Alrighty, so I did no formal exercise over the weekend. No worries! I'm going to switch things around, very slightly, though. M/R will be lower body lifting, then a 20 min HIIT session on the bike, a protein snack, and about 30 min afterward, lunch. On T/F, it'll be upper body, protein snack, followed by an easy 30 minutes on the bike. W will be some or all of a step/abs video. Sat and Sun will be informal exercise (ie playing, )

I'm also toying with the idea of a "refeed" on one or both of the weekend days.... need to do more research.

So! Today..............

ATF squats, BB bar +2 (10kg, 22 lbs)3x10 hard
ss w/assorted ab crunches

SLDL's, bar +2, 2x10 lower back is a bit sore....... not sure form is right. Belly still in the way! Maybe wait on these some more.....
ss w/static wall squat 2x 30sec

Step box Press w/16.5lb (bar+5kg)DB 1x10 good, but still feeling strangeness in the botom of right foot; not sure how effective these are anyway.....skip until further research

Leg ext 4plates (40lbs) 1x10 good, 5plates (50lbs)1x10, 1 x to failure (15)

Alternating standing leg curls, 2plates, 3x10 good
ss w/ Seated calf raise, with 2-10kg plates...44 lbs not that challenging...might try it with a 60lb kid,

Feeling tired today........ and now for the HIIT:
25 minutes on the stationary bike.
2 min warmup, level 1
1min level 2
1min L3
1min L4
1min L5
1min L6
1min L2
repeat cycle L3-6 3times
1min L2
2min L1
Heart rate went from around 138-184! According to convention, my max HR is 220-35=185. Interesting!

Very intense workout, sweat dripping off my nose. Immediate calories burned 245. Eating post wo cottage cheese now.