My first week back to the weights in three weeks, for this week I went light,
probably
around 50-60% of what I typically use when I'm training hard. The cob webs were
in full
effect, the movements felt sticky and my endurance was down a bit. This is
nothing of a
suprise considering that the flu and a throat infection rolled up for a few
weeks, and my
eating and drinking was fairly sparse. Of course my body will rebound efficently
and I
expect to fully surpass my previous bests this year.

Training wise I'm going to refocus on building strength on the basic exercises,
strength
beyond what I have previously achieved. So lots of squats, leg presses,
deadlifts, t bar
rows, incline bench presses, dips, pulldowns, overhead presses and upright rows.
Of
course I'll throw in the barbell curls, pullover, calves raises, etc.. to round
out the plan. I'll
be hitting the gym 3-4 times a week, but will take more days off if my body
sends the
signal.

Food wise I'm going to build around oats, pasta, bread, fruit and vegetables for
the
carbohydrates. My protein will be made up primarily of fish, eggs, protein
powder, beans,
with an odd chicken breast and steak. My fats will come from dairy, olive oil,
and the
animal meats.

Rest is a very important factor, one that I have been skimping on for sure, so
as of now I'm
getting a minimal of 8 hours each night.

I've written out a basic plan with my goals for the upcoming year, which I will
detail a bit
more, and set weekly goals for each lift and my physique. I figure if I focus on
my strength
then my appearance will take care of itself.

I'll also will be doing hill sprints, weighted jumps, long jumps, car pulls,
just for the fun of
it...well also for the benefits.

Its going to be an awesome year, not only for training but for the other areas
of my life,
time to wake the sleeping giant.

Law