WEEK SIX
6/5/11 - Fasted Workout
I've been doing the meditation, yoga, qigong stuff daily, but not a lot of time specifically flexing so I stopped recording it due to irrelevance.
-10 minutes stairstepper (160+ cals, level 12)
-Incline Dbell Flies 5x6 (20lbs) Incline Bench (135x6, 135x6, 155x3, 145x4, 135x5) Flat Bench (135x8, 135x8, 155x4, 145x6, 145x6) Dips (5 sets of 6) Tri Pressdowns (5x8@50lbs) 5x20 Medicine Ball Throw Situps
-12 minutes elliptical (200+cals burned, max incline 40 res)

This post was edited by Henchman21 on Jun 5 2011 03:29pm

6/6/11 - Fasted Workout
-Stairstepper (190cals)
-Hyperextensions (10x10, 25x10, 45x10, was a warmup as retards were doing weird ass exercise in all the power racks.) Deadlifts (135x8, 185x8, 225x6, 225x5, 275x3) Dbell Rows (70x6, 65x6, 60x7, 60x8, 60x8 I think) Wide Grip Lat Pulldowns (5x10@100lbs) 5x10 Torso Rotations.
-12 minutes elliptical (200cals)

This post was edited by Henchman21 on Jun 7 2011 06:56pm

6/8/11 - Fasted Workout
-11 minutes stairstepper (190cals level 14)
-OHP (8x95, 6x95, 6x100, 5x105, 4x110, 8x95) incline bench (115x6-8) bbell shrugs (5x5@205) t-bar rows (5 sets)
-12 minutes Elliptical (200+cals, max incline res 40)

^Did more shoulders earlier in the morning before bed
3 circuits of front dbell, lateral dbell, bent over dbell raises, dbell shrugs, arnold press

6/9/11 - Fasted Workout
-11 minutes stairstepper (level 13)
-5x6 chins (with 60-70lbs help) 5x7 dips, 5x8 rope pulldowns, 5x8 suspended leg lifts
-12 minutes elliptical (max incline res 41 200cals+)

6/10/11 - Fasted Workout
Weight: 207lbs
-11 minute stairstepper (175cals, level 12)
-3 sets prone leg curls (70lbsx8) 5 sets squats (205x5, 185x5 for the last four sets) 5x8 leg press (3 plates) 5x8 leg extensions (100lbs) 5x8 seated calf raises (2 plates) 3x20 medicine ball throws, 3x8 torso rotations each side
-12 minutes elliptical (90% incline, 40 res, 210cals)

SIX WEEKS INTO FASTED WORKOUT ROUTINE!

Positives:
Starting to see my top four abs clearly. SIX PACK!
Lost 11lbs
Only missed 2 workouts (arm days)
Didn't lose any muscle size/strength

Needs Improvement:
Diet = Shit
Too much caffeine
Irregular Sleep Schedule
Drink More Water
Up the cardio slightly or quit fucking smoking again!

WEEK SEVEN
6/12/11 - Fasted Workout
-12 minutes stairstepper (190cals?)
-5 sets incline bench (115x8 to 155x3) 5 sets incline dbell flies (20lbsx6) 5 sets flat dbell bench (45x10 to 65x5) 5x8 dips, 5x20 medicine ball throws
-12 minutes elliptical (max incline, 40 res, 190cals?)

6/13/11 - Late Night Workout, not fasted
-12 minutes stairstepper (200+cals)
-5 sets each: Deadlifts (135x10 to 225x3) Hyperextensions (45lbs plate x 8reps) Wide Grip Assisted Pullups (80lbs of help omg 5x5) Assisted Chins (same lol 5x5, they were strict and felt awesome) 5x10 suspended leg lifts
-12 minutes elliptical (190+cals)

6/15/11 - Fasted Workout
-11 minutes stairstepper (190cals)
-5 sets each: OHP (95lbsx8-6reps) t-bar rows (1 platex8reps) front dbell raise (20lbsx12) lateral dbells (15lbsx8) bbell shrugs (185lbsx8reps)
-12 minutes elliptical (200cals+)