This IS beautiful. Can I get a copy?

Friday, February 1

C1W3 - afternoon

Bench: 2x5x45, 5x135, 5x185, 3x210, 4x235

Press: 2x10x110

Circuit: Plank 45 secons, Inverted Row x 10 - 3 rounds

Wednesday, January 30

C1W3 - afternoon

Squat: 2x5x45, 5x135, 3x225, 5x275, 3x310, 2x345
All of the worksets felt heavy. I'll do one more cycle at 3 days a week, but I suspect it's not enough...

Monday, January 28

C1W2 - afternoon

Press: 2x5x45, 5x95, 3x110, 3x125, 7x135

CG Bench: 5x135, 3x185, 3x3x225

Pullups: 9, 6, 6

Catchup log

Friday, January 18
C1W2 - Afternoon
Squat: 3x255, 3x290, 5x325
RDL: 3x8x175
Circuit: KB Swings x 15, Pushups x 15 - 3 Rounds

Monday, January 21
Stomach bug, weak sauce.

Wednesday, January 16

C1W1 - Afternoon

Press: 2x5x45, 3x95, 5x100, 5x115, 10x130
Finally a good AMRAP set.

CG Bench: 5x135, 3x185, 3x3x224

Pullups: 9, 5, 5

Monday, January 14

C1W1 - Afternoon

Squat: 2x5x45, 5x135, 3x225, 2x275, 2x315

Dead: 2x5x135, 5x225, 5x275, 5x315, 6x355
Not great, thought I should have had at least 8.

Circuit: Hammer...

Friday, January 11

C1W1 - Early morning

Bench: 2x5x45, 5x135, 5x160, 5x185, 8x210
I feel like I should be getting more reps on these low weights but my muscular endurance is for crap.
...

Wednesday, January 9

C1W1
Early morning training. 5/3/1 restart with adjusted max, much more conservative this time.

Squat: 2x5x45, 5x135, 3x185, 5x235, 5x270, 7x305
This was all heavier and...

Monday, January 7

Last day of ramp up, start back with 5/3/1 on Wednesday.

Press: 2x5x45, 5x95, 3x115, 3x3x135
115 was heavy as was 135, been a long while since I did anything close to a...

Friday, January 4

Squat: 2x5x45, 5x135, 3x225, 2x275, 1x315

Dead: 2x5x135, 5x225, 3x315, 5x365
Harder than I would have liked, have to get these going again.

Circuit: DB Hammer Curls x 10,...

Sick kids, sick wife, 10 days out sick, might have to get my tonsils taken out. Back to work now. Taking a sort of ramp up week to get back to 5/3/1.

Monday, December 31
Squat: 2x5x45, 5x135,...

Friday, December 21

Early morning training.

C1W1
Squat: 2x5x45, 5x135, 3x225, 2x275, 1x315
No issues, really working on a more narrow stance and knees staying out.

Dead: 2x5x135, 5x225,...

I'm the one who has the tiny little lady hands in the family.

I wanted to give some historical context to my log. After I got tired of using steady state cardio to lose weight (from 280 lbs. to 220 lbs.) I started lifting weights in October of 2010. I started...

Wednesday, December 19

Early morning training again.

C1W1
Bench: 2x5x45, 5x135, 5x125, 5x205, 5x230
230 was not easy, maybe had 1 rep left in the tank.

Press: 2x10x115
Tried to do these...

For the last 10 months or so I was being coached by Mac Ward (you can find his log here). I owe all my real progress to him. He used the 5/3/1 setup in that there was a day for Squat, Bench, Dead,...

Monday, December 17

Took a week off to shake off a 3 week sickness. Finally got on the right medication and my lungs are almost completely clear. Starting a new program today using 5/3/1 on the...

Monday, December 10

Deads: 2x5x135, 3x225, 2x315, 3x385, 2x385
Supposed to do 5x385, reworking my form and ran out of gas and couldn't really tell if I was making the right improvements.
...

Friday, December 7

Press: 2x5x45, 5x85, 3x115, 2x135, 3x3x155
Heavy but pretty fast.

CGB: 5x45, 3x135, 2x185x2, 2x4x235
Heavy and a bit slow.

Pullups: 3x6
Nice and quick.