I have been rather busy recently, with University and Work so my training has gone downhill somewhat. I was doing UD2 for a few weeks but sick of that cos I cant lift heavy all the time and I hate depletion. So I am basically back into my own quasi conjugate system that focusses on my main lifts and their weak points. I am dieting to get my bodyfat back into the normal rhelm, but also to maintain muscle mass and some strength. Program is set up around my old style of thinking, as well as a few other nice points that I have picked up from others (lyle McDonald amongst others). Nothign too fancy, but hopefully will provide some nice results for me. So far I have only done 2 days, so here are the results to date. Monday 10 May 2004 GPP warmups: L Flyes, front raise, side raise Speed bench: Warmups, 85x3x7 (bands), 85x3 (nil) Push Press: Warmups, 60x5, 70x5, 80x5 H/S Row: 30x8. 45x6, 55x6x3 Elbows out ext: 15x12, 20x12, 25x12, 30x8, 20x12 H/S pulldown: 42x12, 52x12, 57x8, 62x8 Pulldown Abs(lb): 70x12, 90x12, 110x12, 130x12 Db Hammer Curl: 15x8. 20x8, 22x8 Stretch Notes: First day of program and I was actually feeling good. I paused all of my benches and I was FAST off the chest. Pushpress was just a getting used to week, and was not a RM, everything else felt good. Weights on the H/strength rows n stuff are the single sided weight, since they have 2 plate stacks the weight should actually be doubled. Tuesday 11 May 2004 Warmups - walked every where Squat: 100x2x2, 120x2, 140x1, 160x2x4, 150x2x2 Paused box (5): 100x5x3 Speed DL (sumo): 100x1, 125+chains x1x6 Dimels: 60x15, 80x20, 90x15 Single leg Hyper: 0x12, 5x12, 0x12 Give up, go home Notes: SORE. Best exercise for calf, carry heavy stuff for long distances, calfs get pumped to bits. Cramped during sumo deads. Squats sucked, as I Havent done them in awhile, reduced the load and still speed wasn’t perfect, but OK. Paused box squats were hard, 6sec pause at just below my sticking point. Not enough sleep and sore from yesterday.