As of this morning, just shy of 6' with a weight of 171lbs. I started the diet 4 months ago and, in that time, have lost 34lbs (normally carrry about 205). Probably could do a show, if I knew how to pose, lol.
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What kind of workouts were you doing? Strictly weights? Cardio?
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Almost exclusively resistance training (weights). I didn't alter my workouts much at all, except to lower the poundage on some of the big lifts (strength dropped a bit on things like bench, bent-over rows, and leg press). Only the last 2 or 3 weeks I did cardio (usually the stationary bike, sometimes the stair stepper) three times a week for 15 minutes, after lifting.
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That's believable.

We weigh about the same and I'm 5'10". I feel like I'm on the slim side.
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Now I feel fat. 5'8" and 180.
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Referee fitness test coming up soon....
Sprint Test
6 consecutive 40 meter sprints at a maximum of 6.6 seconds per sprint
Interval Test

Maximum of 35 seconds for the 150 meter run
Maximum of 40 seconds for the 50 meter walk
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You should be able to do that in your sleep.
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Easiest fitness test I've ever heard of
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Got an MRI done today because I still have lower back pain from the wreck.

Bulging discs at L4 and L5 plus degeneration.

So....squats and deads are obviously off the table for a while.

Any recommendations on good leg workouts that avoid loads on the lower back?

Any specific recommendations to help with these conditions?
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Landmine squats. http://m.youtube.com/watch?v=XgkLAMsjHps
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Stalling out. Ugh.

275 x 3 on my front squat, but just couldn't get any more reps. I think it's time to reset, but I want to see the numbers keep going up. I wanted to get 315 x 1 by the end of the year.
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Nice job man! Do you use a clean grip, straps or that 'cross arm' style to hold?

Also have any of you guys messed with using rest-pause techniques for training? I am finding less and less time to train, and I'm pretty much always exhausted due to two little kids and a new position at work that has me performing network maintenances from 12am-3am two to three nights a week. I find myself not as hungry, and my lifts have all gone down obviously. Usually getting 5-6 hours sleep a night. I know some of you guys are in similar situations just want to see how you handle training (split/frequency/intensity). I am trying to eat the best I can given the situation, but I am not counting cals.

So back to the rest-pause thing. Read a bit about it, and used it on last nights workout. I found that the workout was pretty damn quick, and I felt pretty taxed after it. This is where you go to failure 8-10 reps, rest a few seconds (i did 6 long deep breaths) then do two more sets same fasion. I was getting like 8 reps, 4 reps, 2 reps all to failure and did 3 exercises for chest, 3 for delts.

Anyone train like this? I'm really trying to come up with a plan where the workouts are short, intensity is high so i can get in and get out.
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Clean grip. Anything else is weird. Weight is all on my shoulders, anyway. I just prefer the stabilization of the clean grip.

I've never done rest pause. Have you considered RPE?
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You shouldn't feel fat.






You should feel short.
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