This is FatBuster's Workout Journal
6 Day workout in gym per week - Monday thru Sat. Sunday off completely to rest/relax
3 Muscle Group rotation - heavy lifting low reps 8-12 reps x3 sets per exercise
Monday/Thurs: Upper Body Day - Chest Press (210 lbs), Chest-Butterflies (190 lbs), Bicept Curl (155 lbs), Triceps Seated Pushdowns (255 lbs), Shoulder Press (110 lbs - pre-exhausted), Shoulder lateral-extension (135 lbs)
Tues/Fri: Back/Abs/Obliques - Pullups (body weight vertical and/or horizontal), Lat Pulldowns (190 lbs), Seated Rows (160 lbs), Deadlifts (224 lbs), Back Extension Machine (255 lbs), Abdominal pull-over crunches (230 lbs). Torso Rotation (190 lbs - full stack), Smith Rack Shrugs (315 lbs)
Wed/Sat: Leg Day - Leg Extension (250 lbs), Leg Ham Curls (160 lbs), Hip Abduction/Adduction (290 lbs - full stack), Inclined Leg Press (775 lbs) (2 angles - quads/glutes), Inclined Leg Calf Press (500 lbs), Squats (275 lbs)
Daily post lifting cardio/HIIT: 550 total cals, 45 minutes at level 15, after 7-8 min warm up to heart rate 115/120 bps, all out sprint 20 sec 150 bps heart rate at level 16, recover for 2-3 minutes repeat for 6-7 sprint-rest cycles, progressive auto cool down to 110 bps heart rate and 550 cal cut off.