AM Speed Squat / Deadlift

Once again I did my work out before work. I was able to get up and to the gym for 0600 hrs. Here is what I did.

Speed Squats - 10 sets 2 reps 225lbs
Speed Deadlifts - 6 sets 1 reps 365lbs
Good Mornings - 6 sets 6 reps 225lbs

It was short and sweet. I only had time for a 45 min work out because I had to wait for the rack. It makes me laugh to see people using the rack that have no idea what they are doing. I could, and should, write a book about all the funny things I've seen in the weight room. Here are some examples.

- This morning the guy in the rack doing squats. He had 95lbs on and was only going to 45 degree leg bend. My 4 year old daughter squats deeper than that.

- A while back I whitnessed a guy doing leg extensions without bending his legs. He stood up in the machine and would throw himself back in the seat with straight legs. I am not exagerating. I had to stop my work out to watch.

- An older gent sat down at the side lateral machine and proceeded to do squats while doing the side lateral movement.

- A guy doing weighted dips loaded up his belt with about 135lbs of weight. I thought "wow this is going to be impressive". He could bearly get up to the starting position. Once he managed to get his arms straight he proceeded to do what I would call "negative shrugs". All the movement was in his shoulders his arms stayed straight the entire time.

I am no expert on technique but some of these exercises are down right dangerous. I'm sure everyone has seen their share of goof balls. If I can get some comments maybe you can share some of your funny expieriences.

Snowdaddy

AM Speed Bench

Today I did my work out in the early AM. I managed to get myself organized and made it to the gym for opening at 0600 hrs. I usually don't work out so early but I figured I'd try something new. Here is how things went.

Speed Bench - 10 sets 3 reps 205lbs 55 sec rest
Inclined Dumbbell Press - 3 sets 6 reps 80-100lbs
Dips - 3 sets 6 reps 50lbs assistance
Chin Ups - 4 sets 6 reps 130lbs assistance
Seated Military Press - 3 sets 6 reps 135-155lbs

I am still having problems with my chins. Because of this I do my reps slow and controlled. One day I may be doing my chins with "ME". Speed bench was done with 55 sec rest. At 205lbs I liked the sets with 60 sec rest. Going down to 55 sec makes a huge difference. It's much harder. Dips feel good. I think I'll go up next work out. I had to do seated military press today because the rack was occupied. Seated presses felt great. I didn't miss any reps this work out.

Snowdaddy

Max Effort Bench

Nothing to say today so lets get to it.

Bike - 10min
Rack Bench Press - worked up to 3 sets 3 reps 275lbs (explosive press)
Flat Bench Dumbbell Press - 3 sets 6 reps 80-100lbs
Close Grip Bench - 4 sets 6 reps 225lbs
Barbell Rows - 4 sets 6 reps 185-245lbs
Seated Dumbbell Press - 3 sets 6 reps 60-80lbs

The only problem I had was durring close grip bench. I failed to make 6 reps on all the sets except the 3rd set. There is nothing like going to failure (Ouch!).

Snowdaddy

Speed Squat / Deadlift Day

Yesterday I did my first modified speed squat / deadlift work out. I am finding that these work outs are indeed better. By doing more heavy compound movements I am sure to make quicker gains. Here is how it went.

Bike - 10min

Speed Squats - 10 sets 2 reps 225lbs 60 sec time intervals
Speed Deadlifts - 6 sets 1 rep 365lbs 60 sec time intervals
Good Mornings - 5 sets 6 reps 225lbs
Leg Raises - 4 sets 20 reps
Dumbbell Side Bends - 3 sets 10 reps 45-65lbs

I had to work that night and my obliques were tight and sore. Even today my whole core feels well worked. Obviously I'm working a weak point. I don't have much to say today so I'll end it here.

Snowdaddy

PS: Here is the link to those articles on Speed Work and Max Effort Work by Westside Barbell.

Enjoy.

http://www.westside-barbell.com/articles.htm

Speed Bench Press Day

Friday I did speed bench. I have modified my original work outs to suit what was told to me by my friends regarding powerlifting training. I have removed all cable movements and do mostly heavy compound movements. Here is what I did.

Bike - 10min

Speed Bench - 8 sets 3 reps 205lbs
Inclined Dumbbell Press - 3 sets 6 reps 80-110lbs
Dips - 3 sets 6 reps 90-40lbs assistance
Chin Ups - 4 sets 6 reps 130lbs assistance
Standing Military Press - 3 sets 6 reps 135-145lbs

Durring the Chin ups I was completely spent. I think it was because of the ME squat / deadlift work out the day before. I was only able to do 3 sets and had to do pull downs on my last set. I still managed 8 reps with 195lbs. The work out was exactly what I was looking for. I wanted heavy compound movents that tax what I'm targeting that day. Now I have to work on crafting my other three days. My work is never done.

Snowdaddy

ME Squat / Deadlift

On Monday I went over to a friends place to work on my good mornings and squat technique. Turns out I going way to deep on my good mornings. I should only be bending to a 45 degree angle instead of the 90 degrees I'm currently going to. My friend is a powerlifting judge and coach. He says that my squats are much better. About 3 months ago I started narrowing my stance. Now I squat 6-8 inches narrower than I used to. I find this helps me to make depth. Durring our training session I worked up to a single at 185kg or 407lbs. This is only 5kgs less than I have competition squated. It felt great, much easier than any squat I have done before over 400lbs.
Today I did max effort squat / deadlift. here is how things went.

Bike - 10min
Good Mornings - Worked up to 3 sets of 3 reps 315lbs
Partial Deadlifts - Singles 405, 495, 585, 675, 705.

I had to keep the work out short because I was really short on time. After my rack pulls I had to check my log history to see what my previous PB rack pull was. I was surprised to see that I pulled 70lbs above my PB. Holy Shit! I can't believe it. 70lbs! Yikes!Obviously I must be doing something right because my strength gains over the last couple of weeks have been scary. Maybe I'll be looking at that 600lbs deadlift sometime this year instead of later on in my life. Sounds good to me.

You're just pretending if the bar ain't bending.

Snowdaddy.

Speed Squat / Deadlift

Yesterday I did speed squats and deadlifts. I'm still having problems with my foot position for squats. My first 3 sets seemed awkward because my stance was way too wide. I used to squat with a wide stance but now I'm finding if I bring my feet in aprox. 6 inches and point my toes more forward it seems to feel more comfortable at the bottom portion of the squat movement. I also find it's easier to "spread the floor". I read about this term from Westside Barbell. It pertains to spreading one's knees at the bottom of the squat in order to make depth. Another informative Westside Barbell article. Here is how the work out went.

Bike - 10min warm up
Squat - 10 sets 2 reps 245lbs (last 2 sets 315lbs)
Deadlifts - 6 sets 1 rep 335lbs
Seated Good Mornings - 5 sets 10 reps 110lbs
Declined Bench Sit Ups - 4 sets 12 reps
Trunk Twists - 3 sets 25 twists 40lbs bar

Cardio - Treadmill Speed Walk 20min

Both the Squats and Deadlifts were done with an explosive upwards motion as speed day is for. I've never done seated good mornings before so the movement seemed awkward. I could really feel how this exercises brings together the hamstrings from the squat and the back from the deadlift. This routine really taxes the whole posterior chain. I also had problems with the declined bench sit ups. On my last set I had a pain shoot though my lower back, signaling me to call it quits for the day. I don't think it's a big problem. I just did too much. I don't like to wear a belt but I guess as my weights go up I should start wearing one. The cardio at the end of the work out was well needed. I'm sure most powerlifters don't like cardio but we could all use a good dose once and a while. My next work out should be Monday. See you then.

Snowdaddy.

Speed Bench

Yesterday was another speed bench day. Seeing as I benched 305lbs last week I decided to go up in weight here is how it went.

Bike - 10min warm up
Bench Press - 8 sets 3 reps 205lbs (explosive press)
Inclined Dumbbell Press - 4 sets 6 reps 80-110lbs (110lbs for 4 reps)
Cable Extensions - 3 sets 10 reps 195lbs (the stack)
Cable Pull Downs - 3 sets 8 reps 160-195lbs (slow and controlled)
Side Laterals - 3 sets 10 reps 20-35lbs

After my work out I had some time to jibber-jabber with some fellow lifters at the gym. It's fun to discuss what we're doing with our training. One of the guys went to Yellow Knife where he won the flour walk. He explained that they have a frame work that they load down with a weighed amount of flour. Then the individual must walk as far as they can with the weight on his / her back. Sounds like fun. My friend walked 50 ft with 585lbs on his back and 20 ft with 620lbs. Not bad for a guy who weighs under 200lbs.

Snowdaddy

Home Sweet Home

I'm finally back home. After enduring a 36 hour transit from start to finish a couple of days off to recuperate were in order. Today was my first day back in the gym since returning home so I decided to start my new routine over again and start at day one. Max Effort Squat / Deadlift.

Bike - 10min
Good Mornings - Worked up to 3 sets 3 reps 225lbs (about 6 sets total)
Sumo Deadlifts - 5 sets 8 reps 225lbs (explosive pull)
Declined Bench Sit Ups - 4 sets 10 reps
Dumbbell Side Bends - 3 sets 12 reps / side 50-60lbs
Trunk Twists - 2 sets 24 twists 40lbs bar
Elypse Cardio - 15min

All in all a good work out. It's nice to be home. The power rack felt like an old friend and all the weights felt light. There is something to be said for changing one's training. Weather it's the exercises, the number of sets or reps, or something as simple as changing your work out environment. It all helps to make improvements. I can't count the number of different gyms I've worked out in. Each of them gave me something different to make my training better. One of my best experiences was working out at, then, Gold's Gym in London Ont. There was a novice bodybuilder there by the name of Scott Milne. If you know bodybuilding in Canada that name will most certainly ring a bell. To say the guy was huge is an understatement. At about 6'4" he weighed about 300lbs under 15% body fat. He made Gregg Kovacs look small. I was lucky enough to speak regularly with Scott about training and to spot him on his heavy sets. To this day I still get motivation from having seen him lift and the advice he gave me. On the other side of the coin I had a few months in my youth when I worked out with nothing but an iron bar and a dozen or so cinder blocks. It made for some very interesting work outs as you can imagine. So take my advise and take every experience you have in the gym, good or bad, and make it work for your current training.

Snowdaddy

305Lbs Bench!!!

Seeing as I am going home tomorrow and I won't be in the gym for a few days I figured that I would stray from my regular work out and try for a new 1RM on the bench. 305lbs for a single! I am sure that this new style of training is a direct result. This lift was totally a legal lift. I took the bar waited, deep breath in. Lowered it till it touched my chest for a pause then blasted it up. The press was slow and steady and felt great. One of the smoothest reps I've ever done. As you can tell this lift really made my day. Here is how the whole work out went.

Bike - 10min warm up
Speed Bench - 4 sets 3 reps 185lbs, 3 reps 225lbs, 1 rep 275lbs, 1 rep 295lbs, 1 rep 305lbs.
Inclined Bench Press - 4 sets 6 reps 205-225lbs
Cable Extensions - 3 sets 10 reps 195-205lbs
Lat Pull Downs - 3 sets 8 reps 180-190lbs
Side Laterals - 2 sets 10 reps 20-30lbs

I found that by doing the lighter weights with an explosive press is giving me the tools I require to attain my goals. Thanks Brock for the encouragement. See you when I get back.

Snowdaddy

PS: Dear I'm coming home. I'll phone on Thursday night LATE.

Speed Squat / Deadlift

I know, according to the schedule I was supposed to do speed bench work today. A friend of mine is having problems with his bench and asked if I was working it tomorrow. I said that I could if he needed my help. So for speed squat / deadlifts tomorrow it is. I can see why these work outs are done in this order. Doing two days of the same movements, even with a day off in beween is tuff. Here is how it went.

Bike - 10min warm up
Speed Squats - 10 sets 2 reps 245lbs
Speed Deadlifts - 6 sets 1 reps 335lbs
Standing Good Mornings - 5 sets 8 reps 135lbs
Laying Leg Raises - 4 sets 12 reps
Crunches - 4 sets 12 reps
Trunk Twists 3 sets 20 twists 30lb bar

All in all a good work out. Yesterday I went to the beach and once again had a great time. This time I was sure to apply sun screen. Actually twice. I didn't burn too bad this time but I am still a bit tender. What stupid people will do for a tan? Here is a picture of me hitting a large but not defined front double bicept. I definately look like a powerlifter. A bodybuilder I am not.

Snowdaddy

Max Effort Squats / Deadlifts

"Ya Betty"! Today’s work out wasn't that long, only 16 total sets. I tell ya it sure ripped me a new one. I'm finding this routine is really working my core as I've said already. I am constantly stiff from my lower lats and under my ribs down to my knees. I spent a good 15 minutes stretching before doing today’s work out. After that I felt better and proceeded.

Bike - 10min warm up.
Good Mornings - 3 sets 5 reps 185-195lbs (still getting used to this movement)
Sumo Deadlifts - 4 sets 10 reps 225lbs (should have been 5 sets, next time)
Sit ups - 4 sets 10 reps
Dumbbell Side Bends - 3 sets 12 reps / side 40-50lbs

After the good mornings the sumo deadlifts for 10 reps felt crazy. It felt good but very intense. Tomorrow I'll be taking a rest before charging through another rotation of this new routine. I'm going to spend the day at the beach. This time I will make sure to wear suntan lotion, SPF 1 million.
I forgot to mention. The other day was my Grandfather's Birthday. I haven't mentioned this but my Grandfather has been inspiration to take part in strength sports. Ever since I was a little boy I can recall stories of my Grandfather's strength. He was never a weightlifter, he just worked hard. One story my Father and Grandfather were cleaning up the garage. There were numerous pieces of scrap steel that they put into an old oil drum so they could take them for recycling. When the drum was full they wanted to pick it up and put it onto the back of a pick-up to transport it to the recyclers. My Father tried to move the barrel and couldn't so he went to the neighbour's to get a drum dolly and the two of them would try and lift it together. When my Father returned the barrel was sitting on the back to the truck. When my Father inquired as to how he did it. My Grandfather responded,” I put my arms around it and picked it up". Try filling an oil drum full of scrap steel and try picking it up.
From time to time I'll tell you about the feats of strength my "Grandpa" has performed. I hope you enjoy them. HAVE A HAPPY BIRTHDAY GRANDPA!

Snowdaddy

PS: I'm almost done honey. I'm commin home.

Max Effort Bench

Yesterday was max effort bench day. Once again I was surprised at how much fun it was. I had lots of energy through out the entire workout so I was able to give everything on every set. I can tell that things are working because my whole core area is very stiff and sore today. I'm sure this is because it's my weak point. Here is how my workout went;

Inclined Bench Press - Worked up to 265lbs for 3 reps.
Flat Bench Dumbbell Press - 3 sets 6 reps 85-100lbs
OverHead Dumbbell Extension - 4 sets 10 reps 65-85lbs
Seated Cable Rows - 3 sets 8 reps 160-210lbs
Side Laterals - 3 sets 12 reps 20-25lbs

I was surprised at how much I could incline press. I must be increasing my bench press strength. I'm sure it will be a pleasant surprise when I try for a new 1RM.

So there it is. I now have my new training routine. I will do this Westside Barbell workout to maintain my overall strength. Working mostly on my core and support strength. Then before contests or when I want to try for a new 1RM, I expect 4 times a year, I will do a periodization routine to work down to my 1RM. I feel confident in this new training regiment. I'm sure it will work for me. I haven't shared with you my long-term goals with regards to powerlifting.

My life goals are this;

Squat - 600lbs or more
Bench Press - 400lbs or more
Deadlift - 600lbs or more

All of these lifts will be done raw and with only basic supplementation. Protein powder, Multi vitamin / Multi mineral. I don't believe in wearing suits that assist in ones lifts and I don't believe in extensive supplementation chemical or herbal. It just isn't a true test of ones strength. I'm sure lots of people will disagree with me but it's my blog and I'll rant if I want to.

Snowdaddy

Speed Squats / Deadlifts

Today was speed day for Squats and Deadlifts. I was actually surprised at how much of a fun this training is. Doing 225lbs for 2 reps, which I could easily do for 8-10, seemed fun. I did all my exercises with explosive speed and took only about 45 sec between each set. Needless to say I was in and out of the gym in record time. Eventhough I still did 28 sets total. Here is how it went.

Bike - 10min
Speed Squats - 10 sets 2 reps 225lbs
Speed Deadlifts - 6 sets 1 rep 315lbs
Standing Good Mornings - 4 sets 8 reps 80-115lbs (supposed to do seated but no bench)
Lying Leg Raises - 4 sets 15 reps
Dumbbell Side Raises - 4 sets 10 reps 40-55lbs

It seemed good. the next workout is going to be Max Effort Bench. Stay tuned and I'll let you know what happens

Snowdaddy.

Forest For The Trees

More of my plan is coming together. I have finally come up with a plan of attack. Here is what I have in mind;

Day 1 Max Effort Squat / Deadlift Day
- Good Mornings (Max Effort, work up to 1 - 3 reps)
- Sumo Deadlifts 5 sets 8 - 10 reps
- Abs Sit ups 4 sets 10 - 12 reps
- Obliques Dumbbell Side Bends 3 sets 10 - 12 reps

Day 2 Speed Bench
- Speed Bench 60 -70% of 1RM 8 sets 3 reps
- Inclined Dumbbell Press 3 sets 5 reps
- Triceps Cable Extensions 3 sets 6 - 10 reps
- Lat Pull Downs 4 sets 6 - 8 reps
- Light Side Laterals 2 - 3 sets to finish

Day 3 Speed Squats / Deadlifts
- Speed Squats 50 - 60% 1RM 10 sets 2 reps
- Speed Deadlifts 60 - 70% 1RM 6 sets 1 rep
- Seated Good Mornings 5 sets 6 - 8 reps
- Abs Lying Leg Raises 4 sets 10 - 12 reps
- Obliques Dumbbell Side Bends 3 sets 10 - 12 reps

Day 4 Max Effort Bench
- Inclined Bench Press Narrow Grip (Max Effort, work up to 1 -3 reps)
- Flat Dumbbell Press 3 sets 5 reps
- Over Head Dumbbell Extension 3 sets 6 - 10 reps
- Dumbbell Row 4 sets 6 - 8 reps
- Light Side Laterals 2 - 3 sets to finish

I've noticed lots of discrepancies when it comes to Westside Barbell training routines. At home I am very limited to time in the gym. This one seemed best to suit my training style.

Today's workout was very good. I did bench and incorporated a lot of the principals used in the above workout. Here is how it went.

Bike - 10min
Flat Bench - 8 sets 3 reps 185lbs
Inclined Dumbbell Press - 3 sets 6 reps 85 - 120lbs
Cable Extensions - 3 sets 10 reps stack 195lbs
Lat Pull Downs - 3 sets 8 reps 160 - 190lbs
Light Side Laterals - 2 sets 12 reps 20-25lbs

The flat bench was done concentrating on technique and on the explosive upwards motion. I'll give this program a try for a while and see how I manage at the next meet.

Snowdaddy

Its Raining

Yes its raining. I've been here since the end of January and this has been the first real rain. It didn't, however, stop me from going to the gym. Its deadlift day and I've been eager to put my new training ideas to work with deadlifts. Here is what happened.

Bike - 10 min warm up
Deadlifts - 5 sets 2 reps 315lbs (I also did 455lbs 2 sets 1 rep and 495 for one single)
Narrow Grip Pull Downs - 3 sets 8 reps 160lbs (I do these to "unload" my back)
Good Mornings - 3 sets 8 reps 60-80lbs
Dumbbell Rows - 3 sets 6 reps 85-130lbs

I'm starting to do good mornings, finally. I think this is the link that I've been missing in my training. Westside Barbell has this to say about good mornings. "The reason being for all of the good mornings is because they build up the posterior chain (calves, hamstrings, glutes, lower back, upper back, abs, obliques) like no other exercise." I totally agree. I only did 80lbs on my last set but I could feel that this was a weak point in my total body strength. I most certainly need to add these regularly to my training.
I was supposed to do 8 sets of deadlifts at 315lbs but I was feeling saucy. When I get that desire to pull the big stuff I never say no. I guess its my instinctive training style. Today was a good day to "Dead".

Snowdaddy.

PS: If you can't lift with the ones you love, lift the ones you're with.

Bench, Again?

Today I started my new style of training. I focused more on the speed on the concentric portion of the movement than the weight I was lifting. I was supposed to do 12 sets but the gym was busy and I could tell that I was indeed hogging the bench. All of my exercises performed today were controlled during the eccentric phase with the concentric phase being like and explosion. Bench press was done competition style with a pause at the chest and a pause at the top on the movement where I would say "rack" in my head before replacing the bar. Here is how it went.

Bike - 10 min
Bench Press - 8 sets 2 reps 225lbs
Flat Bench Flys - 3 sets 6 reps 80lbs
Machine Seated Dips - 3 sets 8-12 reps 10-14 plates
Cable Extensions - 3 sets 12 reps 195lbs (stack)
Seated Overhead Dumbbell Extensions - 2 sets 8 reps 30lbs (good stretch)
Ellipse Trainer - 15 min

The workout went pretty well. I got a good pump. My good friend Brock supplied my blog with its very first comment. (last entry). The next part to my plan is to incorporate new movements like power cleans, good mornings, and more overhead movements for shoulder development. I'm going to have to do some more research regarding these movements and correct technique. When I get back in the country I'm going to get together with Brock and he can give me the low down on some extra exercises.

Until tomorrow or the next day.

Snowdaddy

Back At Er

Well, it's been a while since my last entry. Shortly after my last entry I got severely sun burnt while attending a beach function. I had to go to the hospital for treatment. They told me I had 2nd degree burns to aprox. 5% of my body. Mostly my shoulders. Yes, I know what you're thinking. "How could some one be so stupid". I totally agree. For the rest of my life I have pledged to be more conscious of the sun and what it can do. I had to spend two days in my room and go to the hospital twice a day so they could make sure it wasn't getting infected.
Lucky for me everything has turned out OK and now I'm finally back in the gym. I have managed to go twice since the burn but it wasn't anything serious. Today was squat day. Before I record my work out I'd like to tell you about some articles I've been reading.
While being away from home this give me some time to fine tune my training. West Side Barbell has written some interesting articles on percent training. Here is the link to their article site http://www.westside-barbell.com/articles.htm
I have been chasing my tail trying to figure out what I'm doing wrong with regards to % training. Points to be made.
- A periodization training program works great for prepping for a contest but is self defeating when trying to increase strength.
- The three main lifts should only be trained every second week. The in between weeks should be used to train with other exercises to build support / core strength.
- Working sets should be only two reps. Work on speed rather than the weight being moved. IE; I can easily do 12 sets of 2 reps with 225 lbs on bench. What I need to focus on is how fast I press the bar up. EXPLODE with the weight.
- Work in the 65-82.5 % range. Only go above this weight during max effort days.

I'm still trying to make clarity of the whole thing but it seems to be coming together slowly.
Here is today's work out

Squats - 8 sets 2 reps 225 lbs (working on explosive speed)
Leg Extensions - 2 sets 10 reps what ever felt good for weight
Seated Leg Curls - 2 sets 10 reps same as above
various Ab Exercises - My poor tummy.

Notice I haven't incorporated all the training Ideas yet. Give me some time and I'm sure it will all come together.

Tomorrow will be bench. I'll try the 12 sets of 2 reps working on speed. There's nothing like hogging the bench for 12 sets.

Snowdaddy

Cardio

Yesterday I started my cardio work outs. The way I've always planned my work out is, do working sets and everything after that is bonus. For example. If I were doing squats I would do 6-8 working sets of full squats then move on to legs curls, legs extensions, or what ever. Instead of doing the bonus work I've decided to do cardio. Here is how things went.

Bike - 10 min warm up
Stretch - Full body stretching
Squats - 6 sets, 6 reps, 225lbs. (1 set, warm up 135lbs)

Eliptical Trainer - 20 min

I know 20 min isn't very long but it felt like forever after those squats. Tomorrow I'm going to the beach. I would like to work out before I go.
Stay tuned and I'll post a bench day next (I think)

Snowdaddy

PS Hi Honey, I Love You.

ZZZZZZ....

Yesterday I only had 12 hours between two 12 hour shifts so needless to say I was tired. I didn't sleep when I got home from work, had lunch then dragged my sleepy carcus to the gym. The day before I did heavy deadlifts so I wasn't very motivated to do very much. Here's how it went.

Bike 10 min, Stretch (full body), Bike 10 mins.

Bench Press - 6 sets, lots of reps, 135-275lbs. (2x3 275lbs)
Flat Bench Flys - 3 sets, 6 reps, 70-90lbs
Tricep Cable Ext. - 3 sets, 12 reps, stack 195lbs

Treadmill Walk - 10 mins

Being away from home I'm having trouble deciding what I want to accomplish. Today was mostly a cardio day with the weights talking a backseat to my heart rate. I think I'll continue with this trend for a while and maybe drop a couple of unwanted pounds. I'll gradually increase my cardio times until I'm doing a full cardio work out with weights to maintain my muscle mass and keep my metabolism high. Tomorrow I'll look at doing some abs to tighten up my flabby midsection. It would be nice to have a six pack again instead of a keg.

Snowdaddy

PS: I like your letter dear. I'm eagerly waiting for part two.