Well it's been 4 weeks since I last worked out. I probably won't be lifting competitively anymore but who knows... I'll keep my log here for now.
Anyways, I can't believe how much strength I have lost in 4 weeks. I haven't lifted weights but have been very active on a construction project. I've dropped close to 15 pounds over the last month despite drinking a few beer every night (its been extremely hot here). Mostly muscle it seems I'll be doing a 3 day a week program going forward for now. At this point I will hope to gain back some strength, but will concentrate more on aesthetics. Ultimately I'd like to end up around 200 lbs and 15% or less body fat.
Warm up 500M row
Bench - worked up to 265
Squat - worked up to 265
Deadlift - worked up to 265
Press - worked up to 155
DB rows - worked up 120
Curls - worked up to 100
Crunches - worked up to 15