I am in the last 4-5 weeks of my transition/transformation stage at least for the fat loss part.

I have decided to change my program since my focus right now is fat loss and not gainiing or competing yet. I just want to maintain as much strength as possible so I decided to run the old tried and true EDT cycle. 2006 was the first time I ran EDT and it worked great for body comp at least for me. I will have 2 days a week of EDT and I am going to have 1 ME Day of Deads and Bench to help maintain strength. Not to mention all the AM Nepa and HIIT stuff I am doing right now.

So far I have lost 22 lbs of body fat over the past 10 weeks and I am down to 165 lbs. I figure I will probably get to 160-161. That is not huge by any means, but over a year of training that will have given me a solid 15 lbs of muscle gain in the past year and I am a lot stronger this time in the 160's then I was a year ago. Like I said I will post pics at the end of this cylcle

Yesterday's EDT Session and Cardio
1/4/10

AM Nepa: Incline Treadmill Walking 50 min.

PM EDT: Decided to use a 3 rm protocol since the goal in maintaining
Session A
Pr Zone 1 15min.
Back Squat PL Stance 155x3x8sets = 24 reps (unfortunately 155 is about 80% of 1 RM right now. I got some work ahead of me but that's the fun part
Leg Curls 60x3x8sets = 24 reps

Pr Zone 2 15 min.
Chins BWx3x10sets = 30 reps
Weighted Dips 25#Plate Attachedx3x10sets = 30 reps

Descending Plate Decline Sit Ups "say that 5 times fast"
45x15
35x15
25x15
10x15
5x15

45-50 min. total simple but effective __________________
"Athletes must always believe they can achieve a certain goal, and believe in their own ability to succeed. Doubt always leads to setback and failure, confidence to progress and success. However, even if an athlete knows they must adopt this attitude, it is easier said than done." -Kroc

Long time no see :)

This year in Coach P's corner........

First of all I hope everyone had a great holiday season . I know I did.

Looking back on 2009 it has been quite the year for me. I turned 35, competed in my first meet at Lift for Hope and had some unforunate medical/health issues. Well, my health is about 100% again which I am very happy about.
 

Anyway, I have not been posting lately mainly becaue I have been doing a much needed reevaluation of my training and I have also been going through quite a Physique/Health Transformation. I do plan on posting pics of my transformation, but I still have about 4-6 weeks to go before I reach my goal.

As for my mode of training I have decided to continue Powerlifting. When I stared seriously lifting, I thought I really wanted to Oly Lift. However, I did give a short stab at Oly lifting and the whole time I was learning the Oly lifts all I could think about was Powerlifting. I really connected with PLing over the past year and realized I just love the crap out of it. I want to be able to compete and get stronger which I know takes time.
 

2010 will be my year of Redemption and that is NOT a New Year's Resolution because I don't believe in them.

It has been a rough year for me, but I am coming back Smarter, Stronger, and Leaner than before. I know my path in my training life now and it is time for me to dominate it.
Enough of my reflection and ranting for now.

From Coach P's Corner.......I hope everyone has an awesome NEW YEAR!!!

__________________
"Athletes must always believe they can achieve a certain goal, and believe in their own ability to succeed. Doubt always leads to setback and failure, confidence to progress and success. However, even if an athlete knows they must adopt this attitude, it is easier said than done." -Kroc