After my daughter was born in April, I had to find a way to keep in shape. Life after work consisted of getting home and pitching in with house duties, diapers, formula and baths. This is not conducive to the Muay Thai 4 x week training I enjoyed pre-baby. So a $50/month Premiere Fitness membership that could be used at 5am was a good choice.
Before May of 2010, I lifted my bodyweight and Kettlebells(occasionally); Mauy Thai specific training keeps you lean and ...well...skinny. Before that, I was a water polo player, so once again...lean and skinny. I always wanted to get strong though(big..maybe; youtube videos of guys tearing card decks in half and Benny Magnusson lifting 1,100lbs is awesome).
After a 12 week 'beginner Routine' (6 wks full body(no compounds) 3/wk and 6 wks upr/lwr split), I ran across Chaos and Pain (www.chaosandpain.com), and just in time for that matter. I was getting bored and frustrated; I couldn't afford a coach, the trainers SUCK, and I needed some direction. C&P gave me the direction (and motivation) to focus on lifting as heavy as I can (which is not much...). I try to go heavy every week and bust my ass on everything. I don't rest much, I superset opposite muscle groups to maximize gym time. This is different on DL & squats though; it is something so new to me so I give my legs lots of rest. I (have to) get my workouts done within an hour.
Below is my Log, by day, it is a push/pull'ish 5 day split, with 2 days dedicated to legs (they are STUPID weak). I am now 16 weeks into lifting...comments are more than welcome.