I just thought I should start my log and introduce myself instead of just lurking.
Age-Just turned 36
Weight-197.5#'s in am, 200 in pm
Body Fat- not sure. On my weight watchers home scale, it usually says 20.5-22%. I’m not sure how accurate that is. In fact, if anyone wants to venture a guess from my photos, I would appreciate it.
I have always been fairly athletic. In the past, I have been really into distance running, Ashtanga Yoga, a few phases of lifting globo style. In my current program, I started with about 6 weeks of P90x then started doing Crossfit about 5 days a week for a few months. I started my current schedule in the beginning of January which is Wendler 5/3/1 Boring But Big (the less boring version) with my own assistance lifts - 4 days a week. I still hit crossfit a few times a week as well.
Increase strength as my lifts are pretty pathetic.
Gain more mass (I would love another 10-15 pounds of lean muscle)
Cut my body fat down at least 5%.
Where I know I am lacking:
Sleep- I get about 7 hours, but always feel like I need 9.
Under/Overtraining- I still struggle with understanding if I am doing too much or too little for my goals.
Nutrition- this is a week point. I eat good, but I don’t track it at all. I just try to eat a lot of protein and not a bunch of crap and hope it works. I know I need to get this area in order.
Strength- but this is improving steadily, but still weak.
Whey protein- AM and post workout
Cassein protein- pm
Creatine- am or pre workout
BCAA amino acids- pre or post workout
Lifts: No laughing…okay, you can laugh. But they will go up.
Bench-215 (updated pr- 1x230)
Deadlift-305 (updated pr- 1x355)
Squat-215 (updated pr- 1x240, 20x180)
Shoulder Press- 130
Power Clean-180 (updated pr- 1x190)
Those lifts look pathetic, that’s why I’m so excited about 5/3/1. I seem to be improving at a steady pace. In 5 1/2 months, my bench has increased 35 pounds, which seems decent I guess.