1/11/10

DAY 11: Couldn't check weight.

Did weights, today. Strength wasn't as bad as I thought it'd be.

Arms:

barbell curls 65 4sets 8 reps 202
tricep extensions 65 5x5 202
hammer curls 40 4sets 5 reps
french press 30 3sets 3-4 reps

Since my fat loss stopped, i will increase cardio accordingly:

week 2: 20 min fasted cardio
week 3: 30 min fasted cardio + lipo
week 4: 40 min fasted cardio
week 5: 50 min fasted cardio
week 6: 1 hour fasted cardio + lipo
week 7: 20 min PW cardio
week 8: 30 min PW cardio
week 9: 40 min PW cardio
week 10: 50 min PW cardio
week 11: 1 hour PW cardio

week 12-16: alternate pro/fat to pro/veggie day

I will readjust my diet @ 185lbs, @ 170lbs, and lastly,@ 165lbs

My weight program will follow a max-ot format.