Phase 2 Begins - Measurements taken

Okay, so Phase 2 of my workout plan starts tomorrow.  So, I got some measurements taken:
Body Weight - 227lbs
Waist - 47in (around the navel)
Hips - 45in
Chest - 44.3in
Right Thigh - 26in
Left Thigh - 26in
Right Calf - 16.5in
Left Calf - 17in
Right Upper Arm - 13.9in
Left Upper Arm - 13.5in
Right Forearm - 12.5in
Left Forearm - 11.5in

I couldn't get the suprailiac measurement (belly pinch) yet, as I can't seem to find a single pair of body fat calipers locally ANYWHERE.  I ordered a set, along with a body tape measure (specifically designed for the purpose), which should be here Wednesday. 

I will be taking these measurements every day starting Wednesday, once I get the order in.  That will last for two weeks, after which I will measure only once a week.  This is a 9-week phase.

For weight lifting, we're going to cut things back a little.  So we'll start with three workouts during the week (which will not change), but each workout will have only one set of 12-15 reps each exercise (that will change dramatically over the course of the next few weeks).  The idea is to start light, and increase in weight each and every week AT LEAST.  By the time I'm done with the 9-week program, I should be lifting the most, at three sets of 12-15 reps for each exercise.

And oh yeah - I'll be switching to free weights for this one, except the calf raises and pull-ups.  The exercises are as follows:

Squats
Bench Press
Romanian Deadlift
Pull-ups
Standing Calf Raises
Pendlay Rows
Overhead Press
Alt DB Curls
Dips
Pinwheel Curls


Week 1 will include four cardio sessions at 30 minutes each.  My target heart rate is 155-163bpm.  I will eventually be doing seven cardio sessions a week, except for week 9, during which I will not be doing ANY weight or cardio training.

Here's to Phase 2!