UPDATE Sept 23/08: Measured training update Currently I'm taking a break from martial arts, for financial and time reasons. I hope to start up again towards the end of the summer. All I will be focusing on is strength and conditioning training for at least the next month. Stats: 5'11" 170 lbs (August 2/08), 162 lbs (May 5/08) Current status: I have been out of regular training for almost 2 months, life got in the way of achieving any type of regular routine. Still going to try and set times when I can to see where I'm at and where I can improve. Measured training sessions: 100 burpee challenge - 16:54 min (Sep 11/08), previous 19:34 min (Aug 14/08) 4x500 m rowing w/ 90 sec breaks - 8:09 min (10 resistance, August 4/08) 10 min maxes, push-ups 111 (Aug 9/08), full squats 192 (Sep 23/08), roman crunches 100 (Sep 23/08) wide-grip pull-ups, max con't - 6 (Sept 2/08) 45 min rowing total meters - 9588 (Sep 3/08) Barbell lifts: Deadlift - 195 lbs Squats - 185 lbs (Sep 29/08) Goals: S&C training minimum 5 days a week for 30 minutes minimum for the month of August No more then 2 days of consecutive rest Alternate explosive and endurance strength training weekly Keeping the goals brief and typically light to allow my body a chance to get back into a regular exercise routine. Diet & Rest: Consume 2500 calories daily (starting number for weight gain) Creatine daily (5 mg), Protein (whey) or Vega after main workouts Take multi, complete B vitamins, fish oil and psyillium supplements daily 2L of water daily 8 hrs of rest Still going to keep these D&R goals. With my move I should transition more into a raw diet of 60/40 split but I'm not adding it as a hard rule as of yet. Heart-rate (HR) info: OwnIndex: 41 (Sept 2/08 & July 31/08) HRsit: 60 (Sep 20/08), previous 58 (June 11/08) HRmax: 190 (August 3/08), previous 171 (June 16/08), 157 (June 13/08) Karvonen zones (as of Sep 20/08) 60 bpm resting HR 60% - 138 bpm 70% - 151 bpm 80% - 164 bpm 90% - 177 bpm Switching over to more interval training and using the Karvonen Formula instead of the default Polar heart rate zones. Going to use the above zones through October and re-assess and make new ones in November. Comments, suggestions and insults are always welcome.