I would only drink a serving of protein if food was not available and food is always around me. The last time I used creatine the bottle lasted for almost a year. I don’t know why I never got into all those different supplements maybe because I did not see any use in them if you ate enough food.

I have been drinking more water lately and because of the higher water intake I loss ten pounds. I usually weigh 205lbs now I am at 195lbs.

I am not happy with that because I see these guys on UFC fighting at 175lbs and they are the same height as me but in a lot better shape.
So I am now going to substitute some of my meals for supplements, instead of sandwiches I will drink a protein drink and I will start drinking a protein drink before and after my workouts. Which protein drink I will drink? I am think I will try the advice on Bodybuilding.com for my choice.

I started to make 2 pages a day for the day’s food intake and workouts. It was not hard to do these post but somthing did not make sense with the format.

While I continued to make two pages for each day I saw on the Blog it placed the pages on the bottom of the Blog under the headings (my daily eating habits) or (my daily workouts). I did not want that formating, logging one after another on the bottom like that would make a very long footer with days of workouts and eating habits. What I wanted was every days diet and workout to be listed only under the corresponding pages only with the heading, (my daily eating habits) or (my daily workouts. I want that you have to click on the page About and on that page you see the links to my daily diet and workouts.

My web guy said each daily log should be one page for each category and just add to that page the daily logs. So yesterday I started to copy the daily pages into their categories and it did look a lot better but I am want to try some other things.

One of the main things I do not like is when I want to add to the post it becomes very difficult to do from my Blackberry Bold 9700 now using the WordPress application. I have to scroll way to much to add more daily deatails because of the amount of preivous logs and the pictures html. I need a easy way to add the daily logs of workout and diet on the Blackberry.

Until I can figure out a better way to do my posts I will not continue to do my daily logs with the WordPress application on my Blackberry Bold 9700. I have done the last 2 weeks in February and edit it on one page like my web guy told me too.

I will use this time to reflect and rest my body and joints. My knees and forearms have been sore for over 3 months now. I must have ripped something in my forearms and its hard for me to grip things or hold on to the dumbbells. My knees are stressed from the heavy weights I use or old age. My training has to be adjusted for my continued progress without injuring myself anymore. I don’t see myself progressing in my endeavor.

I think for the next week I will do a new workout routine. The exercises are broken up into groups and done without rest between sets. I will do one set of the first exercise in the group then moving immediately to the next exercise in that group. I will do 3 sets of each exercise in each group. The whole workout should not go beyond 45 minutes or I am moving to slow between exercises. I will do this workout until the beginning of January and evaluate my progress and my body before training heavy again. I also will be drastically changing my diet in the new year so to lose my holiday fat.

Extended PHA training

Group 1
Leg press, seated dumbbell press, crunches, pull downs

Group 2
Curls, leg lifts, press downs, seated calf presses

Group 3
Leg extensions, cable rows, leg curls, peck dec

Group 4
Incline dumbbell presses, calf raises, dumbbell shrugs, hyper extensions

Curtis Matthews