Here are the stats for the Fat Loss II program:
A1:
- Front Squat: 105×12, 105×12, 105×10
- Wide-grip cable seated row: 105×12, 120×12*, 120×12
- Supine hip extension with leg curl: 12, 12, 12
- Barbell push press: 95×9, 75×12, 75×10
- Dynamic lunge: 55×12, 55×12*, 55×12*
- Upper-body Russian twist: 0×12, 10×12, 10×12
A2:
- FS: 105×12, 105×12, 105×12
- WGCSR: 120×12, 120×12, 120×12
- SHEwLC: 12, 12, 12
- BPP: 75×12, 75×12, 75×12*
- DL: 55×12, 55×12, 55×12*
- UBRT: 25×12, 25×12, 25×12
A3:
- FS: 105×10, 105×10, 105×10
- WGCSR: 120×10, 120×10, 120×10
- SHEwLC: 10, 10, 10
- BPP: 75×10, 75×10, 75×10*
- DL: 55×10, 55×10, 55×10
- UBRT: 25×10, 25×10, 25×10
A4:
- FS: 115×10, 115×10, 115×10*
- WGCSR: 135×10, 135×10, 135×10*
- SHEwLC: 10, 10, 10
- BPP: 75×10, 75×10, 75×10*
- DL: 65×10, 65×10, 65×10*
- UBRT: 35×10, 35×10, 35×10
A5:
- FS: 125×8, 125×8*, 125×8*
- WGCSR: 150×8, 150×8, 150×8*
- SHEwLC: 8, 8, 8
- BPP: 85×8, 85×8, 85×8
- DL: 75×8, 75×8, 75×8*
- UBRT: 35×8, 35×8, 35×8
B1:
- Snatch-grip deadlift: 135×12, 155×12, 175×12*
- T-push-up: 8×12, 8×12, 10×12*
- Bulgarian split squat with overhead press: 20×12*, 15×12*, 10×12*
- Underhand-grip lat pulldown: 120×12, 135×12, 135×12*
- Romanian deadlift/bent-over row: 65×12, 70×12, 70×12*
- Lower-body Russian twist: 12, 6, 9
B2:
- SGDL: 175×12, 175×12*, 175×10
- TPU: 8×12, 8×12, 8×10
- BSSwOHP: 15×12*, 15×12*, 15×12*
- UHLP: 135×12, 135×12, 135×12*
- RDLBOR: 95×10, 85×11, 75×12
- LBRT: 12, 12, 12
B3:
- SGDL: 135×10, 135×10, 135×10 (adjusted down to try to meet rest times during BSS)
- TPU: 10×10, 10×10, 10×10*
- BSSwOHP: 15×10, 15×10, 15×10*
- UHLP: 135×10, 135×10*, 135×8
- RDLBOR: 75×10, 75×10, 75×10*
- LBRT: 10, 10, 10*
B4:
- SGDL: 155×10, 155×10, 155×10*
- TPU: 10×10, 10×10, 10×10*
- BSSwOHP: 15×10, 15×10, 15×10*
- UHLP: 135×10, 135×10, 135×10*
- RDLBOR: 75×10, 75×10, 75×10
- LBRT: 10, 10, 10
B5:
- SGDL: 165×8, 165×8, 165×8*
- TPU: 12×8, 12×8, 12×8*
- BSSwOHP: 20×8, 20×8, 20×8
- UHLP: 150×8, 150×8, 150×8
- RDLBOR: 95×8, 95×8, 95×8*
- LBRT: 8, 8, 8
A6, B6: Came down with a cold and decided to skip them, use this week as my rest week and start Hypertrophy I next week.
* Indicates I had to pause before one or more reps or I could barely complete the last rep.
