**Tuesday, 12/18/12**
**Light phase of the cycle**
**Front Squat** 3 x 6-8

__Warm Up__
Bar x 10

95 x 5

135 x 5

__Working Sets__
165 x 8 x 3

**Single Leg Calf Raise** 2 x 15-20

BW+65 x 15 x 2

**RDL** 3 x 6-8

__Warm Up__
Bar x 10

95 x 5

115 x 5

__Working Sets__
155 x 8 x 3

**Side Bends** 3 x 20

35 x 10 x 3

Nothing special, Friday and Monday will be medium days, then after the holidays I will start going full-bore. Still not pressing, hopefully I will be able to Bench, OHP, and Dip with light weights after the holidays.

Thank you, come again

**Monday, 12/24/12**
**Fasted Training: 10g BCAAs**
**Deadlift** 2 x 3-5 RPT

All sets RAW, working sets w/chalk

__Warm Up__
145 x 6

225 x 3

255 x 2

315 x 1

__Working Sets__
365 x 5... 4 o/o and 1 u/o

330 x 7

**Weighted Chin Up** 3 x 4-6 RPT

BW+40 x 6

BW+25 x 7

BW x 6

**1 Arm BB Row** 3 x 6-8

90 (115 w/bar) x 8 x 3

Well, today ends my incorporation of staged cycles. Cycle shmycles.

For all of you leangainer/intermittent fasters, here is a great calculator:

Intermittent Fasting macro calculator
Thank you, come again