Hi H&F

Starting Stats:
Age: 26
Height: 5'10"
Weight: ~210-215 lbs
Bodyfat: ~25% visual check (considering ordering a bf caliper and tracking this every week)

I played several sports in high school and lifted weights for each sport, until I was diagnosed with a rare heart condition which ended my athletics career abruptly. I graduated from university in May 2010 and lost my ability to lift at that gym, so I haven't lifted or really completed any exercise since then. I recently got an entry-level job in my field for a company in Panama City, FL, which is an amazing change from Illinois. This job is a standard office desk job in a little cubicle, but it's a full-time job which is a nice change of pace. Also, I live less than a mile from the beach, so having a nice "beach body" is a source of WIM for me.

Programming:
I've been training using modified SS programming for just over a month. The only real change I've made is instead of training three days per week with one day off in between each lifting day, I just lift every other day. I also have never done power cleans, so I went with the alternate workouts in that guide I linked.

I didn't start tracking my progress from day 1, but I did decide to start tracking my progress using a google docs spreadsheet, but I need to hold myself accountable for staying on track and completing every workout. Here is what I have thus far:

Workout Log	Activity	Effort	Performance
2/21/2011	Squat	245x5x5x4	Slow pace/missed rep
	Dead	185x5, 155x4x3	Check Form
	Bench	145x5x4, 135x5	Slow pace/missed rep
2/22/2011	Bike	30m, 120bpm
	Yoga	1hr	Intense workout
2/23/2011	Bike	50m, 120bpm
2/24/2011	Squat	250x3x5
	Press	105x5x5, 95x5
	Row	135x5x5x3
	Absx1		Each set to exhaustion
2/25/2011	Bike	45m, 120bpm
2/26/2011	Squat	255x5x3
	Bench	145x5x5x4
	Dead	185x5
	Absx1	35x8 Ab pulldowns	Each set to exhaustion
2/27/2011	None
2/28/2011	Squat	260x5x3
	Press	100x5x5x4	Core not solid
	Row	140x5x3
	Absx1	42.5x8 Ab pulldowns	Each set to exhaustion
3/1/2011	Bike	20m, 115 bpm
3/2/2011	Squat	265x5x3
	Bench	150x5x3
	Dead	200x5x1
	Absx1	42.5x8 Ab pulldowns	Each set to exhaustion
3/3/2011	None
3/4/2011	Squat	265x5x3
	Press	105x4, 95x5x5
	Row	145x5x3
	Absx1	42.5x8 Ab pulldowns	Each set to exhaustion
	Dips	7,5
3/5/2011	None
3/6/2011	Squat	270x5x3
	Bench	155x5x3
	Dead	225x5x1
	Absx1	50x8 AP	Each set to exhaustion
	Pullups	2
3/7/2011	None
3/8/3011	Squat	275x5,225x5x2
	Press	100x5x3
	Row	145x5x3
	Absx1	50x8 AP	Each set to exhaustion
	Dips	8,5

Nutrition:
I felt I was a little too tubby to start off, so I decided to cut some weight to begin with until I got to within 10 lbs of my target weight and then start eating at a maintenance and start lifting heavier weights. I've read quite a bit of Lyle McDonald's articles, so I think I have grasped some of the basic concepts that I need to understand to be successful I started tracking my calories on Fitday before I began tracking my workout progress and here is a table with some general information regarding my diet:

Date	Calories	Protein	Fat	Carbs	Weight
2/14/2011	2101	176.9	67.6	97	209.5
2/15/2011	1700	167.9	24.1	147.7
2/16/2011	1937	168.9	95.4	101.3
2/17/2011	1410	159.3	38	104.9
2/18/2011	1278	128.7	59.1	56.9
2/19/2011	2180	123	46	122
2/20/2011	2182	113.3	49.1	126.5
2/21/2011	2632	206.5	67	181.9
2/22/2011	1613	173.9	46.7	123.2
2/23/2011	2188	213.4	98.3	108.4
2/24/2011	1677	221.6	53.1	65.8
2/25/2011	2344	300.9	128.3	75.9	206.4
2/26/2011	2308	180.7	47.4	169.3	204
2/27/2011	2357	189.4	80.4	26.5	203
2/28/2011	2520	289.1	111.6	77	200.6
3/1/2011	1794	227	71.3	72.1	203
3/2/2011	2029	227	93.3	68.3
3/3/2011	1740	179.1	69.7	97.7
3/4/2011	1778	223.5	65.3	82	204.6
3/5/2011	1696	156.8	58.4	54.2	203.4
3/6/2011	1477	165.6	82.1	17.5
3/7/2011	1560	172	50	1113	203.4
3/8/2011	1942	215.8	75.3	102.4	202.4
3/9/2011	1490	217.4	25.8	106.1	201.4

Goals:
1) Become stronger which is a goal that needs to be quantifiable since well, that's how you know how strong you are...
Squat: 400
Dead: 400
Bench: 250
2)<=15% body fat @ a body weight of 190-195 lbs
3) Be happy! This one is kinda big for me since I've suffered from chronic depression for the last 2-3 years of my life. (the only subjective goal I have)

If you have any questions or comments, please post them. I am still somewhat of a "beginner", so I need to learn more about this process and keep myself going. I hope that this log can become both a source of inspiration and a learning experience for myself and others. Thanks in advance for the support.

Good luck!

now big of a role will bananas play in this program?
what supplements do you consider viable?

pics?

Just got home from the gym.

3/10/2011	Squat	235x5x3	Good form and pace
	Bench	160x5x3
	Dead	235x5
	Absx2	50x8 AP	Each set to exhaustion
	Pullups	3,2

On Tuesday I noticed my squats hadn't been going as deep, so I took some weight off and focused on form. So today I added 10 more pounds and made sure to focus on form again and I was very pleased with my form and effort. My abs workout is done in a circuit and not sure of the exact names on some of these... but I do cable crunches to the front and each side, then need-size situps, and hanging leg raises (front and each side). I also did two sets of 10 back extensions, but I'm dumb with the tables on this site and don't want to add it above. I'll fix it on the spreadsheet though.


Thanks
Bananas will play a significant role in my recovery ldo

I only use whey protein, l-glutamine, creatine, and a multi-vitamin.

no u

Solid work losing 10 lbs and getting up to decent-ish weights on your lifts bro.

I think goal 1 and 2 are at odds in that you won't achieve them simultaneously, but you probably know this already.

Vids of lifts?


all of the lights in here baby

Thanks, beginners gains + muscle memory are my bestest bros.

wrt goals 1 and 2, I need to setup a realistic timeline in which I can achieve both. I am considering switching to a maintenance diet now and focusing on getting stronger. Then once I get to a certain point (no clue when that'd be), cut for a month or two down to my ideal body weight. Or I could continue cutting now, while still increasing in strength due to beginners gains, and then once I get to 195 I'd switch to a maintenance caloric level.

My cell phone is crap, but I'll see if I can get some vids uploaded. I've been thinking about getting a new phone, so if they aren't of decent visual quality I'll just wait to post them.

http://www.youtube.com/watch?v=LVHOBvxi0Ao

Date	Calories	Protein	Fat	Carbs	Weight
3/10/2011	1783	164.4	25.4	114.4	201.4

Drank several gin and sprites last night I missed my protein goal because I just wasn't hungry and the only thing I WIM after drinking was sleep.

Insane FAQ, thanks for posting that link.

Just spent about 2 hours reading most of this very helpful.

Also looked up some links for techniques as I am a novice with powercleans and standing press.

I'm basically trying to do something similar to you right now. Just to many variables that i will have to juggle.
eg. i want to lose weight(body fat), gain muscle mass.

As i understand it If i eat to little i won't gain muscle or strength but if i over eat i won't lose as much fat.
same for doing to much cardio i will burn to many cals and not gain.

I was going to do basically same weight training 1 day. next day do cardio 30mins. next day to weight training and on and on.

Just hoping you or someone can shed some light on the subject.

Edit: BTW your Daily Cal intake looks very low to me (i obv dont know to much about that kinda thing)

It's very hard to gain muscle mass and lose fat simultaneously, and generally an exercise in futility for most people.

Thanks. I thought that link was in the sticky, but I didn't see it after a quick look.
this.

Myself and anyone else that has lifted weights in the past is lucky enough to enjoy the gains from muscle memory while on a caloric deficiency. You can also gain somewhat due to beginner gains, but those gains are relatively small, I think.

There are also some freaks and very weird dudes that can pull off gaining muscle mass while losing fat, but those are rare and odds indicate that you are not in that category.

3/13/2011 Squat 245x5x3

Press 105x5x3

Row 150x5x3

Absx2 52.5x8

Dips 10,5

Glad to do more on dips and the squats felt great.

Yesterday I ate penne twice and drank beers. Today I'm about to drink a lot of beers on the beach and party real crazy.

Also ordered some Chuck Taylors and chalk.

I really need to watch my weekend refeed (binges). I weighed myself on 3/10 and I was 201.2. This morning I weighed in at 206.8.

I wasn't able to accurately track fitday over the weekend because somethings I just have no idea what their content is and I can't find anything comparable online. I'm going to make a list and see if I can create custom foods for everything and I don't want to forget about this.

Saturday:
2 servings scrambled eggs
2 protein shakes
1 Caesar salad
1 serving of Carraba's chicken marsala
1 serving of some chocoloate, coconut desert
2 servings of whole grain penne pasta
2 servings of 93/7 ground beef
2 servings of Newman's Own Tomato & Basil pasta sauce
3 gin and diet tonic
3 Coors lights

Sunday:
2 servings scrambled eggs
2 pieces of extra thick bacon
8 oz skim milk
2 protein shakes
10+ Coors lights
1 hudge plate of general tso chicken
2 pieces of spicy tuna roll
10 pieces edamame
1/4 gallon of Newby's Hunch Punch (can buy a half gallon for ~$26 and its 1/4 gallon of fruit punch type mix and comes with a pint of vodka, rum, and everclear, mix, drink)
1 cup of cashews

3/14/2011
3/15/2011	Squat	255x5x3
	Bench	165x5x3
	Dead	245x5x1
	Absx2	52.5x8	No hanging leg raises
	Pullups	1	Sharp shoulder pain

My lifts and day were going great and after I completed my deadlift I jumped up to the bar to do some pullups and I felt a pain in my shoulder. I completed one pullup, but the pain was too much for a second. I tried to stretch it out and it feels OK unless I hold it above shoulder level, then there is a sharp pain. So I guess I'll be taking it easy for the next two days, ice it and take a few ibuprofen.

Not done with calorie intake for the day, so not about to post it.

Due to this injury, I took a little time off and drank a lot. It's spring break here and the beaches are nuts this time of year. Probably not my best option while training, but I was on a break. I have also been eating out a lot and not worrying about how many calories I take in since I just want to get stronger and gain muscle. I'll cut weight after a couple months and retain my sanity during an insane part of my life.

Got back into the gym today after liberal ibuprofen usage, some icing, and some shoulder stretching in my down time. The shoulder felt good for all of these exercises, except the hanging leg raises.

3/22/2011	Squat	3x5x255
	Bench	5,3,5x170
	Dead	1x5x245
	Absx2	8x50,8x57.5	No hanging leg raises
	Dips	5,5

Also, I got a pair of lowtop Chuck Taylors and some chalk. Still working on getting a form video.

Hanging leg raises are probably not the best exercise for people with shoulder issues. I highly recommend weighted planks, ab wheel/barbell rollouts and pallof presses though.

ETA: the rollouts are good in general but not so much if you're actually injured.

Thanks for some exercises to replace hanging leg raises with. I went in there just planning on seeing if I could hang and do them, def did not work out. I'm going to mix in the weighted planks and rollouts. Think I saw someone using an ab wheel, so I'll have to look for that next time.

Weighed in at 204.8 today.

3/24/2011	Squat	3x5x265
	Press	3x5x95
	Row	3x5x145
	Absx2	8x57.5 AP	7x9lb NS situps, 30sec unweighted planks

Last set of squats were very tough. I finished them, but I think at the expense of form. Probably only moving up 5lbs next workout.

Press and rows felt fine, but I did slightly deload due to my shoulder injury.

Added weight on my need-size situps and did two sets of unweighted planks to start this week. I'll start adding weight next workout.

I think I'm missing my caloric intake slightly most days, but the weekends almost here and I always binge..

3/29/2011	Squat	2x5x275,1x4x275
	Press	3x5x105
	Row	3x5x145
	Absx2	8x65 AP	8x10lb NS situps, 30s+25s 10lb plank

Last set of squats I was going down on my third rep and I saw this old bro wearing a weight belt had his feet under the bottom of the cable machine, weighing them down I presume. He also had his hands on the vertical adjustable metal bar. As I'm going down on my fourth rep, he is doing these assisted type skwats and it just looks like he is humping the vertical bar. I somehow finished the rep but had to rack because I was cracking up.

I had a lift over the weekend that I made it to, but I wasn't able to really give full effort. It kind of made me realize I need to switch my programming up a little bit. Instead of lifting every other day, I will change it up to just MWF lifts every week, starting next week. Getting drunk on the weekends is a habit I doubt will leave me anytime soon, so switching my programming to the week will allow me to ensure I don't skip a lift or train with less maximum effort.

3/31/2011	Squat	3x5x275
	Bench	2x5x175,1x4x175
	Deadlift	1x5x275
	Abs	2x62.5 Ab Pulldowns	2x8x10 NS situps, 2x20secx10lb planks
	Dips	8,6
4/1/2011
4/2/2011
4/3/2011
4/4/2011	Squat	2x5x280,1x3x280
	Press	3x5x105
	Row	3x5x150
	Abs	2x62.5	2x8x15lb NS situps, 2x20 sec 10lb
	Dips	10,8

Well I don't update this as often as I should, but I am keeping up with the workout plan. I have switched to just lifting on MWF this week and I think that is much more sustainable given my typical weekend activities. Going to the beach and getting ****ed up is certainly counter productive to my training goals, but spraying down hoes with a hose during a wet t-shirt contest is def +LifeEV.

I was recently down to as low as 196.2 lbs on Saturday morning, but I have bounced back up to 200.0 lbs as of today thanks to remembering to eat. I get to lift tonight after work, but I'm starting to get a cold and can barely breathe through my nose... so we'll see how it goes...

What's your favorite type of hoe?

I try not to discriminate against any hoes by picking a favorite, but the hoes from Georgia seemed to be around in full force and looking fine.

There appears to be a bit of a Norwegian misunderstanding here – I believe Fredd may have been referring to THESE type of ho's:



PS- Granted the selection of ho's in this pic are not of the highest quality, but if I HAD to select one of these implements for use, then I think I would probably lean toward choosing no. 2 – primarily due to the shoes.

On the other hand, my favourite from the Norwegian selection of hoe's would definitely be no. 1 – primarily due to my experience with that particular model.

I can't believe I let the topic die when ho's (hoes?) were the topic of discussion.

Anyways, I missed a couple of sessions due to having an illness known as the "Florida crud." Basically it just blocks your sinuses or does something up there that doesn't allow me to breathe. It's also pretty contagious as I got it from a friend and then it made it around most of the people in my group of friends.

I had a refeed Sunday including some pizza and brats and beer, so that I would have a good workout after a couple days missed/****ty sessions.

Skwats- 2x5x280, 1x4x280
Overhead Press- 3x5x105
Pendlay rows- 3x5x150
Bear complex- 1x7x95
Dips 5,3

I was watching a video on the Bear complex the other day and I really wanted to try it out. I probably should have done this in place of OHP, since the Bear whooped me and I wasn't able to do as many dips as I wanted. I also skipped ab circuit, but those are extra accessory work and I felt fine after the Bears.

Bonus:

Squats - WU+, 3x5x285
Bench- WU+, 2x5x170, 1x3x170, 1x12x135
Deadlift- WU+, 1x4x285
Dips- 10,8


Decent workout overall. Skipped ab accessory work again, meh. I recently realized my grip for bench was too close, so I widened it out a little bit. I'm working muscles I haven't worked while building up to this weight, so I was considering deloading next bench day.

I also just started to note my warmup in the log, but I have always completed several warmup sets previous to my work sets.

I woke up at 8:49am this morning and I'm usually already at work by then, so I had to get ready real quick and didn't have a chance to check morning weight. I think I'll just update that and BF% next Monday.

Squats- WU+, 2x5x290 1x4x290 1x1x315
OHP- WU+, 3x5x115
Pendlay Rows- WU+, 3x5x155
Assisted Pullups- 2x8x(-85)

Feelin good, feelin right
Updatin' my log at 10:45 on a Friday night

Pretty much every lift I increase weight is a PR. I had some decent numbers in HS, but I can't remember the totals and I can make no guarantees of my form.

Skwats felt good, so I truncated my final work set and decided to try 3 plates. It went smooth, but I wasn't sure about a second rep so I racked it. Gonna continue to add an extra set @ 315 on non-DL days.

Skipped ab accessory. One of these days I'll do the circuits again, but atm I'm spending too much time at the gym. I have no evidence proving it, but I think light cardio on non-lift days should help reduce my recovery time. So I need to start doing that ****.