Hey Nelson. As you can see been hitting it pretty hard. Bumped up cardio again 8/1 and made some adjustments to diet and have really done pretty well. I also feel great. Weight has gone from 203ish down to 190ish but I do not feel like i have lost much size at all. Strength.....maybe a little.
My only "problem" area is lower abs/lower back. Thats where I carry my fat. Im guessing I am sitting around 9-10%.
I want to get to 6-7% and really cut up. I PM'd Nate asking for some cycle support.
I've been working hard 5 days a week.
Monday - Chest/cardio
Tuesday - Back
Wednesday - Legs/cardio
Thursday - Shoulders/Calves
Friday - Arms/Abs/cardio
Sat - Cardio
My cardio sessions are interval sessions. 25-30 min max. Stair climber or Hill climber. Thinking about integrating some sprint training (1min sprint/3 min slow jog) for 20 minutes.
That covers it bro. Whatcha think??? Im 3 weeks into PCT at the moment fyi...
Thanks!!
Cool. Okay, for those lower abs, we're going to do this.
Hanging leg raises --S L O W L Y. No swing. Use the straps if possible to make it easier on the hands. That is better than ones that have your back up against the post. 25 reps -- 4 sets
Also, roman chair sit ups. Lean across a bench with your feet supported. Lean back slightly beyond parallel. same 25 reap of 4 sets.
Leg raise but at the top of the movement kick your feet up towards the ceiling. 25 reps 4 sets.
This is in ADDITION to the other ab work.
For lower back, nothing is better than good mornings. While standing, put a light barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, but not locked, bend forward at the waist, with head up, until your upper body is slightly lower than parallel with the floor. Reverse the movement to bring your uper body back up. Remember to keep you back flat and your chest out. DO 6 set of 25 reps.
As for the cardio, I want you to pick up the pace. More intensity. Go faster.
Add sprints. DO NOT do aerobics for too long or you start to go flat. Faster and more intense is better. Get it done quicker.
Let me know how that goes.
Please Scroll Down to See Forums Below 
