Heh. That's kind of cool you replied that comment seeing as how that was a month ago almost. I've stayed pretty much on track except the last week my diet has fallen apart a bit. I've been consuming sweets and more carbs than I should. I have stayed the course on my lifting but not my running. Today I did real good diet wise and I know I'm back on track especially after this, heh.

As for my total progress I'm still going up in weight almost every major lift day. M-W-F I do Squats, Deadlifts and alternate Pendlay rows, Bench and alternate shoulder press. I do 5 sets of 5 with the last set being 80% of my starting 1 rep max. I haven't tested my 1RM since the beginning though. When I started back on August 29th my last sets on each big lift were:

• squat 150
• bench 125
• shoulder press 70
• deadlift 205

Just this night and last friday I did:

• squat 210
• bench 160
• shoulder press 100
• deadlift 255

So a typical lift set would be like squat 5x160, 5x180, 5x190, 5x200, 5x210. Then bench and deadlift or press or rows. It kicks my ass but its worth it. Although the scale says I'm down only ten pounds from 290 to 280 I'm wearing clothes I wouldn't normally be able to wear unless I was in the 265 range, so I know I've added some muscle. Thanks for the random motivation. Heh. Good luck with your own goals.

edit: Forgot to add on offdays I do lateral pulldowns, bicep curls and triceps extension with 15 minutes of heavy bag work(usually) and about 40-50 crunches.