Tuesday, November 3, 2009

Log 11-3-09

Gotta keep motivated, so I switched up my routine.

F.S.:

155/165/175/185/195 X5

OHP

45/95/105/110 x5
115: x3
115:x1

Chins:

5x5

I completely forgot about prones! This is testament to how long it has been!
Better on Thursday!

Monday, November 2, 2009

Log 11-1-09

Oh Man, has this year ever been a challenge!

Front Squats:

135, 155, 165, 175, 185 all x5

Bench:

45x10

135, 155, 165, 175 x5
185x2

Inverted Rows:
8x5

Push-ups:

10/10/

I am determined to get myself back again.

Fasting today, only 20 hours, but the next fast will be 24.

Wednesday, October 14, 2009

Log 10-14-09

For the love of God. I forced myself back into my gym, and onto the track. Holy crap can life screw up your goals or what?

Age 36
5'7"
Other stats some other time.

Front Squat:

135:x5
155: x5
165: x5
175: x5
180: x5

Bench:

45x10
135x5
155x5
165x5
175x5
185x4 - darn.

Inv. Row:

8/8/8/8/8

Pushups:

24/10/10

Ran for 20 min.

Fasting from 8pm last night, will break it at 2pm today. Unfortunately it will be pizza. I'll get this back again. I have to train for a new job possibility which has some fitness demands. Mostly what concerns me is the 1.5 mile run. So I have to be diligent.

Thursday, September 17, 2009

Log 9-17-09

Happy Birthday Mom!

Age 36
5'7"
188lbs
18% BF

"A"

Front Squat: 135x3 / 155x2 / 175x2 / 185x1

195: 5/5/5 ---

Felt an odd strain in my upper back, figured I would stop.

Bench: 45x10 / 155x2

185: 5/5/4/5/4/2

Did an extra two to finish out - first time lifting during a fast, not bad though.

Inverted Row:

9/9/9/9/9

Push ups:

25/15/15/10

Sits:

15/10/3

Creatine and water.

Fast over at 8pm!

Tuesday, September 15, 2009

Log 9-15-09

Age 36
5'7"
188lbs
18% (not a new reading, may be more or less)

"B"

Front Squats: 135x5 / 155x3 / 175x2 / 185x1

190: 5x5

OHP: 45x4 / 95x3 / 115x1

120: 5/5/5/4/3.5

Rack Pulls:

200: 1x5

Chins:

5/5/5/5/5

Sits:

33

Sunday, September 13, 2009

Log 9-13-09

Return to training after a wonderful visit with my folks. Time to stop the 12 oz curls!

Age 36
5'7"
Other Measurements tomorrow

Front Squat: 135x5 / 175x2 / 185x1

190: 1.5/3/3/3/3

I had some form issues, but got back into it. I usually come back light after a break, but I felt pretty good and decided to pick up where I left off.

Bench: 45x10 / 135x5

185: 3/3/3/3/3

Picked up +10lbs but did 3x5. I will work on this for a while

Inverted Rows:

8/8/8/8/8

Push ups:

15/15/15/15/10

Just didn't have enough for 15 on the last set.

Sit ups:

30

Need to get to 50 in one set

I did one round of Complexes afterward - wow they are tough.

Enjoyed a Whey/Skim shake with Creatine and a chicken/babaganoush/fat free feta wrap - nice.

Back at it baby.

Thursday, September 3, 2009

Log 9-3-09

Age 36
5'7"
188lbs
18-19% BF

"B"

Front SQ: 135x3 / 165x2 / 185x1

190: 5x5

OHP: 45x3 / 95x2 / 115x1

120: 5/4/3/3/3

Rack Pull:

195: 1x5

Pull ups:

5/4/2

Prones:

60/45/45

Nice

Tuesday, September 1, 2009

Log 9-1-09

Age 36
5'7"
188.2
18-19% BF

Week 3 on Eat Stop Eat - Losing body fat, maintaining/slightly gaining lean mass & strength

"A" - 5:00am

Front SQ.: 135x3 / 155x2 / 175x1

185: 5x5

Bench: 45x10 / 135x3 / 165x1

175: 5/5/5/5/4

So close!

Inv. Row:

8x5

Push-ups:

15/12/6/10

Thinking can kill a set

Sits:
29

I need 50!

Good Morning!

Tried the Ferrugia Complexes yesterday as my cardio. It was freaking tough - but a good workout!

See it http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

Peace!
SF

Sunday, August 30, 2009

Log 8-30-09

Age 36
5'7"
188 lbs
20.8 % BF (New caliper measurement tomorrow)

"B"

Front Sq. 135x3 / 155x2 / 175x1

180: 5x5

OHP: 45x3 / 95x2

115: 5x5

Rack Pulls:

190: 1x5

Chins:

5/5/5/5/3

Prones:

30sec x 3

Like!

Thursday, August 27, 2009

Log 8-27-09

Age 36
5'7"
188lbs
20.8% BF

"B"

Front Sq.: 135x3 / 155x3 / 170x1

175: 5x5

OHP: 45x3 / 95x2

115: 5/5/4/4/3

Rack Pulls:

185: 1x5

Pulls:

4/4/3/3/3

Prones:

30/30/30

Feeling great.

Tuesday, August 25, 2009

Log: 8-25-09

Age 36
5'7"
188.5 (this morning after 24hr fast)
BF% 20.8

A

Front Sq. 135x3 / 155x3

170: 5x5

Bench: 45x10 / 135x3 / 165x1

170: 5x5

Invert. Row:

8/8/8/8/8

Push-ups:

15/10

Took to long to get to this point and ran out of time. Need to have smaller rest breaks during squats.

Monday, August 24, 2009

Log - 8-23-09

Sunday 8-23-09

Age 36
190.8 lbs
20.8% BF (down about .5%)
5'73/4" (I have grown since I began lifting)

Front Squat: 135x5 / 155x3

165: 5x5

OHP: 45x3 / 95x3

115: 5/5/4.5/2/0
Lacking energy, still pushed hard, felt good

Rack Pull:

180: 1x5

Chins:

5/5/5/4/3

Prones:

40/30

Can be better, but I needed to get back into it so I am happy.

Starting the wife's training tomorrow.

Wednesday, August 12, 2009

Log - 8-12-09

Age 36
5'7"
188lbs
21.5% BF

"A"

Front Squats: 135x3 / 155x3 / 165x1

175: 5x5

Bench: 45x10 / 135x3 / 165x3

170: 5x5

Inverted Rows:

8/9/8/8/5

Push ups:

24/10/10/10

Situps:

6/10/10

Post WO Smoothie - only non fiberous carbs today (banana, blueberries, strawberries)

Slow Carb diet seems to be working, good energy and steady fat loss seems to be happening. I do not know how much because with my love handles, I have a poor caliper reading. The rest of my body is pretty lean, the majority of the fat is around my midsection: belly, handles and lower back - the famous "spare tire". If anyone has any wonder-trick on how to finally get rid of this I would appreciate it. I managed to get rid of my fatty hips and man boobs, but this remains.

Scott

Monday, August 10, 2009

Log 8-10-09

Going on the slow-carb diet - let's see. Should I combine this with a Intermittent fast? Also started taking creatine.

Age 36
5'7"
190lbs
21.1%

Front Squats 135x3/155x3

170: 5x5

OHP: 45x3 / 95x3 / 110x1

115: 3/3/3/3/3

Pulls: 5/3/2

prones: 40/40/40 (seconds)

Post workout smoothie only half of the normal milk and no oats.

SF

Monday, August 3, 2009

Log - 8/3/09

Getting back, feels good, not easy :)

Front Squats - I choose these for lower back reasons. Switched a while ago, explaining for anyone new to the log.

95x3

135: 5x5

OHP: 45x5 / 95x3

105: 5x5 - I left off over a month ago at 120!

Rack Pulls: Mostly for lower back/ hip reasons.

135: 1x5 - Way too easy, but form is more important.

Pulls: 4/2/0

Suck! Just tired and lacking real motivation.

Prones:

3x30 sec

Trying Intermittent Fasting: 16/8 @3200 kCal on lift days and 2000 kCal on rest days.

Wednesday, May 20, 2009

20 may 2009

Gold's Gym - St. Cloud, FL

Age 36
185
15%
5'7"

B

Fr. Squat: 45x3 / 135x3 / 165x1 /180x1

185: 3/3/3/3/3

Not sure why this was a problem today. I really struggled. Possible reasons include: nutrition is not as good as it usually is while i am on the road - sleep has been lacking.

OHP: 45x5 / 95x5 / 115x1

120: 3/3/3/3/3

Rack Pull: a little above the knees - I could not set it up to knee level.

155: 1x5

Chin ups:
7/4/4/3/2.5

Prones:

60/30/45

Forgot my bag in the other room so I got up in the middle of my second 60 sec set.

Finished up the day with 45 minutes on the treadmill - running.

Myoplex smoothie with bananas and strawberries.

123

Thursday, May 14, 2009

14 May 2009

Age 36
5'7"
185
15% BF

A

Front Squat: 45x3 / 135x3 / 165x2 / 175x2

185: 5/4/4/4/4

Bench: 45x10 / 135x2 / 170x1

175: 5/5/5/5/2

IR: (2 minute rest intervals)

10/10/10/7/6

Push ups: +45lbs

6/6/6

Sit ups +10lbs

10/10/5

Post smoothie

Tuesday, May 12, 2009

11 May 2009

Age 36
184.4
15% BF
5'7"

Workout B

Front Squats: 45x3 / 135x2 / 165x1 / 175x1

180: 5x5

Getting heave again, nice!

OHP: 45x4 / 95x3

115: 5x5
Nailed them.

Rack Pulls: (At the knee)

145: 1x5
Like these better since I built my makeshift stand

Chin ups:
7/6/5/4/5

Prone Bridges:

60sec x 3

Sipped my patented Broccoli-Berry Smoothie during and had some left over for a nice post workout meal.

For dinner we had chicken tacos.

Saturday, May 9, 2009

09 May 2009

Wow, 3 days completed this week, it has been a while!

Age 36
5'7"
185
15% BF

"A"

Front SQ: 45x3 / 135x3 / 165x2

175 5x5

Bench: 45x10 / 135x3 / 165x2

170: 5x5

Inv. Row:

10/10/10/8/8

Push ups:

15/15/15/10

Decline situps:

10/10/6

Post WO Broccoli-Berry Smoothie!

Thursday, May 7, 2009

7 May 2009

Age 36
5'7"
183
15%

"B"

F.S: 45x3 / 135x3 / 160x2

170: 5/5/5/5/5

OHP: 45x4 / 95x3

115: 5/5/5/4.5/4

Pulls:

5/4/4/4/4

Prones:

60sec/60/60

Whew!

Tuesday, May 5, 2009

5 May 2009

36
5'7"
15%
185

Front Sq: 45x3 / 135x5 /

165: 5x5

Bench: 45x10 / 135x3 / 165x1

170: 3x5

I.Row:

10/10/8/7/6.5

Push Ups:

15/15/15/10

Inclined sits:

6/6/6/2

Post WO smoothie!

Wednesday, April 29, 2009

Week 1 Day 1 (Monday)

Beginner B

5'7"
183lbs
15% BF
Age 36

Front SQ: 135x5

160: 5x5

OHP: 45x5 / 95x3

115: 5/5/5/5/4

Rack Pulls - From knee height:

135: 1x5

Chins:

6/6/6/4

Prones:

3x30sec

Finished not so strong, my 2 y/o was making me laugh!

Nice salmon dinner afterward.

Next workout tonight (wed)

Wednesday, April 22, 2009

For the love of God let me LIFT!

So AGAIN - I have managed to get some kind of respiratory illness. Can't breathe, coughing all the time. Another week off.

Good news:

@ the Doctor's yesterday and weighed in at 185, I was 189 in October according to their records. So with all of my time off I have been reasonably consistent. I will say that I was down to 175 at some point in December, but I can set and reach that goal again!

Thursday, April 16, 2009

Week 2 Day 2

Age 36

183lbs

15% BF

5'7"

Workout A:

Front Sq.: 135x5

155: 5/5/5/5/5

bench: 45x10 / 135x3

165: 5/5/5/5/5

INV. Rows:

10/10/10/10/8

Push ups:

14/14/14/14/14

Did some calf raise thingys to see

Reverse Crunches

only 12 - gotta get the lead out on these!

Monday, April 13, 2009

Week 2 Day 1

Age 36
183lbs
BF% ??? 15-18, the Navy said 23, I don't believe them!

Workout B - My new Fav

Front Sq. 135x5

150: 5/5/5/5/5

OHP: 45x3 / 95x2 / 110x2

115: 5/5/3/1/6/5

My 2 y/o walked up to me when I was at the apex - and again right after. I made up for it!

Pulls:
5/4/3/3

Prones:

50/50/50

Kickin!

Tuesday, April 7, 2009

Back AGAIN - THIS TIME FOR REAL! Wk1 Day1

Yesterday.....4/6/09
Terrible slacking, TERRIBLE! I started everything back as I was on Monday - this time I am going to get back onto track!

Starting kind of light to get used to lifting.

Workout B (This one needs more focus than A, I think I will do B - A - B, B - A - B for a while)

Front Squats: 95x5

135: 5/5/5/5/5 - not bad at all. I will be back up to a good weight by next week.

OHP: 45x3 / 95x3

105: 5/5/5/5/5

This was a good place to start - 2 weeks I'll be at 125 again.

Rack Pulls:

205 - going to stay light until I get a platform so I can pull from below my knees.

Chins: 6/5/5 - my 4 y/o daughter was counting for me and asked, "Why can't you go to 10?" - Why not? A real motivator.

Prone Bridges:

3x30 sec - next time 45 seconds will be fine. McKenna did these with me too, very cute, but also a good motivator.

Sipped my smoothie while I worked out and finished it afterwards. Both my daughters like this smoothie.

Grilled salmon, green beans and rice for dinner. The beans had a splash of oil and garlic - the rice was a leftover concoction with squash and cheese in it. I gave Kelly most of it and ate about 2/3 cup. I also sauteed some onions in EVOO and spices with chopped almonds as a topper for the salmon - very nice!

Today I am doing 2100 cals: 44-29-25 ratio, My fat is high because of butter on my pumpernickel bagel. Had I know i would have to eat it, I would have skipped the butter and went for some FF creamed Cheese or a butter spray. But all in all, today is day two and looking good.

Glad to be back!

Monday, March 23, 2009

Spring Ahead Wk 1 Day 1

OK - enough slacking.

Age 36
5'7"
182lbs
15% BF

Beginner A:

Front Squats: 95x5

135: 5/5/5/5/5

starting fresh - felt so good!

Bench: 45x10 / 135x5

155: 5/5/5/5/5

Inv. Rows:

8/8/8/6/5

Push ups:

12/12/12/12/12/

I have to get back to the rev. crunches, time is usually the factor.

Post WO broccoli berry smoothie.

Started the day with 30 min steady state cardio-I love this feeling again.

Monday, March 16, 2009

Patty's Day Update

I've been out of sorts lately, so I have not lifted and have been keeping marginal tabs on my nutrition. My discs are acting up again, but I am trying to get back into the groove. Starting with the old regimen today - hopefully will get in some cardio and lift tonight, back willing!

SF

Tuesday, March 3, 2009

Transitional Workouts

Age 36
5'7"
179lbs
15%

Workout B of Sorts

Front Squats: 135x3

165: 5/5/5/5/5

OHP: 45x3 / 95x2 / 105x1

110: 5/4/3/2

Had a twinge in my neck./shoulder - opted for safety

NO Rack Pulls

Chins:

5/5/4/3

Full extended arm hang start - very cool.

Prone Bridges:

3x45sec

Post WO Shake

Next lift on Monday.

Tuesday, February 24, 2009

Fat Burning Phase Week 2 Day 1

Age 36
5'7"
179.8lbs
15% BF

Modified Beginner A

Front Squats: 135x3

160: 5/5/5/5/5

Bench: 45x10 / 155x5

170: 5/5/5/5/5

Inv. Row:

11/11/11/8/7

Push Ups:

12/12/12/12/12/

Sipped my broccoli smoothie during the WO

Did cardio at 4:00 for 30 min.

Sunday, February 22, 2009

Fat Burning Phase Week 2 Day 1

So I've gotten over my cold almost completely.

Age 36
5'7"
179.8 lbs
15% BF

Workout B Modified

Front Squat: 135x3

155: 7/7/7/7/7

OHP: 45x3

110: 5/5/5/5/5

RP:

205:1x5

Pulls:

5/4/5/3

Prones:

30s/30s/35s

Post WO smoothie for low cal diet: 2 scoops whey, water, cup of frozen broccoli, ice and banana. Blend and enjoy!

I reduced my weights but added reps. I don't want to go crazy trying to lift heavy when I am eating light.

Tuesday, February 17, 2009

Fat Burning Phase Week 1 Day 1

Age 36

5'7"
183lbs
15% BF

Felt like really getting lean, so I decided to do the Burn the Fat Feed the Muscle program again. I've deloaded to accommodate the lack of calories.

Workout A - Modified

Front Squat: 135x3

155: 6/6/6/6/6

Bench Press: 45x10 / 135x5

160: 5/5/5/5/5

Inv. Rows:

10/7/10/8/6

Push ups:

10/10/10/10/10

Did 30 minute jog this morning on empty stomach.

Finished day with Smoothie.

Wednesday, February 11, 2009

Week 5 Redux Day 2

Age 35 (Until Monday)

5'7
183.6lbs
15% BF

Beginner B Modified

Front Squats:

155x5
175x5
185x5
195x3

My 4 year old daughter would not leave my basement - long story, threw me way off on squats.

OHP: 45x5 / 95x2 / 115x1

120: 5/4/5/5/5

I screwed up my breathing on set 2.

RP above the knee:

270: 1x5

Chins:
5 - bw
4 +10lbs
3 +10lbs

Prones:

3x30 sec.

30 Min on Nordic Trac

Post WO smoothie.

Monday, February 9, 2009

Week 5 Redux Day 1

Age 35 - Last week!

5'7"
186lbs
15% body fat (?)

Beginner A - Modified

I ran for 37 minutes this morning.

Front Squats:

Doing something different now as weight gets heavier I get more cautious about my lower back.

135x5
165x5
175x5
185x5
195x3 - lost it
200x1

Bench Press: 45x10 / 135x2 / 170x2

180: 5/5/4/3/3

Inv. Row:

5x10

Push Ups:

20/10/10/10

END

Wednesday, January 28, 2009

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

Monday, January 26, 2009

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

Wednesday, January 21, 2009

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

Monday, January 19, 2009

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!

Tuesday, January 13, 2009

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.

Saturday, January 10, 2009

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!

Thursday, January 8, 2009

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 :)

Tuesday, January 6, 2009

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

Friday, January 2, 2009

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

Thursday, January 1, 2009

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!