Ok I figure that starting a log will help me with my goals. #1 goal is to lose body fat percentage. As of now I weigh 183.4 pounds, I'm 5' 9" and 34 years of age. I want to become much stronger and get in very good condition. As of now My workout plan is strength work Mon., Wed., Fri., and cardio Tue., Thur., and Sat., rest on Sunday. This is what I did yesterday 2/2/09
1. 3 ladders at 4 rungs of Clean&press with 20k kettlebell
2. 10 min. snatches with 20k kettlebell (20 snatches than 10 jumping jacks active rest)
3. 10 min. pushups, elbows to knees (10 pushups, 5 elbow to knees) with 10 jumping jacks as a active rest in between each set.

My food intake
Breakfast. Shake Milk, yogurt, 6 strawberries, half a banana, half cup of oatmeal, peanutbutter, broccoli, and whey isolate.

lunch. 2 bananas, 1 apple, 1 hard boiled egg (spread out through the day)

dinner. Large salad, 2 pieces of chicken thighs.

Tonight I did cardio and worked on some leg work. I ran on the treadmill for 45 min running 5 miles. I started at 6 mph for the first 10 min. than I moved the pace up 1 click every min. for the next 10 min. Stayed at 7 mph for 10 min than moved it up every min until I was going 8 mph. I than did 3x10 leg presses, 3x10 lunges with 2 50 pound weights, and than did 3x20 calve raises with 50 pound weight.

Intake

breakfast
Shake (milk, yogurt, whey, oatmeal, 1/2 banana, 6 strawberries, and peanutbutter).

lunch
apple, 2 bananas, hard boiled egg

dinner
large salad, 2 slices of brisket (from the flat).

3 ladders of 4 rungs C&P
10 min. of swings 20 w/20k with jumping jacks as active rest
10 min. of curls w/20k, dips with jumping jacks as active rest


breakfast
shake (milk, yogurt, strawberries, blackberries, oatmeal, peanutbutter and whey

lunch
banana, hard boiled egg and a piece of bread with some peanutbutter

dinner
large salad, 1 chicken thigh

Treadmill for 45 min.


Breakfast
shake (milk, yogurt, blueberries, banana, oatmeal, broccoli, and whey)

lunch
apple, 2 bananas, hard boiled egg

dinner
large salad, 3 pieces of brisket (flat)

Took Friday off.

Saturday
3 ladders with 4 rungs w/20k kettlebell.
10 min of swings in sets of 20 with active rest in-between.
100 pushups. first group I did 45. Than did in sets.
100 core work. 5 knee to elbows, 10 v-ups, than 15 weighted crunches

intake
breakfast
shake (milk, yogurt, whey, oatmeal, strawberries, banana, and broccoli).


lunch
2 apples, 2 bananas


dinner
large salad, rib-eye steak.

Took Sunday off

4 ladders, with 4 rungs. w/20k
10 min. snatches 20 with active rest
10 min. curls & dips

Breakfast
shake (milk, yogurt, whey, oatmeal, strawberries, 1/2 banana and broccoli)

lunch
2 bananas, apple, 2 hard boiled eggs

dinner
large salad, 3 pieces of tri-tip

45 min on the treadmill

breakfast
shake (milk, yogurt, whey, blueberries, banana, oatmeal, and broccoli)

lunch
2 hard boiled eggs, 2 bananas, apple, and 2 pieces of bread with peanutbutter.

dinner
broccoli, carrots and tri-tip

Deck of cards today 35:54
clubs = clean&press w/20k kettlebell
spades = pushups
diamonds = v-ups
harts = kb squats w/20k kettlebell


breakfast
shake (milk, yogurt, blueberries, banana, whey, oatmeal, and broccoli)

lunch
grilled chicken salad

dinner
baked veggies (carrots, mushrooms, onions, bell peppers, broccoli, and asparagus) and tri-tip.

30 min. of elliptical
10 min. of tabata sprints on the cycle


breakfast
shake (milk, pumpkin, blueberries, banana, oatmeal, and whey)

lunch
cottage cheese

dinner
large salad, turkey

Nice job dude, very impressive.

Keep up the good work.

_________________
"At any moment, the decision you make can change the course of your life forever." ~Tony Robbins