Ghostwolf

you've done an awesome job so far. looking forward to what the lifting will bring you. congrats and good luck with the goals. and muchos kudos on the cholesterol lowering that is awesome. remember slow and steady wins the race.

had a good weekend. watched the fight Saturday at my place, I was greatly disappointed as I'm sure many were. had friends over and bbq'd and drank way to much but it was a good Saturday. yesterdays workout went like this: warm-up 10min. push ups 5x3 wall squats 8x3 inverted rows 8x3 planks 15secx3 walk/jog on the hamster wheel jog(5.2mph) 30 sec then 1 minute walk(3.5mph) x10 cool down stretch 5 minutes heel was a little sore today but nothing I cant manage. tonights workout: warm up stretch 5 minutes 25min relaxation/stretch yoga 10 minute march 3.8mph cooldown stretch 5 min. dinner is chicken in a lemon sauce with steamed garlic veggies

lol great log. good luck on the goals

Seven you're an inspiration what ever you decide. keep rocking it girlie.

tonights workout: warm up 10 minutes march 20 minutes plank 15sec x3 ankle mobility 5 minutes cooldown stretch 10 minutes feeling good. diet was good today had chicken and veggies for lunch making veggie omlettes and bacon for dinner(breakfast for dinner is a favorite of ours). gonna give quitting smoking a try starting tomorrow. I would like to live a long, happy, healthy life(at least make it to 72) and I know smoking along with being over weight doesn't help any of that, so on with the life style changes. I was thinking of an e-cig to help with the withdraws. does anybody have any news on these? any way hope you guys are kicking ass out there. enjoy your evening.

thanks seven! I'm just praying I don't get it. I am a complete wuss when it comes to stomach bugs so I've been disinfecting like crazy. to be honest though I love every minute of it. As having full custody right now it gives me every chance to be the Dad I can be. He's my little man even though hes twelve. I just love being a Dad, its the one thing I know God wanted me to be. I'm stern when I have to be but I spoil him when he deserves it on the same token. I'm reminded of that song by George Straight "A Fathers Love", yeah that's me. I want to leave a legacy with him and for my grand children through him. Good stuff. tonights workout: warmup 10 minutes DB press 25lb ea. 8x3 DB row " " 8x3 DB DLs " " 8x3 sit-ups 10x3 walk 10 minutes cool down stretch 5 minutes also threw in ankle mobility drills for the foot as it stands I can not do one lunge even with a chair, it hurts like a son of a gun. dinner is wild boar sausage from last seasons hunt in a wine sauce and mixed veggies. have a great night all

tonights work out: 10 minute warm up 25 minute yoga(lots of stretching. nothing too strenuous.) 10 minute walk 5 minute cooldown son is down with the stomach flu I'm exhausted brought home some pho and calling it a night.

yesterday's workout. 10 minute warm up pushups 5x3 wall squats 10x3 inv rows 5x3 sit ups 10x3 walked 10 minutes cooldown stretch 5 minutes I was still sore from the test and found the results to be lacking. I struggled with everything. I tried an assisted pull up but got about halfway and froze.

seven, my parents Homeland is Australia. I am a first generation American. they came over illegally in the late 70's but my dad was granted citizenship here in 2001. I envy you. I have never seen the country of my forefathers. I dream of it often and one day when responsibility has lessened I will go there and may never come back.

thanks fitness test went like this amrap pushups: 23 BW Squats: 34 pullups: 0 assisted 3 plank: 37seconds burpees: 7 jump rope: 2 minute 24 seconds walk: 47 minutes at a 3.6mph pace foot ached after the jump rope and walking, may have to tone that down. as you can see I have a lot of ground to make.

Hey all, Im now 35 and had a log here awhile ago and just now coming back on after a year or two layoff. my first venture I lost a bunch of weight and got nice and strong even though I stopped logging. I broke my foot in several places and because of a dvt(blood clot) in the same leg it took over a year to heal. it still gives me pain but some of that is due to me gaining the unwanted weight back on. I now weigh 328lbs and want to paleo and body weight myself down to about 210lbs before I start weight training again and then put on another 10-20 in lean muscle leaving me somewhere between 220-230. I'm a tall bastard at over 6'4 barefoot so even with that weight I am will be a skinny bastard. I plan on doing marches 5x a week and body circuits 3-4x a week until it falls off from the paleo. I blame no one but myself for the weight gain. I got depressed, ate like shit, smoked again, overall just awful health style. I am here to stop crying and keep honest, log workouts, and maybe converse a little bit with folks about the multiverse. I am a single dad to one son who is now 12 and want to be an inspiration to him in all things in this crazy life. feel free to comment and follow along as you will. I will list measurements and stats after tonights trial workout.

first day of doing a version of stronglifts 5x5 I subbed chins instead of squatting on a workout giving me an equal pull/push/leg/core volume. I am starting most lifts at 185lb except the ohp and want to see the gains I can get over this summer following a 5lb bump for every work out. workout: OHP warm up 95x5x1 115x5x5 CHINS warm up 185lb rowx5x1 bwx5x5 DL warmup 135x5x1 185x5x5 Reverse Crunch no warm up 10x5 I was one of 2 guys in there and the other guy was just using dbs. I had the BB section all to myself. the only thing that sucks is that the rack at the church gym is only 7' so I have to do my OHP outside of it (being 6'4 with a 83.5" wing span)meaning I have to clean and then start my press reps. this isn't a problem for now but when it gets heavier having to clean then do presses will be a little extra taxing but I guess it will be a good reward. there that's my bitching for the day. SOTD: artic monkeys "why you only call me when your high?"

Best log idea I've seen in awhile, congrats.

Last night was a good night. had a blast with my lady dancing although I got some shit from the guys when she came and picked me up to go out lol. I wonder how many calories one can burn in about 2 1/2 hours of dancing albeit with a few breaks. may have to look into it. we went on a 10 mile bike ride this morning just cruising around the town. its already pretty warm, supposed to be 92 today. gonna get ready for a game of basketball at the park with the guys. breakfast this morning was scrambled eggs and bacon. dinner menu is chicken and veggies slow cooked in a wine sauce. have a kick ass day suckers. album of the week: Revelation Sunday by the steepwater band. check it out

Tonights workout is gonna be a quick 5k then a bbq Cajun shrimp salad for dinner. having a couple beers with the boys afterward before going dancing with my lady. Its my sons mom weekend with him so I gotta get out and socialize a little, ya know. on the plus side my churchs gym is reopening and will be free so I may start doing a 5x5 program next week but still do a 5k and a few sprints for cardio. I'm sure my lifts have fallen a bit and I may just recycle to start to see what kind of gains I can get. we'll see. have a good night folks. song of the day: self esteem by the offspring