23 July 2012
Day 67:
Deadlift: 3 x 5 x 225
Chinups: 3 x 5 x +45
Dips: 3 x 5 x +45
10 minute run at 6 mph
Comments: Deadlift made my back sore. Chinups and dips were a bit difficult, but I got all of my reps. Run is coming along, although I’m still getting a bit light-headed.
25 July 2012
Day 68:
Deadlift: 3 x 5 x 225
Chinups: 1 x 2 x +70, 2 x 8 x bodyweight
Bench Press: 1 x 5 x 155, 2 x 5 x 165
Cable Hold: 2 x 20 second x 60 lbs
15 minute run at 6 mph
Comments: Everything went fine.
3 August 2012
Day 69:
Deadlift: 2 x 5 x 265
Chinups: 2 x 5 x +50
Overhead Press: 3 x 5 x 100
5 minute run at 7 mph.
13 August 2012
Day 70:
Deadlift: 2 x 5 x 285
Overhead Press: 2 x 5 x 100
Barbell Curls: 2 x 5 x 80
Chinups: 1 x 5 x bodyweight
17 August 2012
Day 71:
Deadlift: 2 x 5 x 305
Chinups: 2 30-second holds with +45
Bench Press: 3 x 5 x 185
5 September 2012
Squat: 3 x 5 x 205
Cable Row: 180 x 30 seconds, 3 times
Overhead Press: 1 x 6 x 110, 1 x 3 x 110
13 September 2012
Squat: 3 x 5 x 245
Dips: 2 x 5 x +60
Chinups: 2 x 5 x +45
Comments: Creatine is starting to take effect. My cardio has been progressing nicely, although my legs are starting to get burned out from exercising 5 days straight.
27 April 2013
Weight: 185
Bench Press: 3 x 5 x 190
Hex Deadlift: 2 x 5 x 275
Comments: I started working out again a few weeks ago. Bench press was fairly easy. Deadlift was also fairly easy. I will probably be sore tomorrow since I haven’t done these exercises in a while.
I’ve been doing goblet squats lately, which have helped my core and my glutes. I did 3 x 10 x 110 a couple of days ago and it was easy. I’ve also started doing 5k’s as part of my workout routine. I’m somewhere between 25 and 30 minutes right now–vague, I know.
I’m dieting down to 175 or so, using a low-carb diet recommended by Mark’s Daily Apple. I’m not a big fan of all the greasy beef, but we’ll see how it goes.
28 April 2013
2 miles in 21:30
Comments: Was sore from deadlift yesterday so my time wasn’t very good. It was also really humid and wet because it had rained.
30 April 2013
Bench Press: 2 x 5 x 195, 1 x 4 x 195
Chinups: 1 x 10, 1 x 5
Goblet Squat: 2 x 5 x 100
2 sets of 10 assisted pistols on each leg
Comments: I think I need to warm up more in the future. My left elbow hurt during the bench press and my left hip hurt during the goblet squat. I think it was because I only did 1 warm-up bench press set and no warm-up goblet squat sets.
I think I should also stick with weighted chinups and deadlifts in the future, at least while I’m dieting.
Diet seems to be going well so far. I also jogged a mile yesterday on my rest day.
Edit: Did assisted pistols later that day. Felt good. I felt sore in my legs the next day.
1 May 2013
3 miles in 30:30
Comments: Was a bit slow today, but not because of cardio. My legs were weak/sore from lifting yesterday, and I had to periodically slow to a walk to rest. In the future, I should run first, then lift on the day after.
5 May 2013
3 miles in 30:30
Comments: Didn’t have my athletic shoes today. I’m also a bit slower than I was–not sure why.
I’m thinking about starting to cook for myself, and switching to a paleo diet. Meat, eggs, fruits, vegetables.
6 May 2013
Overhead Press: 3 x 5 x 100
Squat: 1 x 5 x 135, 1 x 5 x 185, 1 x 5 x 225, 1 x 3 x 225
Chinups: 3 x 5 x bodyweight
Comments: Overhead press was fine. I think it’s good, because my shoulders are weak. Squat got difficult towards the end. I’ll need to find some way to protect my lower back if I keep doing squats. And I think I need to do squats: my legs are weaker than I thought. Chinups were easy, obviously. I thought I’d just go ahead and start a regular progression.
Main Lifts: Overhead Press, Bench Press, Chinups, Squats, Deadlifts
Runs: Rotate 3 and 4 mile runs?
Are you training for a distance event, or something? If you aren’t, the distance is only going to set back your squat strength and hypertrophy. If you are, nevermind, as you were 
[quote]l-bomb10 wrote:
Are you training for a distance event, or something? If you aren’t, the distance is only going to set back your squat strength and hypertrophy. If you are, nevermind, as you were
[/quote]
Well, I used to do just lifting, but I felt really out of shape all the time. I would climb stairs and be tired. So I throw in 30 minutes of cardio twice a week to balance things a bit.
Right now I’m just starting back, so gains are easy. At some point, I’ll probably scale it back once it starts interfering with things.
9 May 2013
Squats: 3 x 5 x 225
Dips: 3 x 5 x +45
Deadlift: 1 x 5 x 275
Comments: I did low squats today (with a short box), but overall they were easier than last time. Now I’ll start upping the weight. Dips weren’t bad, although my shoulders were a bit rusty. Deadlift also wasn’t bad.
11 May 2013
Squats: 3 x 5 x 235
Overhead Press: 1 x 6 x 100, 2 x 5 x 100
Chinups: 3 x 5 x +10
Comments: I’m still trying to get my form down on the squats. Matthew said he thinks I’m going too low–that may be it. I need to look through Starting Strength again and try to figure it out. Overhead press was difficult, which was annoying. I wish my shoulders were stronger. My chin-ups were easy.
Edit: I looked in Starting Strength and I think I need to raise my chest. This will flex my lower back and keep it from rounding and getting hurt, I think.
13 May 2013
Bench Press: 1 x 5 x 200, 1 x 3 x 200, 1 x 2 x 200
Squats: 1 x 5 x 245, 1 x 3 x 245, 2 x 2 x 245
Chin-ups: 1 x 5 x +45, 1 x 3 x +45, 1 x 5 x bodyweight
Comments: I was tired and not really feeling it today. I think I might have figured out my squat form though. I’m wondering if I’ll need to take in more food to keep my weights moving up.
15 May 2013
4 reps of sprints
Later that day: 3 more reps of sprints
Comments: I’m not sure what I’m going to do about mixing weights/cardio. For this week, I swapped 1 lifting session to a sprinting session.
17 May 2013
Deadlifts: 3 x 5 x 295
Dumbbell Overhead Press: 2 x 5 x 45’s, 1 x 4 x 45’s
Chinups: 2 x 5 x +45
Comments: Deadlifts weren’t bad. Presses were okay–coordination was a bit off. Chinups were okay, but I was a bit tired from the deadlifts.