Hey thanks for the replies guys

Also today i am going to get my body analyzed @ my old high school, head football caoch is a really good family friend. Reason being is that i train mostly in a aneraobic zone and i know for a fact i gain quite a bit of lean mass while cutting fatty tissue which tends to throw off my weight reading a bit.

They use a really nice Tanita body Analysis machine that calculates lean tissue, fatty tissue, bone mass, water weight, just about everything. After i get "read" i will post the results.

I think right now im around 17% bf but if im higher i just might need to step up training a bit and start doing morning and night runs.

Day by day i can really see improments in muscle definition, stomach is getting flatter, legs are getting cut, arms are starting to look better.

But gotta go, gonna do another 1.5 mile run right now

Started the run a bit fast and didnt feel to good halfway through so i decided to turn it into a interval supermax run (great name huh).

Ran a half mile @ a 7:30 per mile pace then did sprints up to my max heartrate then rested untill i was below zone 3. @ one point i hit 220 bpm which is 110% my max heart rate, aka my supermax. I did hit 25mph also.

Burned 380 cal
Heart rate zones and time in zone.

2 60-70
00:07:25
3 70-80
00:07:23
4 80-90
00:12:39
5 90-100
00:02:15

grrr.. 45 inch chest...mmmm I like.. sounds like you are really pushing it V..You are inspiring me to check out that website you gave at the top..Im really trying to figure out how to maximize my workout and lose my wt fast...and healthy of course.. I would love to do an all sex diet..unfortunately all my workout buddies are exhausted LOL

Define pushing it, lol.

Today was the same ol same ol, decided to skip my morning run and go do some chest/back weight training at the local YMCA. Always remember quality of quantity and sheer weight when lifting. I saw a few younger kids (high schoolers) trying to lift as much weight as they could (trying to impress poeple) but not even completing full, quality reps. Thats a waste of effort cause nobody is looking, nobody cares how much your lifting.

Had to really cut down the weight cause my bad shoulder was starting to hurt.

Anyways...got to shower and dress up for work now. Got a 6 mile ride in front of me and that will be it for the day, might throw in some jump roping at night.

Ouch, ouch, ouch, ouch

Im sore, but at least i know that my time in the gym was worth it.

Today will be my off day, because i wont be exercising today i wont be able to cheat @ all on the diet but i think itl be cool.

Sunday i think i might go trail running.

Current weight: 210

Im sure you are sore silly..dont kill yourself while your running down the stretch dude! You're doing terrific..you inspire me to push harder!

Hey your doing good,did you ever find out what your bf% was(sorry just curious lol)your so right form is everything when lifting.trying to impress will only get you hurt.

Ahh good pain(from working out) gotta love it, it means its working lol

Smiley, i didnt ever get a chance to go get analyzed but maybe tommorow.

Yesturday: Went on a run but changed from my old 1.5 mile loop to a 3 mile loop i used to do way back in the day. I purposely kept my heart rate in high zone 3 low zone 4 for a little more fat burning then usual and its nice to go slow once in a while. Well half way in at the turnaround point i decided i wanted to do a full on sprint untill failure and my left hamstring locked up in full sprint. Needless to say i wont be running for about a week cause my hammy is pretty banged up.

Ive always had problems with my hamstrings because my quads have always been a bit overdeveloped. Oh well, shit happens

Just gotta do some R&R and ride the bike for awhile. I already have a ham workout that builds mass very quick, its killer though.

I did burn 605 calories while keeping my bpm average pretty low, 160 bpm.

oh yeah, the scale read 208 this morning

Wow... I so need to work out w/ you.. i just went to climbing gym and climbed for 1 hr... im sore..but not too bad..now i need to do my resistance machine for 30.

Heh, someone else said that yesturday to me also. But im the kind of guy that has to workout alone cept for weights.

And i might go climbing with friends this week, never been before but it looks like fun.

Today:

Diet: same as usual

Exercise:
http://trail.motionbased.com/trail/i...k.pkValue=4451

Ham was feeling much much better after a few days of icing so i went on a even longer run then before to make up for taking a day off, 4.53 miles this time. Cept the speed way down and heart rate way down to burn more fat and didnt wanna aggrevate my hamstring. I felt good though, no pain, i still feel fat though.

Damn spare tire, its the last to go everytime

Many more people are noticing, and my brand new pants i still need to wear a belt with

Same as usual for the diet today

rode to work and back, total mileage - 13, total calories burned- 900.

Today i wore a button up shirt but left it open and just had a white undershirt underneath, it felt good to wear stuff that used to be tight AND look good in it. I messed up my belt though, its leather and i accidently washed it last nite and it shrunk about 6 inches so now im back to the first hole again

Might go on a 3.5 mile run tonight, i have some steam to blow off cause i found out today that im not goin to Mexico in June. It was going to be my unvailing so to speak and was pretty much why i am working so hard @ what im doing. Im not gonna give up or slow down though...

4 LBS A WEEK OR DIE TRYING

Good for you Vince..wow you are an inspiration...do it for you man..not for Mexico!

Oh it was always for me but theres just something about having a nice hard body when your on a trip with 6 chicks that will probably be intoxicated 80% of the time

Skipped the run but i ended up going to the gym but it was PACKED, i mean i did a few warmup sets on the bench but i had to wait for the freeweights section to even get a bench open, damn teenyboppers with bad form. I ended up leaving without even doing much then i fell asleep cause i was really really tired.

I have decided i am not going to weight myself quite so often also, due to some new carb cycling and im now drinking alot more water cause it getting hot, my weight is fluctuating quite a bit (+or- 5 lbs). I think i will do it every Monday so i can still keep the weight chart and eveything.

I really really want a nice composition monitor scale badly. I did all me research and the best one on the market for the price is a Tanita BC532 but theres a catch.

http://www.tanita.co.uk/index.cfm?pa...bcategoryID=11
http://www.tanita.co.uk/graphics/products/72pic_lge.jpg

It looks like they only released the Innerscan models in the UK at the time being but alas i live in the US. I have emailed a few of the websites that carry this model about shipping to the US but i havent heard any replys.

Hey glad your ham is feeling better. too bad about the trip though...but hey sounds like your doing great keep it up and that spare tire will be gone in no time

(maybe as a replacement to the trip you can have a party and invite those girls, im sure they'll be hanging off of you in no time lol sorry just trying to make you feel better )