Never 2 Late 2 Chase the Dream (it's better than liposuction)

[kfisherx]

Stats day. Even with the amazing pig fest this weekend I still managed to lose 1 lb. So now this is getting a bit tricky. The very cool news is that I listened to my body last week and allowed myself to eat when I felt so hungry and I did not worry RE the scale. I am going to keep the calories relatively high again this week. My new goal is to drop at .5lb a week and try to push the bf% down instead of the lbs.

	Date	lbs	bf%	weekly avg cals	weekly avg protein in g	weekly avg carbs in g	weekly avg fat in g	weekly avg macro % (P, C, F)
	4-May-08	133.8	19.5%	2656	263	266	69.4	38,39,23
	27-May-08	130.2	17.4%	1696	193	163	37.1	44,37,19
	3-Jun-08	129.6	18.4%	1784	190	182	41.2	41,39,20
	10-Jun-08	128.2	17.8%	1648	192	166	38.8	43,37,20
	6/18/2008 *	125.6	16.6%	1538	167	165	37.2	40,40,20
	24-Jun-08	124.6	16.8%	1587	165	151	44	40,36,24
	30-Jun-08	124.2	15.6%	1721	188	165	43.2	42,37,22
	8-Jul-08	124	15.2%	1798	183	184	43.5	39,40,21
	15-Jul-08	123.4	15.4%	1679	184	175	36.8	42,40,19
	7/22/2008 *	123.6	14.4%	1769	179	186	40.2	39,41,20
	29-Jul-08	122.6	14.7%	1815	179	188	42	39,41,20
	Day	Exercise	Duration(Cardio) in hours	Avg HR if cardio		Total lbs	Total bf
	Tues	lift w/David = legs	NA	NA		11.2	4.8%
	Wed	Bike ride fast 40 min 1 hour easy walk	40min	140
	Thrs	lift w/David (bi,tri) 1 hour fast run	1	150		This week	This week
	Fri	Ride to work	3.15	140		1	-0.3%
	Sat	REST	NA	NA
	Sun	REST	NA	NA
	Mon	Lift Legs (dl, squats) Walk 40 min	NA	NA

[Bytsi]

Can't wait to see new pics!!! Your consistency shows in your excellent progress

[kfisherx]

Quick drop in to update workout log. Today was workout with trainer day and we did pecs, shoulders (more pecs than anything actually) It was again loads of fun. I really like working out anyway and when you are working out with a friend it is even more fun. I learned a lot today about the different muscles that are in the pecs and how the shoulder operates too.

He started the day off by striding into the gym and yelling "Whatz up beef-cake?!" to me. I love that. It is such a crack up. He either calls me beef-cake or candyass depending on the situation. Today I was mostly beef-cake. I worked to failure on most sets. Another trainer was working his client alongside of our bench station and commented on our good solid lifting. That makes it all worthwhile ya know...

Warm up
tready run 3.5% x 1 mile (average of 4.0mph)
push ups 1x25

Incline db press
1x25 (20lb)e
1x12 (25lb)e
2x12 (35lb)e

Bench press
1x15 (65lb)
1x10 (95lb) Only made 6 of these unassisted
1x12 (85lb)

bw dips
3x15 (failed the last one actually but got some assist)

db pec flyes flat
1x20 (20)e
1x15 (25)e
2x10 (35)e

cable pec flyes
1x15 (2 plates)
1xfailure (1 plate)

So now my lower body is sore and my upper body is tired and will soon be sore too. Tomorrow will be a rest day except for a nice long walk.

[tcoy777]

Nice workout. Thats some impressive volume. It was funny today that one of the trainers asked me to spot him while doing squats. I was afraid I would not be able to help him as he was doing more then I have ever seen anyone do. Glad I did not let him die.

[kfisherx]

Originally Posted by Bytsi

Can't wait to see new pics!!! Your consistency shows in your excellent progress

I hope I can get these abs to show up in pictures this weekend. They are so amazing to me. I actually have abs!!!

Originally Posted by tcoy777

Nice workout. Thats some impressive volume. It was funny today that one of the trainers asked me to spot him while doing squats. I was afraid I would not be able to help him as he was doing more then I have ever seen anyone do. Glad I did not let him die.

LOL!! Yeah that is the rub RE spotting. You don't have to lift the whole amount they are. Generally the person lifting just needs a tiny bit of a help. This is especially true for spotting a squatter. Did you squat with him so that if he fell he would land on your knees?

[tcoy777]

No he just wanted me there to help push the weight up if needed. He failed on the the last rep of a lighter weight. So I knew I was going to have to give him a hand on the last rep of his max weight. I kind of helped my push pressing the weight with him. Don't know if I really helped much. I think for squats it would make more sense to have 2 spotters, one on each side of the bar. Still its nice when one of the big dogs asks me, a skinny runner, to spot them on heavy lifts.

[kfisherx]

My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!

[Bytsi]

Originally Posted by kfisherx

My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!

Gee... the man-ho at our local gym spots all the women by grabbing their hips and hanging on for a grope as they go up and down in a squat... I thought THAT was the way to do it