Update for this week.  2lb loss, any noticeable difference in physique?  Nope.  Just a little in the cheeks and in the morning when I'm on an empty stomach, stomach area appears to be less round but I could be imagining things since I don't usually pay attention to this stuff (only really care about getting rid of the chubby cheekys and the under chin fat). 

Did a 10km walk in addition to the regular cardio, didn't exactly hurt myself but probably pushed myself too much, walking is painful now kinda limping (didn't plan on walking 10km, I decided to walk to a grocery store, and didn't expect it to be that far).  Time it takes to drive to the grocery store, just about 10mins, walking took 75mins...and I had to walk back....it was so bad, I was walking along a bus route, and seen the same guy driving the bus a few times.  shoulda just hopped on but I didn't have any bus fare or change!

Updated the apex review a bit and gonna delete some of the stupid nonsense posts.

Freakin' hell, my conditioning/cardiovascular health is shit.  Jogged for half an hour and I was sweating like a pig and the soles of my feet were killing.  Gotta quit smoking.

Update: LOL, I went back and read a majority of the old posts.  I can't believe some of the crap I wrote over the years.  So misinformed and misguided.  Atleast I know better now...

Starting doing some cardio again.  Haven't done any running since July '12.  Decided it's time to get rid of some of the belly and get the jaw line back.  Current stats as follows 5'8", 170lbs, a little under 20% bf.  Probably just gonna aim for 6-7lbs over 3 months or so, nothing too serious.  Most important is I don't want it to negatively affect strength gains much.

Back to the work-out.  No updates really.  Deadlift is moving up, Up to around 7 reps at 230.  Could probably go for more but not really interested in going to failure on deads.  Lowered the weight on squats a bit to go deeper, got infatuated with constantly moving up in weight & always hitting the target amount a reps while on All-Pros and haven't gone as low as I wanted.

Update:  Actually going to up the fat loss goal to around 9lbs since I had already started it like a month back, again nothing serious just less calories a bit like 200-300 so basically one less snack a day.  With the 9lbs, it'll hopefully bring me to the 15-16% bf.  Going Forward, cardio will be twice a week after weight training.  roughly 30mins of the low intensity stuff.

Going to a 3 day split has helped quite a bit.  Pretty much just sticking to compound movements, no isolation and I've been able to pinpoint some areas of weakness.  Left shoulder, mid back and core are the areas I need to work on.  Probably a good thing too, since I have crappy posture and can address these issues at the same time.  Or maybe it's because I have poor posture that these are weak...doesn't matter, needs fixing anyways.

Did like 7 months of All-pro's, and it works as prescribed.  I have gotten a bit muscle and look "thicker" but I'm disappointed in my results.  Just thought I would have made more gains than what I did (atleast in terms of strength).  The program is just really boring.  Same routine 3 days a week, it gets quite stale.  Going back to a 3 day split for a bit to change things up. 

Today was the first day and it was back/bicep.  That meant DEADLIFTS!!  Haven't done those in quite a long time.  Needless to say, I was quite disappointed.  Did 220x5 and that was it.  Pretty sure when i left off doing stronglifts, it was somewhere in the range of 260-270 for 5 reps.  Lower back was screaming, felt like I haven't worked it in long time. 

Now, I haven't been sore in a long time.  Atleast not sore sore, where you don't wanna even move the muscles worked so don't know what to expect.

Take care.

Been a while.  Changed up the routine a little.

Heavy days are still 2 sets each, medium and light days I started doing 3 sets for compound movements and added pull ups/chin ups.  This cycle I lowered the bicep curl weight by 5lbs and bench & rows by 10lbs.  Also modified the rep scheme too, weeks 1-3 target reps are 10 if it's short doesn't really matter, and 4-5 12.  I'm pretty confident that weight for all exercises will be going up except maybe overhead press. 

Added pull-ups because I hate rows.  Just don't really feel it in the lats.  Now that I've added pull-ups, my lats are sore as shit...

Bought some new gear recently, got a weightlifting belt but not too sure how much I'll be using it.  Just needed something cheap to add as a filler item to get free shipping.  Belt is a Harbinger 233.  To do pull-ups, need a new bar because I couldn't use the one I already have (bar was pulling off the frame).  Just a basic one that you screw in supports to the side and hang up the bar, so far it seems solid.  Lastly a pair of 1lbs ankle weights, pretty much to put on the barbell so don't gotta move up to 5lbs.  Example, overhead press is at 80lbs, so gotta move in 10% increments so it'd be 88lbs, ankle weights + 2 collars roughly makes 3lbs, and got that 85lbs no problem.

Back to the shoes, I will no longer be using them for squats.  No issues with them but just been reading up on them, and I have no problems with ankle/hip mobility and I haven't seen an improvement using them.