08 September 2009


Tonite's dinner. Marnated steak, sauteed mushrooms in butter and garlic, grilled eggplant, spinach salad with mozarella:

Did make it to the gym. Diggin the EF 15/8/4 protocol like getting reaquainted with a long lost friend. Also getting used to weight training first, followed by intervals second.

Body weight still up a few pounds after fishing vacation - 146 today.


  1. 15,8 and 4 is awesome, but keep it heavy. You must push yourself with it, that's the secret in my opnion. Don't let just the last 4 be heavy, 8 needs to be a chore too ;-)

    Struggeling a bit with the 3rd mile....
    but it will come.


  2. Marc, yes every time I'm at the gym lately I really try to push things a little further. I try to get one more rep when I'm feeling spent. It is amazing how many additional reps one can get.

    Keep working on that 3rd mile. Have to get used to running that distance and then work on lowering your times.