[F.I.S.T.]

[SIZE="3"]Leg day baby.......

Skip rope for 10 minutes before
Stretching 5 minutes before and after

Wide Stance Squats--------------------4 Sets of 15,12,10,8 Reps
Wide Stance Leg Presses--------------4 Sets of 8 Reps
Ft Squats--------------------------------3 Sets of 8 Reps
Leg Extensions-------------------------2 Sets of 30 Reps
Leg Curls-------------------------------2 Sets of 25 Reps

Super Sets:
Standing Calf Raises------------------2 Sets of 25 Reps
Leg Press Calf Raises-----------------2 Sets of 25 Reps

Elliptical for 10 Minutes after[/SIZE]

[F.I.S.T.]

[SIZE="3"]Off today.

Sorry to my M&S brothers and sisters for my absence.Just got home from a 3 day camping trip with the family. I had plenty of outdoor activity.

Back to the gym tomm. [/SIZE]

[F.I.S.T.]

[SIZE="4"]

Back this morning

Stretching 5 minutes before and after
Elliptical 5 minutes before and after

Deadlifts---------------------------4 Sets of 15 Reps

1 Arm Rows---------------------3 Drop Sets of 15 Reps

Super Set:
Lat Pulldowns--------------------4Sets of 12 Reps
Straight Arm Lat Pulldowns-----4 Sets of 12 Reps

Super Set:
Meadows Rows-----------------3 Sets of 10 Reps each Arm
T-Bar Rows----------------------3 Sets of 12 Reps

Pull Ups-------------------------1 Set AMRAP (I hit 17 Reps)[/SIZE]

[F.I.S.T.]

[SIZE="3"]Another full body circuit today...........

Before and after:
Stretching for 10 minutes
Elliptical for 15 minute warm up

3 Circuits with 5 minutes rest between circuits

10 Muscle Ups
60 Push Ups
20 Burpees
25 Jump Squats
15 Pull Ups
1 Minute Leg Flutters
10 Reverse Grip Pull Ups
Sprint for 30 Seconds[/SIZE]