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Well good news from the Doctor in two weeks I have lost 16lbs I went from 224 to 208. Also I found out that I have an extra lobe on my right lung. I asked if this was good or bad and he said its like having a super lung so I guess I am in good shape. My resting heartbeat is 55bpm and everything else looks good. Hopefull I can keep the weight rolling off he said I need to get down to 175 to be at 14%bf so that is my goal.

Today was finally time to hit the weights again. The trainer changed things up a bit and we increased the weights and lowered the reps 10,8,6,3 negatives then to failure usually around 15-20 with a much lighter weight. I have to admit I was questioning his methods but today I felt every single muscle we targeted. Today he made sure that after we were done with one set I stretched then flexed and held for 2-3 seconds then stretched and did it again, after that I would take about 1 1/2min and start the next set. Everything is burning right now it has been a long time.
He checked the weight loss and said we need to slow that down. As far as strength I know I am not loosing anything yet but I guess that cant last for long with 8lbs a week. I am hoping that since I was just starting I was just pulling alot of retained water out and not really loosing lean muscle mass. Guess we will have to see.