Week for has come to a close, the start of week 5 has begun. Things are going pretty well; the scale weighed me at 235 this morning, that is a 2.5lb loss since last Monday, and 8 lbs since the start 4 weeks ago. I have been on diets before where I have lost more weight in less time, but as you can tell, it all came back on and more. I hear that it could take up to 9 times longer to loose it then it did to gain it. Damn!!! I definately understand why that was said. If you are loosing the right way, it will most definately take that long because it is fat that your loosing, and not so much muscle. Another stat I heard was that in most weight loss diets, the weight loss is 40% fat, and 60% muscle. Slow and steady wins the race, and it looks like I am in for the long haul.

Thank you all for words of inspiration, and your valuable knowledge that is helping me walk down the long road.

Ron(BB1)- YOU ARE A GODSEND!

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Pullovers
3x12x80 (ez bar)
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Pre-exhaust superset

Incline Flyes
12x30 12x40 12x50
Incline Dbl Press
12x50 12x60 10x70

Flat Bench Flyes
12x40 12x50 12x60
Flat Bench DBL Press
12x60 12x70 8x80
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Decline Dbl Press
12x60 12x70 10x80 8x90

Wide Grip Pulldowns (hammer grip)
12x160 10x185 8x205 6x215
Deadlifts(Damn, I am weak, but form was good)
10x185 8x225 6x245 4x265
DBL Shruggs
15x60 15x70 15x80 15x90
Barbell Rows
4x12x135

Needed PWO drink bad....Good pump, good form on all, little weaker then expected on the deads.

20 minutes HIIT at noon

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