Tonk502’s BodyBlog

I want to get down to 15 to 12% body fat with a six pack.  Right now I try and get in 5 days of cardio at least the past six weeks, and keep track of my diet.  Any advice from anybody would help.

Today I did squats 3×12, front squats 3×10, leg extentions 3×12, and dead lifts 3×8.  I try to do a little extra with my left leg on the leg extentions, because the left quad is smaller than the right.  Does anyone have any suggestions?

Back in the gym today and it sucked not being able to workout for like 5 days.  It was the worst workout I have had in a long time, me being under the wheather did not help either!!!!!!!!!!!

I did bench again today supersetted with upright rows.  Volume exercises seem to be really good at just exhausting your muscle.

Today I did bench and preacher curl 8 sets 8 reps, then I did 45mins of cardio.  Does anyone have any advice on a heavy volume workout?  I saw this one in M&F and thought I would give it a try.  Wed. is back and shoulders.

Today was the first time that my back has been really sore in a long time.  Doing Dead Lifts on back day is a sure fire way to get a good back workout.  Me and my partner did 4×8 of 253lbs.

Any body have a suggestion for fluid in the knee?  Doc said I could workout, but my trainer told to take a week off since me and my partner been at it since summer started.  I really dont want to due just a week of cardio.  Any suggestions to the diet if I do do just cardio next week?

Today was the first full workout with the NO Explode, and it was ok.  I felt the pump after the first 2 sets on the incline, but I did not get the JACKED feelin everyone keeps talkin bout.  Maybe I need more than 2 scoops.  Anyway it taste ok, I think I can deal with it. 

Next week I am going to start NO Explode.  Anyone have any good or bad expericences?

Today I had my body fat measured by an Light Xray machine.   I found out that I am at 23% body fat.  The left side of my body has more fat than the right side by 169 grams.  The areas with the most fat are my legs and trunk.  I have 90,947 grams of fat free tissue in my body.  I also had the highest bone density out of my 2 workout partners @ 1.43 g/cm^2 (I think that should be cm^3, but cm^2 is what the printout says).  Our Instructer says that this is the most accurate for body fat %, and that the cailipers read about 5% lower than the Dexa scan, putting me at 18%. 

 This was a great experience, and now I Know what areas I can really focus on to build more muscle and try to even out my symmetry.