I don't have DVD, maybe I should get. Because I find it hard to pick that book up sometimes. Some all the times.

The DVD is infinitely easier to glean info from, although the book obviously goes into more detail. If you have trouble with the book on stuff like the elbows, I'd def get the DVD.

Got up before work and ran for 40 minutes in my brand new way too expensive running shoes. On the plus side, my feet did not hurt at all.

After horrible Penguins loss I went to gym

Squats 3x5 205. Wrists felt way better, I was keeping track of them better and they hardly bothered me at all when I was focusing on them. The bar was rolling on my left shoulder a little bit and it was making my shoulder pop during the reps, but it wasn't painful at all. Certainly have to keep the bar more sturdy, and I will.

Press 1x5 115 2x3 115

Assisted chins 3x5 70

4x25 swiss ball crunches alternating w/ chins

And after I crushed a KFC Double Down.

Squat 2x235. When I was racking my second set, I think I missed the peg on the right side, and that ****ed me all up and I reracked it and everything but I tweaked something in my back/behind shoulder. I couldn't do anymore at 235, so I was going to just do a lot of reps and work on my bar placement at 135, but it was bothering me just getting it off the pegs, so I said **** it and moved on to bench

Bench 1x2 215 2x3 205. I started at 215 and got two reps by myself, could have possibly gotten a third but didn't want to risk it w/o spotter. Then I got up and looked around, and everyone around me was too dickless to trust to spot me, so I just did the 205 by myself. Next time I'll find a spotter.

Deadlifts 1x3 235. I really need to get a video out of these and work on them more. Go through that SS book a lot.

Hopefully my back thing won't be any issue in the morning and I'll be good to lift in a day or two. I'm pleased with the bench progress. And I'm getting the bar better on the squats...definitely doing low bars, but still not feeling that great with heavy (I know it's just heavy for me) weight on my low bars. Practice makes better though...

Ran for 40 minutes outdoors in the sun today. Then took a cool shower...so nice.

Ran this morning before work also, 40 minutes. First time I've run two days in a row in a while...weigh in probably Fri, because I'm leaving town Saturday.

So my back is still messed up from Saturday. That sucks.

I warmed up squatting, did 135, then moved up to 185 to continue the warmup and as soon as I got it off the pegs my back started bothering me in the same spot where I hurt it on Saturday. So I took the weight off and I was going to do like a bunch of reps/sets at 135 and when I tried to get that off the pegs after the 185, that was hurting too. Super weak.

Press 3x3 125 PR

Assisted chinups 1x5 55 1x4 55 then I went to walk between sets and my back was bothering the hell out of me even walking. So I guess that's it for a week or so while I'm back in Ohio. I was thinking about getting a day pass at a gym when I was back there, but now I just might not. I'm definitely bringing some running shoes and taking a few runs while I'm there, but I probably won't lift let my back rest and it will hopefully be fine when I come back to Vegas and start lifting again.

Weigh in today

228 lbs, down from 231.8 last month

Bodyfat 27.3% down from 27.7% last month.

Very disappointed in weigh in today honestly. Expected better numbers. This month is going to be a challenge because the first week I'm going to be back in Ohio not really lifting, hopefully running, but definitely eating poorly, but after that I really want to focus on dieting way more than I have up to this point. Prepare meals ahead of time, be measuring everything and taking detailed logs. It's way easier said than done, but it can definitely be done, and it needs to be if I really want to complete my goals.

Life is gay.

Cheer up my friend! marathon, not a sprint!

I hate marathons. I want fast answers, NOW!

I finally found a real plan that actually works, and fast. It's called Jimmy Tango's Fatbusters, check it out.

http://www.youtube.com/watch?v=DQYVRr0EYBA

Eat the same stuff every day, then no need for a food log. It helps if you cook like **** and don't mind eating the same thing every day.

I can't eat the exact same things everyday. I get tired of eating the same chicken after a few days. But I think I'm going to rely on eggs and chicken, deli turkey, and fish, mainly tilapia and salmon. I'm going to have to buy a wok and stir fry veggies, because I'm not really eating enough of them. I can't bring myself to eat enough salads...it gets annoying throwing salad mixes out all the time. I do like fruits more, and can eat them without having to throw them away.

I"m going to have to find a few recipes that I can rely on, and then cook a couple day surplus of a couple dishes so I can alternate. That seems like a sensible plan. And then maybe have 2 cheat meals or something a week. I really need this to be something I can maintain for a long period of time, because it's definitely going to take a long time to complete my goals.

Haven't lifted since 4-29 and that was a garbage session due to back issues, so I'm back in town now and had a really good session today.

Squat 3x3 225 Back was not a problem today, though it was definitely caused by doing my low bar grip poorly and missing the peg when reracking. The grip felt better than it ever has today, but there's still room for improvement.

Bench 3x3 215 Used a spotter, probably didn't get a good third rep any of the three sets, so we're going to stay at this weight until I'm getting all three reps up consistently.

Deadlift 1x3 245 Definitely my best deadlifts ever. Really worked on keeping my back in extension, and getting the weight up, and locking it out was easier than it ever has been so I'm going to attribute that to better form. Must keep working on the form, and get some videos out for you guys to help me fine tune things.

Feeling good about today, it's good to be back.

Gonna try to start logging food, so I guess I should do that on here too just to keep myself in check, or for you to help me stay in check.

I ate lighter than I should have today, and certainly lower than I will in the future.

My goals for the month are: 2228 cal. 249g protein 50g fat

I will be taking one day off from this per week.

Today's numbers: 1605 cal. 210g protein 30.5g fat

Ran 37 minutes after work today. Should have been 40 but I pussed out the last three minutes.

Pathetic.

1529 cal. 235g protein 29g fat

More protein today, that's good.

Squat 3x3 235

Press 3x3 125 These were heavy as hell today. So much so that my shoulders felt really weird afterwards and I didn't want to risk doing pullups with them.

So I went with a bro style exercise

Flat bar curls 3x8 60

I know, I'm gay.

2025 cal. 255g protein 46g fat

FWIW I'm doing 3x5 twice a week while cutting, seems to work just fine so far. Recovery not an issue, although I'm doing pretty heavy partitioning of my kcal intake (2500 on workout days, 1500 on non-workout days). I'd try 3x5, since the added volume will mean less chance of strength loss.

Soul, how long have you been doing the cutting? And do you do any cardio on the side?

I would rather go 3x a week at 3x3 than 2 at 3x5 I think...and I try to run or get some cardio in a couple times a week if I can too.

What are your goals?

3 weeks now. I do HIIT (spinning class) once a week. Your way sounds fine.

Gonna cut for 1.5 months more, then vacation, will reevaluate after. I want to get down to 10-12 BF % and stay there. Probably try to milk a tiny bit more linear gains out then move to Texas Method or a variation thereof.

That's cool. I would love to get the BF% that low myself. Do you know where you're at now?

Today's numbers: 1685 cal. 201.5g protein 31g fat

If I would guess, around 18-19. Lost around 10 lbs since I started.

You're just guessing? You're not measuring it in anyway?

I'm using one of those scales that measures it at my gym, I'm thinking about purchasing one of those scales, but it might be a mistake as they're not completely accurate. I mean nothing really is outside of underwater weighing which is unreasonable to expect to be able to do with any frequency.

I feel like if I can keep this diet going for the next few weeks pretty well, that I should drop a decent amount this month for sure. The trouble is my birthday is next weekend, birthday partying is not conducive to dieting well. But I'll try to make the best decisions I can. A cheat day also helps make all the difference.