3×10, Rear Delt Flyes 3×10, Biceps 3×10. Abs.
Cardio: Run 30-60 min.
Friday: (This is a day of lighter weights than Tuesday, emphasis more on explosive exercise/endurance and varriation of Tuesday’s exercises) Plie Squat 3×10, Lunges 20 reps each, lateral step ups w/squat 3×10, Jump Squat 3×10. Light ab workout. No cardio (the workout itself gets my heart beating pretty good :D )
Saturday: Active rest, like Wednesday I’ll more than likely be out on my mountain bike.
Sunday: Off
Some might say that I’ll get burned out on this. If that starts to happen I’ll scale things back a tad. Wish me luck! 
