New addition to my home gym

OK, one of my new hobbies is searching on Craig's list and E-bay trying to find used gym equipment. Today I purchased this lat/cable machine for dirt cheap. It’s a Parabody lat machine that has a low row. So, I can do my wide grip pull-downs, narrow grip pull-downs, low rows, triceps extensions, cable curls, cable crunches, and a lot of other cable related exercises. My next purchase will probably be a standing calve raise machine or a hack/leg press machine.

Plan is going as planned

OK, so I'm down to 17.5% body fat!!! Yeah, I'm losing body fat like there is no tomorrow. I'm so excited. I'm down to 139lbs. I absolutely don't want to be under 125lbs. So, I'm going to stick to my diet, if I start dropping weight o fast, I will increase calories or decrease cardio. But, I'm fine for now. I will be posting pics by this weekend.

hardcore--workout regimen starting next week--muscle confusion and two per days

Monday morning:flat press, pull-overs, 1-arm bent-over rows, good-morning, and abs

Monday evening: back squats, sissy squats, dumbbell stiff-legged dead-lifts, calves

Tuesday morning: military press, behind neck press, upright rows, and abs

Tuesday Evening: barbell curls, incline curls, concentration curls, dip station dips, close-grip bench, triceps extension, and calves

Thursday morning: incline flyes, decline press, pull-ups, t-bar rows, and abs

Thursday Evening: leg extension, leg curl, lunges, and calves

Friday morning: shrugs, bent-over lateral raises, shoulder press, and abs

Friday evening: preacher curls, standing dumbbell curls, cable curls, tricep kickback, skull crushers, bench dips, and calves

******bicep and tricep exercises will be supersetted

Slight change in workout regimen

Ok, so I have been having some lower back pain. So, I will cut out deadlifting (both stiff-legged and regular deadlifts). I will replace my barbell stiff-legged deadlifts and my regular barbell deadlifts with lying hamstring curls and bent-over rows. So, my new workout regimen will look like this:

M,W,F
*chin-ups 3 sets, 6-8 reps
*dips 3 sets, 8 reps
*military press 3 sets, 10 reps
*lying hamstring curls 3 sets, 10 reps
*bent-over barbell rows 3 sets, 10 reps
*barbell flat bench press 3 sets, 6 reps
*Kettlebell snatches 3 sets, 10 reps each arm
*kettlebell swings 3 sets, 10 reps
*low ab, upper ab, and oblique exercises
*standing calve raises
*barbell squats 5 sets, 10 reps

5-6 days a week will I do anywhere from 30 minutes- 2 sessions of 60 minutes of low intensity cardio

*****I miss my sissy squats!!!! I will start doing sissy squats in a few weeks.

current diet and workout regimen

I have been dieting for the past 2 weeks and I'm already down to 141lbs @19.6% body fat. 2 weeks ago I started at about 146lbs and 21.6% body fat. I hope that by chronicling my fat loss journey that I will help to inspire others and to keep myself motivated. Currently, I'm following a High protein, moderate fat, and low carb diet. Here is my current workout plan:

M,W,F
*chin-ups 3 sets, 6-8 reps
*dips 3 sets, 8 reps
*military press 3 sets, 10 reps
*stiff-legged deadlifts 3 sets, 10 reps
*regular barbell deadlifts 3 sets, 10 reps
*barbell flat bench press 3 sets, 6 reps
*Kettlebell snatches 3 sets, 10 reps each arm
*kettlebell swings 3 sets, 10 reps
*low ab, upper ab, and oblique exercises
*standing calve raises
*barbell squats 5 sets, 10 reps

5-6 days a week will I do anywhere from 30 minutes- 2 sessions of 60 minutes of low intensity cardio