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.