Couple quick updates....

I call this a "hesitation" cut because I am experimenting with keeping my consumption pretty much the same and adding in a bit more exercise (namely cardio) to see what kind of affect it will have. I want to see what I can do without changing the way I eat. I do not know if it could be done this way, but I am giving it a shot!

Yesterday was a rest day after completing last weeks exercises.

Today I did level 1 of JM's Extreme Shed and Shred (30 minutes of cardio). I chose JM workout DVDs for the cardio because they are quick, require no real thought apart from hitting play and following along, and most important - effective! When I weighed 220 pounds last summer my waist (at my naval) was right near 45 inches; its now at 31.5 inches. The majority of all my workouts prior to YAYOG have been JM DVD's.

Tomorrow will be my first day of level 3 of YAYOG. The next 6 weeks of YAYOG has four workouts per week and I plan to add two days of cardio on the off days and one day of cardio on an on day for a total of four YAYOG days and three Cardio days in the span of six days. One day of rest per week unless I decide I need more.

Regarding food- My diary is always open. Don't expect a whole lot here in terms of "clean" eating, low fat, low carb or any other real style of food consumption. I love food and as long as I'm hitting, or at least near my macros and caloric limits, I am not the most discriminate consumer. I do add protien shakes to help bump that area up as I can't always consume the amount of protien from natural sources as I would like (especially since I still eat a bit of junk).

I am not certain yet as to how often I will report in here but will try to do so daily.

As mentioned before, I am going to try to keep my caloric intake about the same (or less depending on how I'm feeling that day) and will be using the additional cardio to create a deficit.

Decided I should be taking today as a rest day. Have to hit one armed push ups again tomorrow and want be sure I'm fully recovered from the last two days.

Been running a deficit of about 17% so far this week. Might try to hit 20% by Sunday; depends on how the workouts go the rest of this week.

Did a legs workout today consisting of a ladder of one legged squats, side lunges, one legged romanian dead lifts, and iron crosses. After this workout, since I didn't hit JM as I had planned this morning, I did a stapper of hop arounds, beat your boots and back lunges.

In all it was good workout!

Tomorrow i'll be hitting up some bicycle trails!

Crappy food day the yesterday. Okay with calories for the most part, but just too much junk (more than usual). Was also pretty tired - not enough sleep the last week.

On to today......

Completed day 1 of week 2 today and killed it!!

Today was a mixed ladder day consisting of one armed push ups (hands elevated), pull ups (chair assisted), military presses (feet elevated and let me ups.

One Arm Push Ups - Last week I started with the one armed push ups with hands elevated 10 inches above the ground and then the last set or two I to raise up to about 19 inches to finish the ladder. The second workout with one arms last week I had to just do the 19 inch level to ensure I didnt cause injurt by puching too hard. I'm glad I did! Today I did the one arms at the 10 inch level and was able to perform the entire set without needing to go up to the 19 inch level. I even felt strong enough to keep going after the ladder was done.

Pull ups - Even those these are "chair assisted" I actually didn't need to use the chair until a was about 66% finished with the ladder. Again, I alternated grips from wide to narrow to hammer. Once I started using the chair I did so minimally and then worked negatives with full weight.

Military Presses - Man I have to say, once you've the ladders above and then you have to these with the feet elevated, the arms just don't want to let you. This is the one exercise that, at this point in the workout, makes you want to just give up. The blood rushing to the head, the awkward positon your in and the fact that your just plain pooped by half way through is enough to play with your mental state. And.....uh, no, I didn't give up!

Let Me Ups - Decided to add a little difficulty to these by doing with the feet elevated. The first half went buy with almost no challenge, but then it began to work its magic! About 75% way through there was one pull I did where I tweaked my neck because of how I positioned my head while doing the pull. Feel it my left trap. Should be worked out by tomorrow.

Overall, It was another great workout!



Did I stop there........I was pooped, but figured I needed more, so.......

I decided to do a stapper with chair dips, basketball pushups and pull ups (half negatives). By about 7 minutes into I was done! Didn't stop though. Just kept on going. Chair dips throughout were no problem. I reached failure on the basketball push ups in the last set before my time was up. Pull ups were a bit different. I focused on wide pull ups with palms towards me as opposed to away as done in the exercise above. Each time I came around to get my 8 pull ups in I was only able to get one or two without the chair. Once I had to use the chair I used it minimally to assist with up and did full body weight negatives down.

Another good workout day!

The orders of the day called for ladders of One legged squats, back lunges, hip extensions and then supermans. I felt pretty strong throughout today's workout and am making great progress with th one legged squats. I think in a few weeks or so I will see if I can do any pistols.

I am liking the workout I'm getting from the Stappers I've been doing at the end of my regular YAYOG workout.

Today's Stappers consisted of toyotas followed by squats and then side lunges with a one legged lift.

Tomorrow is a scheduled rest day. May have to keep to it so I ensure I don't cause any injury.

Looking forward to the transition of one armed push ups to ground in about 3 weeks! I should be ready if all goes well!

Today's workout was pretty much all one legged exercises. One legged squats, romainian split squats, side lunges and one legged hip extensions.

Although my legs do not feel like jelly, I did get a good workout and my legs are feeling the burn. It seems that I am able to perform the one legged squats without issue so I may have to figure out how to work my way into pistols as the next natural progression. The romainian split squats are easy enough such that I will most likely have to add some weight over the head to make it a little more difficult. Side lunges really get my heart rate up. And the one legged hip extensions get the hamstrings really tight!

Looking forward to "pull" day tomorrow and a "core" day on Friday!

Love these workouts! 

One legged squat is down to a position where the upper leg is parallel to the ground (like sitting in a chair).

A pistol is on one leg as above, but you go all the way down (until your butt touches your heel or the back of you ankle).