Soulman and Cha,

Thanks. I appreciate the feedback. I'll go ahead and keep this one, at least for the next few months.

8/18/2011

• Stretching and mobility work
• Bent-over row: 45 X 5, 135 X 5, 225 X 5, 265 X 5, 285 X 5, 305 X 6 (PR)
• Horizontal pull-up: BW (feet on floor) X 8, BW (feet on high box) X 2 X 10
• Hammer machine incline press: 53 (right)/18 (left) X 12, 133/33 X 2 X 7, 118/33 X 8

Notes:

• Hammer machine incline press intentionally misloaded (left pec issues)
• The horizontal pull-ups were a fun change of pace. I pay for part of that Smith Machine, so it's time I found something to use it for!

lol Smith machineaments

Hehe.

I was actually surprised by the effectiveness of horizontal pull-ups. I think it's probably a great balancing exercise for people who bench a lot.

yeah, those are somewhat similar to the blast strap rows I do. I like that type of movement.

Yes, definitely. I may have to get some blast straps myself.

8/20/2011

• Stretching and mobility work
• Squats: 45 X 5, 135 X 5, 265 X 5, 285 X 5, 305 X 5
• Box squats (13" box): 185 X 3 X 7

8/21/2011

• Stretching and mobility work
• Weighted pull-ups: -100 X 7, BW X 5, 25 X 5, 45 X 5, 55 X 4, 55 X 3
• Seated OH press: 45 X 12, 65 X 12, 95 X 7
• Pull-ups: BW X 12, BW X 11
• Neutral grip pull-ups: BW X 10, BW X 7
• Ab wheel: BW X 3 X 10

8/24/2011

• Stretching and mobility work
• Deadlift (sumo): 135 X 5, 225 X 5, 315 X 3, 335 X 3, 355 X 3
• Deadlift (conventional): 225 X 2 X 5, 315 X 1
• Ab wheel: BW X 3 X 10

Notes:

• It was first time attempting a conventional DL in over a decade. Felt good to pull three plates.

Nice work

Thanks guys!

8/25/2011

• Stretching and mobility work
• Bent-over row: 45 X 5, 135 X 5, 225 X 5, 285 X 3, 305 X 3, 315 X 5 (PR)
• Horizontal pull-up: BW (feet on high box) X 3 X 10
• Hammer machine incline press: 108/33 X 15, 118/38 X 10, 128/43 X 8
• Bench press: 45 X 10
• Shoulder DB lateral raise: 20 X 3 X 10
• Conditioning training: 3.0 mi walk

Notes:

• Hammer machine incline press intentionally misloaded
• Today is the one year anniversary of the start of my current training (i.e., the events described in post #1 of this thread). So far, so good.

Very nicely done... Happy Anniversary!

Thanks!

8/28/2011

• Stretching and mobility work
• Squats: 45 X 5, 135 X 5, 225 X5, 285 X 3, 305 X 3, 315 X 3
• Box squats (13" box): 185 X 3 X 7
• Ab wheel: BW X 3 X 10

Notes:

• Squats are improving. Last month, I got only two reps at 315, one of which was shallow. Now, I hit three very deep ones (same depth as a 13" box), and probably would have gotten a fourth if I had a spot. These aren't exactly heavy yet, but at least it's in the right direction.

Nice squat progress. Noticed you did the same amount of reps on the ab wheel last 3 times, not able to up the reps? I'd consider trying the barbell rollout as the next progression step.

Thanks!

I've increased the difficulty by going further out with the wheel each time. I am a little limited on this by my left pec, but it is still an effective exercise.

I usually do the wheel at home, if the gym closes before I can do KTEs or some other ab exercise.

I'll probably add in weighted incline sit-ups.

It took a couple of months, but I'm now at 2625 cal/day for maintenance.

I went back to the beginning of your thread because I was curious what your overall weight loss has been in just one year.

From the posts copied above, it's pretty clear you didn't want to share your starting weight back then... I'm just wondering if you might be feeling differently about it now? Reading between the lines, it must of been in the 70 lb. range – which would be pretty ****ing amazing!

It has obviously been one hell of a year! It is truly amazing what you have accomplished!

Congrats again!

Thanks!

You are correct in that my not posting my actual starting weight while providing enough information for anyone reading my log to figure out was intentional.

I really never thought of the amount as the important thing. Rather, I was more focused on getting where I wanted to be. I'm definitely very happy to be back to training with goals like weekly strength gains and stuff like that, like I was a few years ago.

I actually never did this. Instead, I continued counting calories and protein intake. I pretty much eat what I want, so long as I get at least 1 gram per LBM protein without exceeding around 2600 calories per day on average. That lends itself to an end result of what some would call "eating clean," but I don't eat "clean" for clean eating's sake.

8/29/2011

• Stretching and mobility work
• Weighted pull-ups: -100 X 7, BW X 5, 35 X 3, 55 X 3, 60 X 3
• Pull-ups: BW X 16, BW X 12
• Neutral grip pull-ups: BW X 12, BW X 8
• Seated OH press: 45 X 12, 95 X 2 X 7
• Shoulder shrugs: 225 X 5, 585 X 10, 585 X 11, 675 X 4

This is basically exactly what I do and imo it's the best plan ever

too bad dmunnee was so incredibly off. i bet it would be nice to maintain at 4k!

TE just needs to change his diet and eat better foods and maintenance will easily shoot up to 4k.