One more workout to go, then I switch to the 5-day cycle. The program recommends a week off between cycles, but I'm not doing it right at Xmas. That's a recipe for diet disaster. 

I screwed up and didn't use grips for my first set of deadlifts and prematurely killed my forearms. The rest of the workout suffered for that idiotic mistake. Overall though I got past it and made good progress. The lower rep counts are due to slower movement. The DOMS today is a good sign as well. I'm sore as hell. Bring on the last Friday!

(The THT program is a creation of Mark McManus at MuscleHack.com - It's free. Click to check it out and start it yourself!)

A.M. - Weights

Overhead Triceps Cable Extension (V-Bar) - 15/14
#{85, 85}

Leg Press Machine (single leg) - 15/15
#{230, 230}

Leg Extension Machine (single leg) - 15
#{130}

Leg Curl Machine (single leg) - 15
#{130}

Overhead Cable Crunches - 20/20
#{95, 95}

Est. Calories ~ 545

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 495