I have reduced the amount of cardio I have been doing, and have increased my protein intake a bit more.  I'm feling greater pump when working out, as well as increased vascularity...at least for a while.  I'm hoping to slowly increase the lean body mass, thereby increasing the fat burning mechanisms...

Well, I haven't posted much for a couple of months, mostly because it's been the same routine...get up, hit the treadmill for an hour, do to work, lift in the afternoon....I have continued to drop some bodyfat, inspite of a less than strict diet...Not off in the weeds, but still enjoying chips, salsa, and the occassional burrito.  I was going through all of my progress photos on my computer, archiving a lot, and I noticed a startling thing, that there was a point where I looked pretty lean, but more muscular.  That is the beauty of tracking the progress over the months.  You can go back, look at the trend, and adjust accordingly.  I think that I am going to make another adjustment, cut back on some cardio and see if I can attract some lean mass that I had.  I want to avoid the fat I dropped, but get some more bulk.  Guess I'll see how it goes.  I am a creature of habit, so it is difficult to stop running for an hour...

 

Still burning off the bodyfat, 90 minutes of cardio every morning; burning about 1200 calories per session.  Holding my weight, and have also had a new record on Lat pull downs of 260 pounds.  Was only 1 full reps, with 3 shorter ones, but broke the 240 barrier, finally!  Was able to get 5 good reps at 200# after that, so felt pretty good.  Was an overall good workout on my back!  Getting close to adding another year, so will post new pics at that time.

Well, I managed to increase my Military March cardio to 3.5 miles.  That is wearing a 20# weighted vest, at a 15% incline, and 3.5 mph, which took a loittle over an hour.  I then followed up with another 20 minutes of 15% incline, no vest, at 4.0 mph.  Good workout!  My legs are drained!  Weight Training later today!

Whenever I'm feeling a little less motivated on my workout, I try to find something that will provide the necessary "Kick" I need.  Yesterday, while performing my usual cardio routine, I started thinking about the day to day experiences of our outstanding men and women in the military.  I thought of how they must carry those backpacks in all kinds of weather, and with all degrees of fatigue.  Inspired, I put on my 20# weighted vest and started on my 15% incline, at a 3.7 mph rate.  I managed to trudge on the treadmill for about 20 minutes, or roughly a little over a mile.  By that time, my legs were burning pretty well and I was needing to stop and drink a bit of gatorade off and on.  It was a great workout that burned more calories, as well as provided me with a perspective and admiration of our patriots.  Hat's off to you all!  I am going to endeavor to add more and more time with the vest, at the incline as I continue to be inspired by all of you!  You are all in my prayers for your safety and strength, as well as my ongoing, unwavering support!  Thanks for all you and your families do...Let us always be mindful of your sacrifices.  

Continuing the cardio on the treadmill for 90 minutes at 15% incline, 4.0 mph.  Typically results in a caloric burn of between 1200 and 1300 cals.  I do it on an empty stomach, and I drink about 6 cups of coffee to add to the intensity.  Worked chest last night, specifically the upper and internal pecs to build up some lagging areas.  Gonna go in and hit the legs again this afternoon with heavier weights.  I have been adding a session of higher rep leg extensions every other day, in addition to the squats in the morning as well.  Still dropping about a Tablespoon of bodyfat every day...slow process.

Big Cardio morning!  Burned almost 1350 calories, 6 miles at at 15% incline!  Gonna go with low carbs today and high protein to shed more bodyfat. 

Did legs last night, as well as triceps.  The legs were sore this morning, but I did 75 minutes of cardio again, 15% incline, 4.0 mph.  Burned almost 1000 cal.  I followed that with a recent new addition to my program, an inversion table.  Hung upside down a total of about 5 minutes.  Have to break it up to keep the pressure in my head at a manageable level.  I decided to start doing this to counteract the effects of squats, etc, and as a therapuetic attempt to prevent future disc issues.  One of the interesting effects from this is that the last time I saw my doc, i was almost 1/4" taller.  I have been doing this for a couple of months now, and it seems to have some benefits.   I am still equating some of the extra 1/4" to user error, but if it is reported again in the future, I will say it is significant.  Body fat continues to drop some, still slow...but steady.

Did an hour of cardio again, an incline march at 4.0 mph on a 15% incline.  Afternoon weight Training was good with a quick set of squats and Leg extensions, Biceps, and shoulders.  Still finding the sore spots from working my upper chest real hard yesterday on the cables.  Maintaining a high protein diet and a lower amount of carbs...just enough to keep the energy up.  Put on a few more pounds over the past couple of weeks, was back up to 157 yesterday...that's up 4 pounds.

I took the last four days off due to extenuating circumstances, but it was good to allow my body to rest up and give it a chance to build some muscle.  Returning to the gym, I did a heavy back workout, achieving a new personal best for pulldowns of 220#.  I also returned back to the treadmill this morning for an hour, mixing it up with 30 minutes of running at 5.5 mph on a 5% incline, followed by 30 minutes, 4.0 mph on a 15% incline.  Had to get off after 60 minutes due a a teleconference I had to attend.  Still dropping bodyfat and seeing some increased vascularity in my back and legs.  So additional size on the wheels and separation.  The rest was good for me!  I may just compete again in April if things continue to go the way tey are right now!

Still doing cardio on an incline to burn out the legs, as well as the bodyfat.  60 - 90 minutes at 15%, between 3.5 mph - 4.0 mph, depending on energy level.  Did legs todays, as well as what I will call "Iron Cross" pullups...Wide, neutral grip, focusing on squeezing with the lats only, while legs are held straight down.  I am hoping to increase the wings that way.  Feels like something happens when I do them..Time will tell!   Happy 2010 to All!

Received full release today from restrictions related to my recent surgery.  Been working out at a moderate pace for the last week anyway, but it is good to be free again.  The layoff surrounding the surgery was good because I was able to rest up again and get ready for the coming new year.  I stayed with my diet during the holidays, as well as some cardio, so not too much ground was lost.  I did weighted pull ups yesterday to failure, from all angles, and did a light leg workout today to ease back into it.  Looking forward to 2010...wanting to add about 10 pounds of lean muscle, and drop another 1-2 percentage points of bodyfat..looking to get ready to maybe compete again in April...we'll see....

Had a week off due to yet another surgery.  But used it as a time to grow.  Ate lots of protein, and built up my stores to aggressively attack the coming new year.  Started Cardio again on Christmas morning...and again this morning.  60 minutes at 15% incline at a speed of 4.0 mph.  Burned about 1600 calories.  Hope you all had a Blessed Christmas.  Here's wishing you all a Happy New Year with a firm commitment to reach all your goals!

Still working on the legs.  Have increased incline to as high as it will go, 15% for 10 minutes, then 30 minutes at 10 -12%, and the remainder at 8%; speed is 4 mph.  Have begun to add some HIIT a couple times a week to maintain cardio efficiencies.  Still doing squats before cardio, 2-3 sets with 15 reps, 100#...I know, it's light, but produces a burn that, when coupled with the cardio on an incline, lingers for a good part of the day.  Devoting one day each week to supplement with aggressive weight training in the afternoon including leg presses, extensions, curls.  Going to add casein protein at night to fuel the growth.

Have continued to assault my legs on a daily basis.  I have increased the incline on my treadmill cardio to a maximum of 12%.  I walk at 4 mph for 90 minutes changing the incline from a minimum of 8% up to 12%.  In addition, I continue to also perform 3 sets of squats prior to the cardio every other day.  I have been feeling this in my calves and quads...so something is happening.  Will post progress photos later.