Yeah, that's true..

Why NOT add some blueberries? :)

Sept. 18/08

Weight after breakfast and b.m. 208lbs.

PreWO shake:

35g of whey, 72g of waxy maize, 1/2 cup of OJ.

Tasted way better with the OJ and not as much water.

Workout B

No cardio, really..

Just some running on the spot, jumping jacks, pushups..

Some mobility stretches.

Deadlift

50x2
90x1
160x3 (150 last time)

Felt good..

Split Squat

NW x 3 x 10

Hip flexor really hurt with this one.. Was tight..

Push ups (normal)

26, 10, 10

How do I progress these? By reps or difficulty (bosu, etc)?



Calories for the day, around 2800-2900

reps and rest time in between sets....or you could add weight to yourself via back pack .

Ok, thanks!

^^^You could also elevate the back feet a bit. And you could get stretch bands and do band resisted push-ups.

And as you mentioned doing them on a ball could be good as well.

You don't have to keep doing them forever, of course. At some point you might do some dumbell pressing or whatever.

I'll do bosu pushups, then..

Try to get up to 26 on that..

Sept 20/08

Ok, met with the trainer today.

Measurements:

neck: 16.5
upper chest: 44
chest: 42.5
arm: 14
Ribs: 40.0
waist: 37.75
hips: 43
thigh: 25.5
calf: 16

Age: 34Height: 6'3"Weight: 210 Body fat: 21.8%

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

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

Excuse the underwear (nice of her to NOT point that out?).

Forgot to get a shot of the back..

Dunno if I overcompensated with the side profile..

I wanted it to be a natural, true representation (no sucking in of the gut)..

But maybe that pose IS a bit off.. Dunno..

I DO have most if not all of my fat in my gut and chin..

Caliper measurements:

tricep - 9.5, bicep - 7.5 back - 16.0 ab - 18.6

We then talked about nutrition..

TRUE OR FALSE:

It's good to have a varying caloric intake from day to day (2850 one day, 3000 the next, 3200 after that, 2800 after that, etc) as opposed to the same number day in, day out...

Keeps the body from getting used to it.

If this is true, would the caloric difference between a day off and a training day, where I am adding the before and after WO shakes be good enough?

Say 2900 on days off, 3200 on days on?

Talked about cardio:

Basically do HI cardio on days off, with a LI long run on the weekends..

WORKOUT:

SQUAT

http://i285.photobucket.com/albums/l...y/th_squat.jpg

With the squats she suggested I point my toes more forward (without getting the knees going together to get the quads more involved and lessen pain in the groin..

Also we noticed I'm having trouble keeping the weight on my heels..

Bringing the weight too far forward?

Lemme know what you think..

BENCH

http://i285.photobucket.com/albums/l...y/th_bench.jpg

Bench felt good..

DEADLIFT

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

Deadlift felt ok, too..

She had a good tip about keeping shoulders forward of knees, forward of weight.

Is my back rounded?

PRESS

http://i285.photobucket.com/albums/l...y/th_press.jpg

http://i285.photobucket.com/albums/l.../th_press2.jpg

She suggested bending the knees more (not more than I am already. This is post suggestion..).

ROW

http://i285.photobucket.com/albums/l...sky/th_row.jpg

Row felt fine.. Didn't feel like putting too much weight on..

Grip slightly wider than shoulder width..

She had a good tip of making a point of looking forward, not down, so the back doesn't round.

Did planks after that and called it a day..

Calories for the day= 3,375 260g of protein. 36%C 32%P 32%F

Hey cool of you to take vids...

I'll be the first to critique if you don't mind ;)

SQUAT
1.) Your lower back didn't round much. Thats good.
2.) A little more depth would be better.
3.) If you can, push your knees out more.
4.) Focus on trying to use your ass as much as possible. Focus on your knees being out and using your ass.

BENCH PRESS
1.) I am not a bencher so take this with a grain of salt.
2.) Looked really good.

DEADLIFT
1.) Form was not very good on this.
2.) I think perhaps tall people find it a bit difficult to deadlift.
3.) I am not sure maybe doing it sumo would be a better idea for you.
4.) In any case, doing it sumo doesn't mean it's easier. It just means you better build rock strong hips and glutes.
5.) You are rounding your back when you are taking it off the floor. This is a no no.
6.) Your knees lockout before your hips lockout. Bad. Everything must be in unision.
7.) While lowering the weight your back is rounding again. Not good.
8.) Read the articles by Eric Cressey on t-nation in which e discusses the deadlift with pictures and videos. It will help you greatly.

PRESS
1.) Think of this exercise as the vertical bench press. So just keep your knees a little bent. Don't use them as mini-springs.
2.) Your elbows were out forward. Good job.
3.) Next time when the elbows are out forward, try and bring your shoulder blades together. That means try pinching your back. It will help.

ROWS
1.) There are many different types of rows.
2.) Your form looked good.
3.) When you pull the bar up, try and get your shoulder blades together again. Squeeze your lats together. It will help.

Good job on getting the vids :)

Thanks for the feedback!

With the squat the lower I go, I notice the weight coming off my heel and my feet splaying more apart (pain in hip flexors, more glute involvement)..

Maybe this is what's supposed to happen, but like I say she suggested keeping the feet straighter..

I'll check out that stuff on deadlifts, thanks!