8/28 HIIT + 8/29 Legs

8/28 HIIT
3 min warm up 14 sprints @ level 10 3 min cool down

8/29
11+9 weeks out
A.M Weight:159.4 (-1.8)
Waist: 31.25 (-.25)

Did the 3 point calipers this morning and got 4mm on the chest, 10mm on abs (horizontal) and quads, gave me a reading of 6.1 (off by about 3-4 so i figure i'm in the 9-10 range).
Not much progress on the waist this week but nothing a couple of changes to the diet and cardio can't fix! Killer leg workout today, drops and burns galore. Very happy with the progress I've been making on leg extensions, no jerking the weight, just a controlled and explosive movement 285 felt heavier than normal so I played it easy and did 315 for my last set. Every single bar and smith machine was taken up so I hit up the leg press with a wide stance to hit the inner thighs, got a killer stretch and burn in the hamstrings too. Fast paced and insanely focused workout.

Leg Extensions - 155/10/10/10/10 drop 110/10

Squats - 135/14, 165/12, 215/10, 285/8, 315/5 drop 225/8

Leg Curl - 90/14, 110/10, 135/8, 147.5/6 burn 105/5

Leg Press (feet high and wide) -360/12/12/12/12 burn 270/5

Step Lunge w/ BB - 105/26/24

Calf Raise - 220/20/18/16/15 burn 160/5

Crunches - 40/25/20/15

20 mins on treadmill @ 8% incline and 3.7 mph