Relative noob here with SS log, basic stuff. Have done this before so not gonna start with an empty bar!
Name is Ross, i’m 19.
weight:186lbs
height:6ft
7/12/11
Squat: 2x5@20kg
1x5@40kg
3x5@50kg
Bench: 2x5@20kg
1x5@25kg
5x5@30kg
BOR: 2x5@20kg
3x5@30kg
Dips: 2x5
Standard stuff just getting back into the swing of things!
8/12/11
Doing the 100 push up programme also. Though my goal is 50 :P.
set 1: 6
set 2: 6
set 3: 4
set 4: 4
set 5(max):5
12/12/11
Squats: 2x5@20kg
1x5@40kg
3x5@60kg
OHP: 2x5@20kg
3x5@25kg
Deadlift:1x5@60kg,1x3@70kg(hook grip)
1x5@80kg (mixed)
Push ups:
s1:8
s2:8
s3:6
s4:6
s5:7
CARDIO: 15 mins treadmill.
13/12/11
CARDIO DAY:
2 km row. Time: 8:12 mins
15 mins treadmill.
5x 25m Swim. 2 front stroke. 2 back stroke. 1 breast stroke.14/12/11
push ups:
s1:8
s2:10
s3:7
s4:7
s5:10(max)
10/50. I 5th of the way 
15/12/11
Squat:2x5@20kg
1x5@40kg
3x5@65kg
Bench: 2x5@20kg
5x5@35kg
Pedley row: 2x5@25kg
5x5@35kg
Dips: 1x8, 1x6.
Crunches: 2x10
CARDIO: Swimming.
Warm up: 2x25ms
A set is 50m or 2 lengths.
4 sets of 50m. 1 min between sets.
warm down: 50m breast stroke.
Not greak cardio but was in a rush. Im really enjoying swimming and its gonna be my main cardio from now on. They have a few swimming workouts at my gym may follow them.
28/12/11
Squat: 2x5@20kg
3x5@70kg
OHP: 2x5@20kg
3x5@25kg
crunches: 2x12
reverse crunches: 2x12
Cardio: 2 km row.
My goals for may 1st 2012. (kg)
Squat: 120 +
Bench: 65 +
Deadlift: 130 +
OHP: 45 +
BOR: 60 +
Push ups: 50 +
Dips: BW 15kg x 5
Weight: 200-210 lbs
My upper body lifts are very weak compared to my lower, of course i know your ment to be able to squat more then you bench but they are still low in comparison. I was squating 100kg a few months ago (School and injury prevented me going to the gym for around 2 months) and only benching 50.
30/12/11
Squat:1x5@60kg
3x5@75kg
Bench: 1x5@20kg
5x5@40kg
Deadlift: 1x5@70kg, 1x3@80kg (hook)
1x5@90kg (Mixed)
CG Bench: 2x8@30kg
DB Curl: 2x8@8kg ph
Crunches: 2x10
Reverse : 2x10
2/1/12
Push ups:
6,8,8,6,7
3/1/12
Squat: 2x5@20kg
3x5@80kg
OHP: 2x5@20kg
3x5@30kg
BOR:
5x5@40kg
Dips: 2x8 BW
crunches: 2x12
reverse crunches: 2x12
Cardio: 2 km row.
4/1/12
Push ups:
8,10,7,7,10.
10/50
I’ll start a meal log tomorrow.
5/1/12
Push ups:
9,11,8,8,11’
11/50
6/1/12
Squat:2x5@30kg,1x5@60kg
3x5@82.5kg
Bench:2x5@20kg,1x5@30kg
5x5@42.5kg
Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@95kg(mix)
Horizontal Rows: 2x5
CGB:2x9@30kg
Curls:2x9@8kg ph.
crunches
9/1/12
Squat: 2x5@20kg,1x5@60kg
3x5@85kg
OHP: 2x5@20kg
3x5@32.5kg
BOR:1x30kg
5x5@42.5kg
Dips: 2x10
planks: 2x1min
10/1/12
Push ups:
10,12,9,9,13
13/50.
Programme im following: hundredpushups.com/week2.html
Pull ups: Goal is 10 +
1,neg,neg,neg,neg.
1/10
11/1/12
Squat:2x5@30kg,1x5@60kg
3x5@87.5kg
Bench:2x5@20kg,1x5@30kg
3x5@45kg
Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@100kg(mix) 
Horizontal Rows: 2x6
12/1/12
Push ups;
12,13,10,10,15 !
15/50
Pull ups:
1,1,neg,1,neg!
Squat:2x5@20kg,1x5@60kg
2x5@90kg,1x4@90kg (5,5,4) 
OHP:2x5@20kg
3x3@35kg (3,3,3) Another failed attempt
BOR:2x30kg
3x5@45kg
Dips:2x10
CGB:2x10@30kg
Curls;2x10@8kg ph
crunches
Push up test= 16 ! so 16/50.
push ups:
10,12,7,7,9~ which is what the programme calls for if you only got to 16 on the test.
Pull ups:
1,1,neg,neg,2.
2/10
18/1/12
Squat:2x5@30kg,1x5@60kg
3x5@90kg
Bench:2x5@20kg,1x5@30kg
3x5@47.5kg
Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@105kg(mix)
Horizontal Rows: 2x7
Planks:2x1min
Smashed the squat today, no problem at all. I guess i just needed rest.
23/1/12
Squat:2x5@20kg,1x5@80kg
3x5@92.5kg
OHP:2x5@20kg
3x5@35kg
BOR:2x30kg
3x5@47.5kg
Dips:2x12
power clean: Just practice. 1x6@25kg
crunches:2x15
flag poles:2x10
Cardio: Cross trainer: 4 min easy, 6mins hiit, 5min easy.
Total
Cals:3,114
Fats:146.2
Carbs236.8
Protein:218.2
To much fat i think!
Your squat is flying up, you should hit the goals for the 1st of May no problem.
What part of Ireland you from?
Thanks for the post, im from co cork. You?
24/1/2012
I love swimming and my goal is 500ms in one session.
Workout #1 (250)
1 x 50 with no more than 15 breathes rest
8 x 25 with no more than 15 breathes rest
Push ups:
11,13,9,9,18. New PR
18/50…