Background:
In college, I was your pretty typical “pocket Hercules” kind of guy; I was small and lean, but had excellent relative strength and cardiovascular conditioning. I could overhead press BW for a double and pull 3xBW for a single, not to mention run a 5k in under 18 minutes. Not exactly world class, but pretty respectable for a weekend warrior.
Fast forward a few years.
Now, after some injuries, mounds of junk food and virtually no physical activity whatsoever, I’m still small and lean-ish, but also woefully weak and out of shape. In January I recommitted myself to diet and exercise and now I’ve decided to log my daily workouts here to enhance my personal accountability.
Stats:
Age: 25
Height: 5’7"
Weight: 148 lbs
Experience: About 4 years, but that’s all pretty much been wiped out.
Current OHP: < 100 lbs
Current DL: <300 lbs
Current SHR: > 80 bpm
Current S:W Ratio: 1.4
Current A:W Ratio: 0.4
Goals (EDITED 2/22/10):
Strength: Total “Elite” in the Squat, OHP, DL, and Bench as shown on Rippetoe’s strength standards chart.
Size: Get to a shoulder-to-waist ratio (S:W Ratio) of at least 1.6, and an arm-to-waist ratio (A:W Ratio) of at least 0.5.
Cardio: Get my sitting heart rate (SHR) under 50 beats per minute.
Program Design (EDITED 2/22/10:
Resistance Training: 5/3/1 for main lifts, EDT for accessory work.
Diet: The Anabolic Solution for Bodybuilders.
Cardio: Occasional HIIT to supplement the EDT work.
Stay tuned…