Mormegil

6/30 - 7/6 Out of town on vacation! Ate too many carbs, but did get two runs in with a friend in the awful heat and humidity. 7/2 - 1.82 miles in 19:40 7/6 - 1.83 miles in 21:09 7/7 - 7/9 Sick! Did not eat much of anything. 7/10 RUN: 2.83 miles in 30:01 EAT: ~2300 Calories 40p/17c/43f 7/11 EAT: ~2100 Calories 39p/20c/41f 7/12: LIFT: Squat: 5x45 5x135 5x145 5x155 5x165 DB Bench Press: 5x30 5x35 5x40 5x45 5x50 Lat Pulldown: 5x40 5x55 5x70 5x85 3x100f EAT: ~2200 Calories 44p/26c/30f

6/29 LIFT: BB Deadlift: 5x145 5x155 5x165 5x175 4x185 DB Row: 5x30 5x35 5x40 5x45 2x50f DB Shoulder Press: 5x30 5x35 5x40 3x45f EAT: ~2300 calories 36p/19c/45f

Good idea, that will work better than the resistance band. I'm going to get something rigid, but if I'm not flexible enough for that yet, I'll use the towel instead.

I've not done any other shoulder exercises besides the lifts I've posted and the dislocations. I should probably look for some other stretches. I need to get something better to do the dislocations with. I've been using a resistance band because the handles of my broom and mop are too short. I need to go buy a long dowel or piece of pvc pipe instead. I'll look into chairs. I'd really like to get a desk at work that I can stand at, but it's incredibly unlikely that will happen. 6/28 RUN: 2.67 miles in 30:00 This was brutal, probably due to squats yesterday. EAT: ~2300 calories 40p/20c/40f

6/27 LIFT: Squat: 5x45 5x135 5x145 5x155 3x165 DB Bench Press: 5x35 10x40 5x45 3x50f Lat Pulldown: 5x25 5x40 5x55 5x70 5x85 EAT: ~2300 calories 38p/23c/39f

6/22 - 6/25 Long weekend out of town with no running or lifting and too many carbs. THE HORROR! 6/26 RUN: 3.00 miles in 30:15 EAT: ~2300 calories 38p/22c/40f

6/21/2012 LIFT: BB Deadlift: 5x135 5x145 5x155 5x165 5x175 DB Bent-over Row: 25x5 30x5 35x5 40x5 45x4f DB Shoulder Press: 20x5 25x5 30x5 40x5 40x3f (the 35s had vanished by the time I got to this one) EAT: ~2300 calories 37p/22c/41f

6/20/2012 ~2400 calories 37p/24c/39f I did shoulder stretches (~20 reps), but nothing else today.

The plan right now for improving posture is to do shoulder dislocations (an unfortunate name, no shoulders will be dislocated; see ). The other thing I'm doing is getting up from my desk at work more frequently. Slouching in front of a computer all day does not encourage good posture.Kegzilla, do you have a list of the exercises you do? Today's adventure: RUN: 2.90 miles in 30:02 EAT: ~2500 calories 38p/12c/50f

Stats: Male 6'4" 234 lbs. Fitness Goals: 1. Run at least 30 minutes or 3 miles, twice a week. 2. Lift at least twice a week. 3. Lose 10 pounds. 4. Stick to a 40p/20c/40f split in my diet at least 80% of the time. Life Goal: Stand up straight! I have a tendency to slouch, a lot. This will be hard to measure, but posture is something I need to work on, so I'm going to make a conscious effort to improve it.