I've read some of them..

I'll try to work my way through all of them..

I'm going to crack down on my diet and cardio.. again..

Try to get this belly fat gone..

So I'll start posting my meals.. again, and doing REAL cardio.. again..

High intensity, with some low intensity sprinkled in..

March 1/09

Weight: 230

5 min w/u run.

SQUATS

BARx5x2
65x5x1
85x4x1
135x3x1
155x2x1
175x2x1
195x1x1
215x1x1
225x5x3

BENCH PRESS

Barx5x2
65x4x1
85x3x1
105x3x1
125x2x1
145x1x1
175x1x1
185x1x1
205x3x3 (160 + BAR)

Last one of those.. Next WO will be 195x5..

ROWS

BARx10x1
65x5x1
85x4x1
105x3x1
145x2x1
165x1x1
195x3x2

Ow.. Hurt my back.. :(

I'm going to go back to single arm rows for a while.. Mix it up..

HANGING LEG RAISES

10x3

Diet starting tomorrow (march 2)

March 2/09

15 minutes of semi high intensity on elliptical trainer..

Man.. I couldn't do more than 20 seconds of flat out pumping to save my life.. :(

It was more like 1 minute rest, 15 seconds flat out, one minute jogging, 20 seconds flat out, repeat..

Wasn't able to increase the flat out period much at all..

Oh well.. It's a start.

1.8km.

HR flat out was like 175, jogging was 160 (80% for 30 year old).

Diet

Breakfast: Oatmeal with cottage cheese and almonds

Lunch: Fruit salad (cottage cheese, grapes, almonds)

Dinner: Chicken Ceaser salad

Post Aerobic WO: 70g waxy maize, 30g protein

Snack: Oatmeal with cottage cheese.

Cals for day: 2520 Protein: 204g P 33%, C 44%, F 24%

are you SURE you took in almost 3,000 cals and close to 300 grams of protein with that menu???
you must be eating a HUGE amount of cottage cheese and oatmeal to get those totals!

yikes!

3 1/2 cups of cottage cheese.. 1 cup of oatmeal (uncooked)..

Is that huge? :)

Whoops!

Saw what I did..

Didn't see that fitday put in 4 servings (30g) of protein powder instead of 1 when I selected protein powder from my "recent foods" (it fills in the VALUES you inputted recently as well, so you have to watch it)..

See above for editted total..

Or just look here.. :)

Cals for day: 2520 Protein: 204g P 33%, C 44%, F 24%

Damn.. I thought I had my goal met.. :(

Can't be good to eat right before bed time, can it?

Your bench press is getting up there. Nice work.

IW

Thanks..

Full disclosure: I just started factoring the weight of the bar recently.. :)

March 4/09

10 min w/u run.

DEADLIFTS

135x7x2
135x5x3

4th try here.. I'm ready to concede 135 is perfectly adequate for practicing form.. Not sure how many sets or reps I did.. The above is just an estimate.. But I got pretty sweaty.. :)

I concentrated on arching my back and shrugging my shoulders back at the end of the motion (I tried it at the start of the motion, but couldn't reach the bar even without bringing my shoulders forward). Forgot to thrust my hips forward with an exaggerated motion at the end.. Also tried to concentrate on lifting with my legs and not my arms, not always successfully..



http://i285.photobucket.com/albums/l...deadlifts5.jpg

SPLIT SQUATS

40x5x1
60x4x1
80x3x1
100x2x1
120x1x1
130x5x3

I got a video of this, too, just for the heck of it.. Will post shortly..

BOSU PUSHUPS

10x3

FACEPULLS

"12"x10x3

Diet: Screwed.. Went over to a friend's for dinner.. Turkey cassarole, wine.. Definately made my 2950 for the day... I'll get back on the horse tomorrow..

Wow! Your overall coordination looked 10x better on those. I would call that a pretty acceptable deadlift.

Definately a large improvement.

Dubs

those are light years ahead of the last ones Doug, great job! my one real concern now is just watch how much you hyperextend your spine at the top of the movement. personally i dont see the need for any exaggerated hip thrust at the top part of the rep, that just puts undue pressure on the vertabrae when you hyperextend the spine, not a good place to be. you're already getting close to arching too far back so you start putting a big hip thrust at the end and you'll make it worse imo.

keep your arms locked and you'll have no trouble keeping them out of it.

Ok! Good to hear! Don't thrust the hips, just arch the back, got it..

Now I just have to remember what I did! :((

See my next attempt and we'll see if I just got lucky..

Scraping the shit out of my shins..

Even pulling my socks all the way up doesn't seem to help..

Might have to try taping them..

Here are the split squats..

Trying to make sure I lean back far enough to keep the leg angle at not less than 90 degrees (straight up and down)..

My knees felt like shit after 3 days of being on them 8 hours a day recertifying my first aid ticket.. But after getting going and getting the blood pumping, they actually feel better..

Even my back feels better from when I hurt it a couple days ago..

http://i285.photobucket.com/albums/l...plitsquats.jpg

I read the training primer:

Training and Size vs. Strength

What I took away from it:

Weight progression, at least 5 reps, and eating enough calories is how to get muscle growth..

Thoughts?

I also read:

Understanding Interval Training

What I took away from it:

I need to get a cardio "base" down before I get into interval training..

So how do I do that?

I'm assuming not by just doing high intensity right away on my off days, and just a mile of low intensity on my WO days..

But I'll go on some running forums and get an opinion and plan..