While the basic exercises will stay the same, I'm going to change my weekly routine for this final month.
Whereas before it was on/off low-rep/high-rep weeks, from now on I will do routines of 10, 8 and 6 repetitions each week.
So, for example, today I did all the exercises in my plan - Olympic lift, squats, bench press/push-ups, pull-ups, dips, EZ-bar curls and lateral raises - in four sets of 10 reps each, all with the same weight.
When I do weights again this Thursday, it will be heavier sets of 8 reps. On Saturday, heavier still of 6.
Next week, I go back to 10 reps, slightly heavier, and so on.
Cardio on alternate days as before, but I'm also looking to add more cardio on the weight days, too. Specifically, where possible, I will go to the gym twice per day.
Today I did about 45 minutes of weights followed by 20 minutes at 7.2kph on the treadmill in the morning, and then returned to the gym just after 5pm and did 50 minutes at 7.0kph.
As I said before, I'm basically at my 180 target and should surpass that this week. My revised target will then be 172 pounds, although I may need to go as low as 167 before my abdominals are properly visible.
Today's food:
