T Nation

Commitment is Overrated

A little bit about myself.

Age: 24
Weight: 175
Height: 5’ 11"
Body Fat: 15%
Training Seriously: 10 Months

A few years ago, I started working out. Went from 215 at my heaviest to 135 at my lightest. I did this by doing a lot of cardio and not knowing shit about nutrition. I was lifting, but didn’t know what I was doing. Over the summer of 2011 I decided to change my ways, eat, and grow. Still never had a perfect workout program, was doing a body split with far to much volume, and not enough emphasis on getting strong at the 4 mains lifts. I started 5/3/1 in the fall and ran it for a few cycles. I got strong, learned the proper form, but true to my ADD self i stopped the program. I have jumped around programs, but have lost strength and am getting back to 5/3/1 now. I decided this after reading “Alpha’s work” which is really inspiring.

Long-term goals are to gain strength, and to build a body that I am happy with in the long term. Stick to a program for at least a year.

Current Goal: Squat 225, Deadlift 340, Bench 200, OH Press 150

I know the split that I’m doing is not exactly 5/3/1 but it is exercises that I know work for me. Its enough volume and intensity.

Bench: 170
Press: 135
Deadlift: 325
Squat: 170

Please give me some feed back,

5/15/2012 - Day 1

AM: 30 Min HIIT. 1 min @ 6mph 30 second @ 10mph

Bench Press
5 @ 45
5 @ 65
5 @ 85
5 @ 95
5 @ 105
5 @ 125
12 @ 135

1a DB Bench 10 @ 50 x 4
1b PecDec 10 @ 50 x 4
( 60 Second Rest between super sets)

2a DB High Incline Press 10 @ 45 x 4
2b. Cable Cross Over 10 @ 40 x 4

3a. Dip 6, 5,4,4
3b. EZ Bar Curl 10 @ 45 x 4

Felt pretty good today. Really good pump with the limited rest. I don’t ask for a spot since I really dont want to go to failure on the sets. Really fatigued when I got to the Dips.

hi peter,
im in brooklyn, nyc
busy doing sales tax returns now. they are due tomorrow in ny state. i see u are in pa. i may have a ? for ya on the local tax there. ill let u know in a couple days if u dont mind