Adarq.org

AGE: 35

HEIGHT: 5' 4"

WEIGHT: 138.6-140.4 lbs

SLEEP SCHEDULE: I try to get 8 hours

BODY TYPE: 15-23% body fat, (different methods give different results)

GOALS: Strength gain, muscle gain, body fat down to 8 to 10 % in about 6 months

CURRENT ABILITY:

INJURY HISTORY: No injury history but I fear I'm prone to developing knee problems due to family history of arthritis

TRAINING HISTORY & ACHIEVEMENTS: Have weight trained on and off but not on a consistent basis. Recently took up jogging combined with weight gain, and was able to shed about 10 lbs

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I've been following the split routine for about a month with some moderate success in strength gain. (5 exercises/muscle  3-4 days a week)

BRIEF OVERVIEW OF CURRENT DIET: 50% protein, 20% fat 30% carbs, vegetarian diet, includes vegetables and low GI grain (Quiona with wheat and chickpea flour). Most protein comes from 3-4 protein shakes over the day, 50% of which comes from organic hemp and 50% whey and about 100 grams of beans everyday

IMPORTANT ACTIVITIES: Desk job. Main physical activity includes just 1to 1:30 hours in the gym. Plan on adding in jogging again 2-3 days a week.

8/12/2010

bw = 160
soreness = hamstrings, quads tight
aches/injuries = left shin/calf a bit achy/tight, right hamstring tendon a bit achy

workout:
- ~400's @ near max intensity, 5 x
- ~800 x 1
- ~400 @ near max intensity, 1 x
- .75 mile run, 1 x

done.. felt so fast in my 400's, good stuff.. felt my quads too much though, from the squatting last night, they had too much tension.. otherwise, felt very good tonight.

might jump tomorrow, dno.. basically planning on jumping + speed work

peace