Well, I think it's time I start documenting my goals and a log out here and join in on some of the fun you all are havin'.
A little history on me... I spent from June 2002 through January 2004 going from a hefty 310 lbs to 184 and BF from the mid 30's to 11%. No surgical procedures or magic weight loss supplements, just a lot of sweat and massive changes to my eating habits. Since then my goals have shifted. I have been focused on strength and size increase, which has gone pretty well. I have gotten my weight back up to 205 (the right way) and I've seen PR's that I never thought I'd hit.
My goals continue to be strength and size gains although I'd really like to address the remaining ‘spare tire’ around the external obliques and to really see my abs. This may involve cutting the weight back a bit, however that's fine by me.
I'm also pursuing a personal trainer certification in the near future (likely NESTA) so if anyone has thoughts or suggestions I would greatly appreciate it.
Current PR's - 300 BP (up from around 200 a year ago) and 425 DL. I haven't really attempted anything else for max effort.
As far as a training plan I keep it fairly high level. I try to do something every day of the week taking days off when necessary (usually on M, W or F).
Foam rolling, dynamic warmup and mobility work with each session.
Sun - Max effort upper
Tues - Push
Thurs - Pull
Sat - Max effort lower
I will alternate HIIT, cardio, abdominal and core work on M, W, F.
Alright, I was planning to get outdoors for HIIT training last night. I hit the treadmill instead because it was convenient and in front of the TV.
Treadmill
30 minutes - 8 mph max every other minute with an increased incline of .5 with each set
Well, March Madness is here! Some pretty good games today. I truly enjoyed the VCU upset over Duke. This is KU's year to get past the first round (and hopefully beyond). Go Jayhawks!!!
Leg's are extremely sore today. Walking around the office was quite a struggle. I attended a teleclass and my son's school program tonight so time was limited...
Foam rolling, dynamic warmup, mobility
'Workout - Pull routine'
Pullups 3x10xassisted - this is an area of needed improvement
I’ll be ready for max effort lower body on Saturday as long as I don’t celebrate too much at the parade. I’ll be playing basketball over lunch tomorrow for cardio and will also do some abdominal and core work tomorrow evening.
As far as a training plan I keep it fairly high level. I try to do something every day of the week taking days off when necessary (usually on M, W or F).
Foam rolling, dynamic warmup and mobility work with each session.
Sun - Max effort upper
Tues - Push
Thurs - Pull
Sat - Max effort lower
I will alternate HIIT, cardio, abdominal and core work on M, W, F.
Thanks.
N
Sounds like a solid plan. Your exercise selection looks good, too.
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Those who live by the sword, get shot by those who don't.
Well I went to the second of three corporate challenge tryouts for basketball this morning. Great cardio workout. Six will be selected and five showed up. I think my chances are good 18 people signed up. I'm sure they'll show up next week.
Workout - Cardio/Abdominals
Cardio
45 minutes 3 on 3 half court basketball
Back to max effort lower body tomorrow
Jayhawks made it past round 1 and sent a message to Kentucky/Villanova. What that message we'll have to wait and see.
N
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“...a good workout should make you feel almost queasy upon hearing what lies ahead.” - Mark Twight
Neil's Goals and Training Log
18 people signed up. I'm sure they'll show up next week. 
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