Todays workout:

10 minute warm up on precor ellipitical at resistance 4 incline9 and then 20 for last two minutes for a total of 116.5 calories


QUADS

squats
10x12
12x12
15x12
plie squats
15x12
20x12
25x12
leg extension
85x12
95x10

Hams
stiff legged dead lifts
10x12
12x12
15x12
20x12
leg curl
85x12
95x12
105x10

ab/ad machine
ad 110/120 2sets of 12reps each
ab 120/130/140/150 20/20/12/12reps

180 assorted crunches

10 minutes on treadmill at 4.0mph at 5%incline for 105calories

Next week begins full body blastsx3aweek and the other two days will be 30cardio sessions as well as 3x20 morning cardio sessions and maybe some added sessions at night if time allows. Its all about losing fat and keeping the muscle i have. Diet will be changing to low fat and low carb with plenty of protein and calories will be in the range of 1500 to 1800 per day. I will hold to this for three solid weeks at which point i will reevaluate and see if this is good for me and if changes are happening.