Week 1 Day 2

2/25/10

Beginner "A"

Age: 37
5'7"
190lbs
20% BF plus or minus 3 - I am going to take a new measurement on Monday.

Front Sq.

95x3

140: 5x5 Sinking deep, feeling it more on my hamstrings and glutes than I have before. Must be the better form.

Bench: 45x10

135: 5x5

Yes, this was easy considering I have been at heavier weights. I am focusing on better bar control and lift speed.

Inverted Row:

5x5

I am thinking about doing a bent over row on weekends. It is too noisy in the early morning, don't want to wake the kids.

Push Ups:

13/10/9/5 - I know...better next time.

Sit ups:

By far my biggest need for improvement.

15/10/10

Tried to hit the treadmill, but I noticed some leg discomfort and decided to nix it. I ran tuesday post wo and wednesday afternoon, don't
want to overtrain.

Day three is Saturday and I am stoked to actually complete one full week staying true to fitness and nutrition goals. I fasted from Tuesday
evening until Wednesday afternoon. Was shooting for 24hr but I only made it to 16. I wanted to at least get to 16. I noticed a headache, but it went
away while I was running. Probably not drinking enough water, if that was possible :)

Will start a M/W/F routine Monday.

Scott

Week 1 DAY 1

190lbs
age 37
5'7"
20% BF +-3

Modified beginner B

Warmed up with Thoracic mobility.

Front Squats:

95x3

135: 5x5

Worked on form. Broke parallel, felt good.

OHP:

45x5

95: 5/5/5/4/4

Form much better. Thoracic mobility drills getting my elbows out more and the bar down.

Rack Pull:

145: 1x5

Chins:

3/3/3/3/3
I know I can do more, but I am really focusing on form.

Situps - prepping for a police fitness test, so I will do these every wo.

Finished with 30 min on treadmill.

Also shoveled a buttload of snow.