It’s been a while since I’ve written a post. Twitter has pretty much killed my need for blogging. Check me out there for more recent updates.

I did want to take some time (and more than 140 characters) to update my progress thus far. I’m back to ‘Vegas Shape’ as I’m calling it – the shape I was in last June went I went to Vegas with the boys. I have been going to the gym 6 days a week now, actually incorporating a Saturday workout for the first time in forever for the last 4-5 weeks. I am very happy with how the gym is going. My arms, chest and shoulders are starting to get more defined (and bigger hopefully), and most importantly – I can start to see those “abdominal muscles” I’ve heard so much about.

Current weight: 223.5 1/2 lbs – My lowest in at least 10 years. My goal is 215 by mid-April.

Diet

  • I have stuck to a diet targeting visceral fat for 3 weeks now, and have cut out sugar completely (except for cheat days).
  • I have been eating protein right after my workouts
  • Water – I have been consuming about 4-5 L of water a day, but not on the weekends

Improvements/Goals

  • I want to see if I can get my heart rate to “target” (192 bpm). No matter what I do, I can’t seem to get about 160.
  • I want to improve cardio for rugby. This will involve my weekly dry-land training with the team on Mondays, but also including a spin class once a week, and an interval run once a week.
  • I want to increase my bench press. My goal is 275lbs for 10 reps for 3 sets
  • I want to increase my squats. I currently push between 225lbs and 275lbs for free weight squats. I would like to get this up 315lbs (three 45lb plates).
  • I want to consume more water on the weekends.
  • Stretching and strengthening my hips – due to sitting all day in front of a computer, my hips become very tight from time to time, and I have a lot of lower back problems that come and go throughout the year. I have really been focusing on squat stretches, squats in general, hip adductors, and also a lot of stretches for this area.

As soon as I charge the batteries in my camera, I will take some progress pictures. I’m very happy with how far I’ve come, but have a lot further to go.

That’s it for now – I’m off to the lake for a poker tourney with the boys, some Prime Rib a la Brandon Boone, and some delicious chicken wings. Cheat meal? I think I deserve one.

Shendy.