Core and calves were burning today! Got in to late to get the cardio done. Something I have to work on. Blood sugar also better today finished off at 129.

Patrick

Abs are getting better. Was able to make it through all the sets of weighted deadbugs. Blood sugar was a bit higher today

Cardio is optional
20-40 minutes (depending on your goal)
Treadmill:
Max incline 
2-2.5 mph

- As you bring the ball up and your knee to your chest engage your abs

Weighted ball dead bugs

- While in a high plank alternate raising your knees to your elbows using your core

High plank knee ups

- Push through the balls of your feet 
- As you go up engage your calves

Seated calf raise

Make sure to get a full stretch and contract all the way up!
No half reps and no bouncing!!

Donkey calf raise

W2/D4  Active Rest Abs/Calves/Cardio

Melo

Really enjoy doing this program. Think this will be my 3 time trough this one.

W1/D1 Lower Back/Chest/Rear Delts

Great pump n I feel extremely big all over this will get big in next 4 week .but im double to 8 weeks

Jose

omid

W1/D2 Shoulders/Arms

Kaveh

Workouts have been getting alot better over the last week or so. Have increased how much water I am taking in not sure if that's been helping some. My blood sugar has been doing better over all. Still need to tweak some things. Thanks again!!

W1/D3 Hamstrings/Glutes/Quads

Right now feeling like I am at square one. I feel like I haven’t been as focused with my workouts. But again thanks for the workouts

Cameron

W1/D4 Active Rest Abs/Calves/Cardio

John

Chest and back feel amazing right now! Glad I am going through this again

W1/D5 Upper Back/Chest/Rear Delts

Brandon

W1/D6 Shoulders/Arms

Thanks again for the workout. Hope all is well

Workout was great! My blood sugar started tanking about half way through though. Had to stop for a bit. Still felt good though.

W1/D7 Quads/Hams/Ab & Adductor

W1/D8 Active Rest

Deadlifts feel alot better now! Didn't lift as much today, but felt like I had better form.

W2/D1 Lower Back/Chest/Rear Delts

Blood sugar was extremely high this morning, figured out my insulin pump site had failed. Got it fixed half way through. The workout itself was great, was not 100% there this morning though. Tomorrow is a new day though.

W2/D4 Active Rest Abs/Calves/Cardio

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