I've been having trouble staying up to date on this thing, but things are going strong.

I did legs today.  I have been going heavy on everything and it really seems to be paying off. 

I'm now doing 1 hour light intensity cardio first thing in the morning and also in the afternoon on weekends.  On weekdays I do HITT cardio, which consists of a 5 min warmup, a 15 interval workout, and a 5 minute cooldown.  The intervals I've done are either 15 20 second sprints with 40 seconds of walking or 20 seconds of jumping over boxes with 40 seconds rest.

Today I did Quads, calves and abs.

Calves don't look like much, but they kill.

One leg seated Calve raise After 1-2 warm ups 1 set of 10 reps+ 3-4 deep breathes+3-6 more reps.  These are done with a 5 second squeeze a the top and a 5 second negative

Two leg seated Calve raise 1 set triple drop set 10+10+10

Quads (the plus sign means rest pause

Sissy Leg Press (low close stance)-

Hack Squat-2x12+3-6

Leg Press medium stance 2x12+3-6

Smith Squat 2x12+3-6

*The key is that I keep tension on the muscle the entire exercise and don't lockout.

Abs

Lower ab giant set.  No rest between exercises then take 1-2 minutes

vertical straight leg raise 2xas many as possible

vertical bent leg raise 2xas many as possible

Horzontal straight Leg raise 2xas many as possible           

Horizontal bent Leg raise 2xas many as possible 

Cable crunches 1-2 sets 12-15+3-6

Today was difficult.  The diet isn't the problem.  I woke up weighing 167.  I did have my carb refeed last night, but its hard to get motivated for cardio in the morning after seeing you still have 13 lbs to lose.  Hopefully tommorow I'll see a big difference just for motivation sake.  Since my weight loss stalled I've cut out my 5th meal on my reload days and the carb meal is my 5th meal.  Then I'm adding 2 HIT sessions.  So cardio will look like this:

SUN AM 1 hour LISS CARDIO Afternoon 25 min HIT

MON AM 45 Min LISS Cardio Afternoon post training 45 LISS Cardio

TUES AM 45 MIn Cardio Afternoon post training 25 min HIT

WEDS AM 45 Min LISS Cardio Afternoon post training 45 LISS Cardio

THURS AM 45 Min LISS Cardio Afternoon post training 45 LISS Cardio

FRI  AM 45 MIn Cardio Afternoon post training 25 min HIT

SAT AM 1 hour LISS CARDIO Afternoon 25 min HIT

I hope I can keep this up for 7 more weeks!