They way I do it is run the full first mile at about 5.5-6 mph then walk until my chest isn't about to explode anymore, then run another .25-.5 then walk and repeat for up to 45 minutes. This is usually not on the same day as weight training. I'm also on a special K type diet. Lots of grilled chicken and steamed veggies in my dinners.

I forgot to mention that I've lost about 12 pounds in the last two months doing this. 25 more ad I'll be back to strength training.

mmmm mmmmmm I'm going to a mexican restaurant tonight. Its gonna be fun!
I would try doing that 2 times a week and 3 times a week do steady state cardio. Dont know much about the Special K diet. But chicken and veggies is a cant go wrong. Eating clean will normally do wonders in and of itself.

Special K diet is a bowl of cereal for breakfast and lunch with a snack between them and another snack before a typical dinner.

and that's it? I don't know about that diet. Sounds kind of empty to me.

Pretty much. Its really just a weight loss diet. I tend to swap the order and have a normal lunch then cereal for dinner instead. It's hard for me to follow other types of low carb, high protein and vice versa diets, so this one has been pretty easy for me and works pretty well.

No lifting this weekend for me. Spin yesterday and today. Off tomorrow, get to sleep in a little...

Same for me Pete. Just been eating my balls off. Sleeping a ton too. Back to the grind monday.

Back day today...did some rowing for the first time since messing up my lower back a couple weeks ago. Stayed light, only went up to 245 for barbell rows....feels fine tonight, think I am ready to row.

Squat Session Tonight
480x5,5,5,5
Lock Outs 650 x 5
Leg Press
GHR
Abs
Calves

Spent...

I'm working on bringing up my shoulders. 6x3 reps of 90lbs on DB Shoulder press, 4x3 of 165 on push press and 3x3 165 on seated overhead press. I found the seated pressing to be much easier than standing, which makes no sense to me. I'd figure a push press (using some legs) would be easier but it wasn't :-)

maybe you're arching your back too much and basically making the seated press an incline bench press. :-)

I would have been spent after TRYING to get 480 off the rack! Well done sir!:-)

I did legs for the first time tonight in two months. I'm already hurtin. LOL

looking good, frank. :-)

today was nothing special (chest). tomorrow is back. :-)

Second what Dokk said. Do em standing to avoid doing an incline press. That's what I do at least.

We talking bring them up strength or size wise? Let me know. I got a couple of good tips either way.

Gimme the strength tips, Frank. :-) Shoulders are a weakness for me ... and they're delicate. I could use a good shoulder workout for Thursday. :-)

Bring them up primarily for size. Definitely lacking there.

You guys might be right on me arching my back too much. I'll try changing my form on the next lift.
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Tried to do some legs this morning. Thought my back was good, it's been 2 1/2 weeks since I tweaked it and it's not been bothering me at all for about a week. Anyway, I wasn't able to go heavy at all, as it started to bother me at 225. I backed down and did a couple more sets at 185, checking my form. I notice I don't always come straight up out of the bottom and wonder if that is causing this issue. Anyway, did some deads, again stayed light, then finished up with some ab work and a load of stretching. Spin tomorrow.

Back attack for the Admiral. :-)

Warmup/stretch

1-arm HS low-rows: 1p x 20, 2p x 12, 3p x 10, 3.5p x 8, 4p x 8 (strapped in from here on out), 4.5p x 6, 5p x 4

Old skool t-bars: 2p x 12, 3p x 12, 4p x 10, 5p x 7 (I might have been strapped in here, my hands were killing), 6p x 3 (strapped ... and my hands still hurt)

Bent-over rows: 185 x 8, 225 x 7 x 3 sets

1-arm stability ball DB rows (hard as sh*t to stay on the damn ball): 70 x 8,8,10

HS high-rows: 2.5p x 10, 2.75p x 8, 3p x 6

Tried some pull-ups; but my lats were fried

A bunch of cable curls ... 1-arm and 2-arm w/a cambered bar

1-arm underhand grip 30-second (goal) pause pull-downs: 100 (30), 110 (25), 120 (20)

I'm hungry. :-)

Way to Row, Dokk! :-)

Thanks, Admiral. :-)