Week 4 Day 2

Age 35
183 lbs
5'7"
15% BF

Beginner A Modified

Ft. Squats: 135x2 / 170x1 / 175x1 / 185x1

190: 5/5/5/5/5

HOLY SHI*

Bench: 45x10 / 135x2 / 165x1

175: 5/5/5/5/5

I can't believe I once struggled with 170 and 175 was a breeze, hooray food!

IR: 8/8/8/8/8

PU: 15/15/10/10

No crunches or Cardio - long day

Week 4 Day 1

Let's see if we can get 3 days done this week!

Age 35
185 lbs
15.7% BF
5'7"

Workout B

Front Squats: 135x2 / 170x1 / 175x1 / 185x1

190: 4/4/4/4/4

OHP: 95x2 / 115x1

120: 4/4/4/4/4

Rack Pulls Above the Knee:

265: 1x5

Pull ups:

5/3/3

Prone Bridges:

None

Great strides

Week 3 Day 2

Age 35

5'7"
181 lbs
14% BF

Beginner B Modified

Front Squats: 95x3 / 135x2 / 165x1 / 175x1

185: 5/5/5/5/5

Freaking hard, but great.

OHP: 95x2 / 95x1

115: 5/5/5/5/5

Rack Pulls:

265: 1x2

These are above the knee. On my third rep, I felt a pull in my pecs so I stopped. Better safe than sorry.

Chin ups:

7/6/6/6

Prone Bridges:

3x 30 seconds.

30 minutes on the trac.

Berry Broccoli Smoothie

Week 3 Day 1

Going to put the last 2 weeks behind me.

Age 35
5'7"
184lbs
14% BF

Modified Beginner A

Front Squats: 95x3 / 135x2 / 155x2 / 165x1 / 175x1

180: 5/5/5/5/5

Very challenging.

Bench Press: 45x10 / 155x2

170: 5/5/5/5/5

Finally! And it was not so tough.

Inverted Row:

9/9/8/8/7

Push ups:

+10: 10/10/10/10

Rev. Crunches:

6/6/6/6/6/6

30 Minutes on Nordic Trac

Post WO Broccoli-Berry Smoothie!

Week 2 Day 1

Last night was really day one, but I got that pain in my shoulder AGAIN and had to scrap. I came back at it today and did well:

Age 35
5'7"
183.4lbs
14% BF

Beginner "B" Modified

Front Squats: 95x5 / 135x2 / 155x1 / 165x1

175: 5/5/5/5/5

OHP: 45x5 / 95x2 / 110x1

115: 3/3/3/3/3

Baby Steps

Rack Pulls:

260: 1x5

Pull ups:

5/5/3

Prone Bridges:

3x30 sec

My legs are going to be sore. The squats are really getting to be a challenge.

Still eating at an excess and aiming at adding LBM. I think I will zig zag my goals and go monthly. January will be bulking and February will be cutting, etc.

Week 1 Day 3

Age 35

5'7"

181.2lbs
14% BF

Beginner Modified "A"

Front Squats: 45x5 / 135x2 / 155x2

170: 5/5/5/5/5

Bench Press: 45x10 / 135x2 / 155x2

165: 5/5/5/5/5

Inverted Row - feet raised:

8/8/8/8/8

Push Ups (+5lbs)

10/10/10/10/10

Rev. Crunches:

6/6/6/6/5

Post WO Broc-berry Smoothie!!!!

Intense!

2009 Week 1 Day 2

Age 35 (One month left!)
5'7"
181.2
14% BF thereabouts

Beginner I
Workout B - Modified

Front Squats: 95x5 / 135x2 / 155x2

165: 5/5/5/5/5

Beastly

OHP: 45x5 / 95x2

110: 5/5/5/5/5

Finally!

Rack Pull:

255: 1x5

Chins:

7/6/5

Prones:

1x30sec
1x26sec
1x20sec

Those are tougher than I thought. Seemed harder after that full workout than it would if it were the first exercise of the day.

Last night I began reading the Egoscue Method of Health Through Motion by Pete Egoscue and I highly recommend it so far - real interesting stuff that will help you with everyday motion that will factor into your lifting regimen. I'll write a book report when I am done :)

2009 Week 1 Day 1

Should've done this last night, long story.
Workout A
5'7"
182.2
15% BF ( I decided to figure myself at 15% to adjust for the Acumeasure's lack of accuracy.)

Front Squats: 95x5 / 135x2 / 155x2

160: 5/5/5/5/5

Bench: 45x10 / 135x2 / 155x2

160: 5/5/5/5/5

Inv. Rows:

8/8/8/8

Push Ups:

10/10/10/10/10


Reverse Crunches:

6/6/6/6

POST WO SMOOTHIE

Year's End Day 4 & 5

Wednesday was a wash - I had the annoying pain in my neck/shoulder and it screwed up my workout. I am starting my new regimen on Monday - eating at a surplus and trying to gain LBM.

So Today was a great workout - but it doesn't "count" as such.

Workout A
5'7"
182.2
15% BF ( I decided to figure myself at 15% to adjust for the Acumeasure's lack of accuracy.

Front Squats: 95x5 / 135x2 / 155x2

160: 5/5/5/5/5

Whew!

Bench: 45x10 / 135x2 / 155x2

160: 5/5/5/5/5

Inv. Rows:

8/8/8/6

Push Ups:

10/10/10/10/9

Wow - that felt good, but I just couldn't get that last one done.

Reverse Crunches:

6/6/6, that was a devil of a workout.

POST WO SMOOTHIE

2008 vs 2009 My New goals

I rambled a bit up there and was vague about my goals.

2008 Achievements:

Found Stronglifts Jan 2008
Worked hard - did research
Used FitDay to track nutrition - began eating clean in February.
Started dropping weight and building muscle slowly
Injured my back in May
worked through the injury, slowly. Deloaded many times
Switched to Front Squats & Rack Pulls
Read Burn the Fat Feed the Muscle
Dropped 16 lbs of fat rather quickly decided to focus on fat loss and muscle maintenance.

Overall I reached my fatloss goals.

Came close to OHP goal of 110 and BP goal of 170 - but not quite 5x5 (Once I did 110 5x5 on OHP before my injury)

Goals for 2009:

Eat big and lift big.

Front Squat: 270lbs
Bench Press: 225lbs
OHP: 235lbs
Rack Pulls: 300 above the knee, then figure out a way to pull from just below the knee.
Inverted Rows: 20/20/20 before advancing to weighted rows.
Just started push ups - so goals: 20/20/20/20/20 before weighted push ups.
Haven't done prone bridges yet - but my goal is to get used to those and perhaps do 2 minutes x 5 (?)
Reverse Crunches: 10/10/10/10/10 while using the 35lb dumbbells.

Weight goal: 185lbs (166.5 LBM & 10% BF)
Waist: 32"

I am grasping at numbers here - so I will see what happens, my next step is to set these goals out in stages and write them out.

Best of luck to everyone in 2009!