Log 1-19-10

Age 36
5'7"
191lbs
20% bf

Front Sq: 135x3 / 155x3

160: 3x3
165: 3x3
170: 3x3

OHP: 45x3

95: 3x3
100: 3x3
105: 3x3

Rack Pulls:

170: 1x5

chin ups:

5/3/2.5/2/2

Sit ups: Trying for 36 per minute

32

Log 1-17-10

New routines - 3 work sets of 3x3

Age 36
191lbs
20% bf
5'7"

Front Sq: 95x3 / 135x3

155: 3x3
160: 3x3
165: 3x3

Bench: 45x10

135: 3x3
155: 3x3
160: 3/2/3

Inv. Row:

5x5 - 30 second rests

Push ups:

17/10/9/5

Sit ups:

15/10

Running 30 minutes on rest days.

Strength Log 1-12-10

1-12-10

Age 36
5'7"
190lbs

approx 21% body fat

Front Squat:

135: 3/3/3
155: 3/3/3
160: 3/3/3

OHP:

45:3
95: 3/3/3
100: 3/3/3

RP:

165: 1x5

Pulls:

3/2/2/1

Sits:

22/8

Doing a lot of shoveling of snow really fast which gets my heart rate up pretty nice.

Practice Week Day 2

While my 3 year old napped:

Front Sq:135x5

155: 5/5/5/3/3

Bench: 45x10 / 135x5

155: 5/5/5/3/3

I.R.: 5/5/5/5/5

P.U. : 10/10/10/5

Sits: 6/6/6/6/6

One more session and it is back to it for real!

Practice Week Day 1 Sunday 1/3/10

Stats are not important right now. I am concentrating on my form and motivation.

I do a modified 5x5 Beginner for my lower back issues.

Front Squat:

105: 3x3
135: 5x5

OHP:

45x5
95: 5x5

Rack Pulls (at the knee)

135: 1x5

Chins:

5/5/4/4/3

Prones:

30s x 3

Couldn't run, no time, running Monday night.

Training Log 3.0

Entry number one - quick recap. Joined Stronglifts in January of 2008

My stats were:
Age 35
5'6 1/2"
My guess on weight and BF%
Approx 22% body fat
Weight about 200lbs

Read my log, I am proud to say that it influenced some people. I needed to read it again to get it back:
http://stronglifts.com/forum/scottymouth-s-training-log-t8865.html?hilit=Scottymouth%27s%20Training

By August of that year I was down to 185, lifting stronger and feeling great. My body fat was down to around the 12-14% mark. Mehdi even listed my story in his success stories blog and Gyminee.com (Now Dailyburn) awarded me free Pro membership for life because of my story. I was loving the new me - lifting weights, running, helping others to accomplish their goals. I trained through a few slight injuries, the flu, etc. Honestly, I rarely missed a work out. When I traveled for work, I still ate clean and got in my work outs.

Then the bottom fell out! A series of circumstances - death in the family, extended traveling with a demanding schedule, lack of sleep and laziness. I used to get up at 4am, eat, lift at 5, run at 6:30 and start my day. I just couldn't do it anymore.

I have been laid off twice in two years because of this economy, and now I am a work from home dad of three. But I decided that I need to get it back again. I missed the feel of that barbell, the clanging of the plates, the sore feeling first out of bed, and the euphoria after a run. So I started this new log - and will keep it up.

I am also going to start looking over other logs again. The motivation I got from this forum kept me going when times were tough.

So here are my goals: (Mainly fitness and body comp oriented. Achieving these goals will allow me to progress to weight lifting goals)

1. Stay on a strict - clean eating, weight lifting and cardio regimen for ALL of 2010! I will still use the Eat Stop Eat method because it works. This means working out 3x week and running 4-5x week. (I am also trying for a law enforcement job, so I need to raise the bar as I am only one month from 37 year old!) I will take 2 weeks off every 12 weeks.

2. Be physically fit enough to pass the Monroe County Sheriff's fitness test by 16 February 2010.

2. Achieve 14% body fat by 1 March 2010.

3. Squat 1.5x my body weight by 1 August 2010.

4. Achieve 10% Body Fat by 1 December 2010

So let's do this!

Cheers,
Scott