@dj_mikey thanks for that web site, there are a ton to try out but I'll definitely try that spartan one tomorrow morning. Agreed also on not using the same workout, it's the only reason why I'm dropping off mi40 for 6 weeks as nothing has ever pushed me harder or gotten me results faster than it has thus far. I know the 8% is somewhat unreasonable but I'd really like to at least hit it for the summer (beach season) then drop back to 12ish in the fall-spring as I build muscle again as it's nearly impossible (as far as I know) to maintain such a low body fat while simultaneously building or even maintaining muscle long term. Also gym ac... I live in Minnesota, AC is only relevant 1-2 months out of the entire year .

As for leg day... we had a love hate relationship for a few months but now I honestly look forwards to it as it almost feels like a climax to me when I finish. No joke at the end of my leg sessions I feel like I can conquer anything... as soon as I can walk again.

@spasm mass over strength is definitely what I'm going for. I'm already far stronger than I need to be for the tasks I have to accomplish on a day to day basis and don't have any plans for competition weight lifting or anything like that.

Thanks for all the advice, being unable to workout for a few years due to injuries, there has been a lot of catching up I have to do in terms of learning, and even getting back the muscle memory for proper form and execution. I really do appreciate the advice and help.