phatmike13’s BodyBlog

Here are the Top 10 tracks that keeps me pumped for my workouts:
1. Warrior - Lloyd Banks
2. Focus - Joe Budden
3. Want You Know - T.I.
4. Mama Said Knock You Out - LL Cool J
5. Stronger - Kanye West Ft. Daft Punk
6. Get Buck - Young Buck
7. Motivation - T.I.
8. Party Like A Rockstar - The Shop Boyz
9. Swagger Like Us - T.I. Ft Kanye West, Lil Wanye & Jay-Z
10. Umma Do Me - Rocko

Warm-up with 15 minutes of cardio (Treadmill)
3 minutes light jog. 9 minutes HIIT. 3 minutes cool down.

Weight training:
Circuit #1 (3 sets of each, in order, w/ 30 seconds rest)
1. Iso-Incline Chest Press (12 reps each arm)
2. Tricep Extension w/ 45lbs plate. (15 reps)
3. Double crunches on weight bench (25 reps)

Circuit #2 (3 sets of each, in order, w/ 45 seconds rest)
1. Iso-Decline Chest Press (12 Reps each arm)
2. Upright row w/ 45lbs. plate (15 reps)
3. Tricep rope pressdowns (15 reps)

Circuit #3 (3 sets of each, in order, w/ 60 seconds rest)
1. Pectoral Fly (12 reps)
2. Seated Dips (20 reps)
3. Ab crunch machine (20 reps)

Circuit #4 (3 sets of each, in order, w/ 60 seconds rest)
1. Dumbbell chest press back supported by swissball (12 reps)
2. Flutter kicks (50 per leg: 100 total)
3. Incline dumbbell chest press (incline bench) (12 reps)

Close out cardio:
Treadmill 15 minutes:
3 minutes light jog. 9 minutes HIIT. 3 minutes cool down.
Elliptical 13 minutes (Level 8 - 5.0 speed)

From the way my abs are developing it looks like I’ll have a five and 3 quarters pack. It’s like I order a full 6 but I got shorted. And then there is this layer of stubburn fat that I can’t shake off around my mid-section. I’m sure that once it’s gone I’ll feel a lot better about my 5 & 3 quarter abs.