Well, I lurk around T-Nation reading the blogs, and taking a look at the forums, but decided to go ahead and start my own training log here. My initial goals for lifts are BP 275, DL 405, and Squat 365, but I really am more concerned about overall fitness, and dropping to about 12-15% BF. Last year, was at 200 BP, 300 DL, 285 Squat before injury (I mean, excuse).
A couple enlistments in the Marines, at my peak when I was about 26, was lifting the numbers I posted above for my goals. That was after about 9 months of dedicated lifting. I am currently about 6’0", 195, probably in the 20% body fat area. I was in the gym regularly last year, then out for 10 months with a small rotator cuff tear (just lazy about getting back in). I think upright rows were the culprit.
I eat well. Typical day is a bowl of oatmeal with walnuts, apples, cinnamon, and a little brown sugar, peanut butter sandwich on whole grain bread, 16 oz fat free milk with a heaping scoop of protien powder, a couple pieces of fruit during the day, probably a bowl of Greek yogurt with walnuts and berries, maybe a couple “oatmeal/PB/protien powder snack bites” that the wife and I make (happy to share the recipe), and usually a low carb dinner with fish or chicken and veggies. I probably have one alcoholic drink per day, as in a legit one, like 1.5 oz whiskey. And like three cups of coffee per day.
4-5x per week. Typically 15 mins on the elliptical MWF after I lift, and on T-Th I row about 5k meters, and finish with 10 mins on elliptical. Occasionally I will hit a rowing session on the weekend.
Current lift routines:
I alternate two routines (on military press, bench press, squat I run 4 warmup sets).
Military press 3x5
Bench press 3x5
Overhead tricep press 3x10
Lateral raise 3x10
Pec deck flyes 3x12
I also run 3 sets of dips, but don’t keep track, I just crush out as many as I can each set.
Deadlift (1 warmup set) 1x5
Hammer curl 3x10
Dumbbell curls 3x10
Lat pulldown 3x10
Seated row 3x10
I’ll mix in some pullups, but not really focused on them now. (At 26, I was doing 20+ REAL dead-hang pullups, not these half-pullups literally every dude in the gym does here.)