heavy back day...

weighted pullups
bent over rows
deadlifts

:-)

The cardio and light lifting is probably best if you are looking for some fat loss. Remember that diet is a huge part of it to, sometimes more so than exercise.

Is 180-200 grams of protein more or less than you were taking in prior to beginning the program? I wouldn't up my protein levels too much until you have achieved at least part of your desired fat loss. I would suggest cutting back simple and complex carbs as much as you can and still maintain the energy to do what you need to do and to work out. I am not sure what your food options are there, but you can tweak whatever you have to work.

Good luck with the program, and there are many of us here to help when you have more questions. :-)

Thanks.
I am weighting in at 200-205 right now. So I am close to the weight I want to be at. The portien is guessed cuz i take 2 protien shakes a day and eat 3 small meals. So the numbers may be off a bit. I do limit carbs. Cutting carbs was the hard part of eating right for me. For like the first two weeks I tried to cut them out completely but then realized that wasn't smart so now I eat them just watch to make sure not to much.

Sounds like you are on the right track, Brother!

Thank you for your service to the USA between workouts. If other questions pop up, I am always honored to help you if I can. :-)

Ditto...

Cardio only day today, 16 miles in 1:54, felt easy.

Back is really hurtin' today. Don't think it is related to squatting last week but really sucks.

Hope it feels better tomorrow, Jim.

Off day for me....back at it tomorrow.

Decided to lift today since I had all those carbs this morning. :-) I know, I know ... "off" days are supposed to be lift-free. So sue me. :-)

Since they're not in my current rotation, there's nothing quite like it in my rotation, and it's my favorite lift -- and at the egging on of Gerry -- I decided the deadlift would fit the bill.

135 x 10 raw
225 x 10 raw
(took shoes off, grabbed the Inzer, and strapped in for the next set)
315 x 6 (easy, but stopped because I wanted to conserve for more)
365 x 3 (okay ... that was a challenge. I probably could have done 4 or 5, but wanted more)

So I was faced with a decision -- hit 405 for more than one rep or skip 405 and try for a personal record 455. What do you think I did???




455 x 0
455 x 0
455 x 0

Okay -- you can't blame me for trying. At this point, I was feeling pretty spent. I took the 25s off and strapped in for 405; but I felt a slight tinge in my right glute and didn't want to injure myself, so I stopped.

Finished off the day with a bunch of pull-down abs and cable rope crunches. :-)

I effing love lifting weights. :-) :-)

Ain't it cool? :-)

Indeed it is. :-)

white flood ordered...should be here tuesday. Hadda get rid of the no-xplode so did 4 scoops on Friday and it actually worked for a change.

I really liked no explode, even though it didnt get a lot of love. Curious about the duration you took it for Jim? I only took it for 8 weeks, then took some time off, curious if ater a certain amount of time it looses its effectiveness?

IMTO BSN is junk.

I don't think you are supposed to eat for a bit before taking it. And I did cycle it so it wasn't from my body just not reacting to it anymore. I just stopped seeing results after awhile, and it started tasting god awful to me....

Almost time for the gym.

CARDIO, cardio, cardio.

Gymtime isn't happening fast enough today.

no gym for prob. the next week for me. I was feeling bad on friday, awful on saturday and like death on sunday. I went to the hospital today and I have pnuemonia. I weighed in at a slim 253. Going to attack the meds, and then start carbing up. The worst part about it is no smoking ( I might have to get a second opinion on that one)

Sorry to hear that. I hope you feel better very soon.

Get better soon Dave, pnuemonia can be a *****. I would recommend heeding the Doc's advice about smoking....learn from my (bad) experience. :-)

Off to hit the gym after my surf through the Asylum.

Do Work, Tom!