2014-02-22 Check in [207.75 @ 35.25]

Meas.	#	Change
Mass	207.75	+1.5
Waist	35.25	-.25
Arm	16.75	--
Thigh	25.0	--
Calf	15.375	+.025

Routine = PSHE week 1.3 + Hyght Pushups 3 (4x3 sets)
Peri-workout:  SWOF during lifting, MAG-10 after

• forgot the MAG-10 after lifting on Friday.  Noticeable crash feelings.
• Kind of did a backloading thing on Thurs & Fri (forgot to eat carbs before lifting)

hurt wrist at gym last friday evening

Day	Carb	Pushups	Lift	Cardio
Sat	high-ish			2x 15 min treadmill (1.0 mile)
Sun	off			dogs
Mon	lift	25+16+13+8=62	squats	30 minute walk
Tue	off	26+16+10+12=64		dogs, 30 minute walk
Wed	lift		chest	dogs
Thu	lift	27+16+10+11=64	deads	15 min treadmill (1.0 mile)
Fri	lift		shoulders	15 min treadmill (1.0 mile)

Type	Composition
lifting	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 40 15 5 0 20 65 10 0 SWOF MAG-10 6 40 80 15 Total 220 195 75 2335
off	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 40 15 6 40 0 15 Total 240 40 90 1930

2014-02-15 Check in [206.25 @ 35.5]

Meas.	#	Change
Mass	206.25	-1.0
Waist	35.50	-.25
Arm	16.75	?
Thigh	25.0	?
Calf	15.125	?

Routine = PSHE week 1.2 + Hyght Pushups 2 (3x3 sets)
Peri-workout:  SWOF during lifting, MAG-10 after

resumed morning LISS.  Seems to work.
Did not measure arm/leg.

hurt wrist at gym friday evening

Day	Carb	Pushups	Lift	Cardio
Sat	lift		bench
Sun	off			15 min treadmill (1.0 mile)
Mon	lift	21,14,10 = 45	squat
Tue	lift		OHP	15 min bike (4.4 miles)
Wed	off	23,23,14 = 49		15 min treadmill (1.0 mile
Thu	off + Macaroni Grill
Fri	lift	24,16,12 = 52	deads	dog walk

Type	Composition
lifting	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 40 15 5 0 20 65 10 0 SWOF MAG-10 6 40 80 15 Total 220 195 75 2335
off	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 40 15 6 40 0 15 Total 240 40 90 1930

2014-02-08 Check in [207.25 @ 35.75]

Meas.	#	Change
Mass	207.25	-.75
Waist	35.75	--
Arm	16.75	+1.25
Thigh	25.0	--
Calf	15.125	-.125

Routine = PSHE week 1.1 + Hyght Pushups 1 (3 sets)
Peri-workout:  SWOF during lifting, MAG-10 after

Day	Carb	Pushups	Lift
Sun	lift		bench
Mon	lift		squat
Tue	off	3 sets = 39
Wed	lift + Red Robin		OHP
Thu	lift		dead
Fri	off	3 sets = 41

Type	Composition
lifting	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 40 15 5 0 20 65 10 0 SWOF MAG-10 6 40 80 15 Total 220 195 75 2335
off	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 40 15 6 40 0 15 Total 240 40 90 1930

2014-02-02 Check in [208.0 @ 35.75] Indigo 3 + Start FatLoss challenge at gym

Meas.	#	Change
Mass	208.0	-1.0
Waist	35.75	-.125
Arm	16.625	--
Thigh	25.0	+.25
Calf	15.25	--

Dialed in new routine.  PSHE 5/3/1

Day	Carb	Cardio	Lift
Sun	lift
Mon	off
Tue	lift
Wed	lift
Thu	off
Fri	lift + indian
Sat	off

Type	Composition
lifting	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 90 0 6 40 80 15 Total 240 170 75 2315
off	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 40 15 6 40 0 15 Total 225 40 90 1930