The beginning of week 3 is upon us already—can you believe it? This means it is weigh-in day again. I’m down from 222 lbs to 217.8. That’s a solid drop in weight and I’ve also built muscle. I can see in the mirror that my body is evolving before my eyes. So should you.

When you’re weighing-in, always make sure it’s on the same scale at the same time, on the same surface so that there’s no variable.

We’ve also got a very special guest training with us today, CEO of GASP clothing and a very good friend of mine, Michael Johansson.

It’s that time again for legs, calves and lower abs.

Morning Cardio - 30 Minutes

Legs, Calves & Lower Abs Workout

Legs

1. Leg Extension	1 set x 25/25* Reps 5 Sets x 10** Reps

*First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.
**Pyramid: perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps.

- 60 seconds of rest between sets

Superset (3 Sets)

2a. Landmine Squat	25 Reps

2b. Hex Bar Squat	25 reps

- No rest between supersets.

3. Bulgarian Split	3 Sets x 20 reps each leg*

*First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.

**Pyramid: perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps.

- 60 seconds of rest between sets

4. Smith Machine Front Squat	3 Sets x 20 reps

- 90 seconds of rest between sets

Calves

5. Seated Calf Raises	5 Sets x 30 Reps

- 60 seconds of rest between sets

Lower Abs

Circuit (3 Sets)

6a. Captains Chair Leg Raises	20 Reps

6b. Medicine Ball Pass	Failure

6c. Cross-Body Mountain Climbers	Failure

- 60 seconds of rest between circuits

Evening Cardio - 30 Minutes