Around November of 2011, I realized that I was feeling pretty crappy. The poker-player lifestyle had me sitting on my ass for the last 5 years. I would eat a couple of sporadic meals a day, and get way too many of my daily calories from beer. I felt bloated (162lbs), my skin was bad, and I was spewing like crazy at the tables.

I got a YMCA membership at the start of January and starting doing an hour on the elliptical 4-5 days a week, and then I'd spend about 20 mins in the steam room. After two months I was feeling a lot better. I was looking more vascular, and could see my abs again. I dropped ~5lbs of bloat, and my skin is much better.

In March I started reading about Starting Strength, and Stronglifts. I decided to start on Stronglifts because I wasn't too confident about doing power-cleans, and I thought the workout needed a rowing motion anyways.

Stronglifts progressed nicely until about the start of May, and now I'm editing the rountine for a bit less squatting and volume.

I used to regularly lifts weights 10 years ago, but I ate way too clean to get enough calories. Now I am really focusing my diet around higher calorie foods (eggs, steak, milk, smoothies) and trying to eat a ton of macros everyday.

Here are my stats and routine:
30yo Male, 5'10", 168lbs, small frame

I start each session with a 30min warm-up on an elliptical, and then 15 minutes of stretching.

Day 1
5x5 Chin-ups
5x5 Overhead Press
1x3 Deadlift

Day2
5x5 Pendlay Rows
5x5 Bench Press
3x10 Squats

02/06/12

Overhead press
5x5 @ 105lbs
-These were a really weak lifts for me at first, but I feel like I'm getting stronger and improving on my form every week.

Chin-ups
5x5 @ BW
-The first two sets I can slam my chest against the bar, but by the 4th set I'm really struggling for the 5th rep.

Deadlift
5 @ 245lbs
3 @ 275lbs
2 @ 295lbs
-I'm having some grip issues with anything heavier than 245lbs. Hook-grip is only slightly stonger for me (i think i need to practice this grip more), and I dislike the switch grip.

04/06/12

Pendlay row
5x5 @135lbs
-The last rep of every set is always a struggle for me.

Bench Press
5x5 @145lbs
-I have rotator cuff inflammation issues, and this is progressing very slowly.

Squat
10 @ 135lbs
10 @ 155lbs
8 @ 175lbs
-My form and depth has improved tremendously since I starting squatting for higher reps.

Nice lifts. I use chalk when I hook and I've had no problems, and I'd say I have fairly small hands; most girls I know aren't that much smaller. If it's not allowed do it anyways and just be smart about it.

you getting two fingers over your thumb?

Sounds like a decent plan. However, I would find 30min on the eliptical a bit excessive for warm-up... possibly to the point where it would detract from your lower body lifts depending on the intensity...

Not sure if taking 2 months off between sessions is optimal usa#1 (Had to post that since I actually read it that way, then spent about 2 seconds puzzling it out)

Someone more knowledgeable needs to check me for bro-science on this but I suspect 15 minutes of stretching pre-workout is excessive, especially if it's static stretching. I believe you want your muscles warm, but you don't want them stretched to the point of compromising their natural elasticity. May even increase injury risk?

Again, you'll want a more informed source to second that.

I know a 30 minute warm-up sounds excessive, and I have tried shorter durations. I feel best once I've worked up a good sweat and have my blood pumping.

I have old-man joints, so serious stretching is really important for me to maintain proper form, and reduce post-workout stiffness. I spend most of my time stretching the posterior-chain (tightest hams EVER), and doing shoulder dislocations.

For shoulder pain, I've been doing a self-myofascial release technique at home. It has helped me tremendously. Basically, I roll a golf ball over the front of my shoulder in a circular motion for about 5 minutes a side.

You can buy straps for $10 to help with deadlift.

Major +1 for this if you don't like mixed grip

Fair 'nuff.

Sounds like you're all over it, but ftr lots of people recommend the book "magnificent mobility" as a good resource for warm-up mobility if you're looking for any extra info on this.

07/06/12

Overhead Press
5x5 @ 105lbs
-Did a set at 110lbs, but felt like my form sucked.

Deadlift
1x3 @ 295lbs
-Felt better with the hook grip today. I think I can improve my grip strength.

Squats
1x8 @ 175
-I think i'm going to keep things fairly light for squats on DL day. Maybe I'll aim for explosiveness.

Chinups
4x5 @ BW
-So completely exhausted by the time I did these. I'm going to do these first next time.

09/06/12

Chinups
2x6 @ BW
2x5 @ BW

Bench Press
3x6 @ 145lbs
1x4 @ 155lbs
-I should have added 5lbs instead of 10.

Squats
3x7 @ 175lbs
-I mainly feel squats in the front of my hips. Also, I feel kinda weak out of the hole. Once I get up past parallel, it's no problem. I don't really feel them a lot in my quads, but my butt has grown a bit.

Am I doing something wrong, If i'm mainly feeling squats in the front of my hips, and groin??? Or could this just be a pre-existing weakness that will get stronger over time?

Really the only way we can see what you're doing in your squats is if you post a video...

I'm guessing you're doing a high bar squat, so that will emphasize your quads more than your hamstring and glutes.

Using a hook grip does not help your grip strength.

If this is where you are starting.. I feel sick