Me: Twenty-seven year old guy, 6'0". Always have been very skinny... my metabolism is relentless, and I was raised to like fairly lean food. My sedentary weight is 135 lbs or so. Though I'm starting this program with around 145, since I have been going to the gym for a few months, though with no real program, other than picking a small number of compound exercises I found at exrx.net.
Now I'm making my diet more protein-laden. Not up to a gallon of whole milk daily yet, maybe half that volume, I try to make up some of it by consuming full fat ice cream and yogurt.
I'm patient, but also pessimistic about how far I'll be able to go with the linear progression, so I'm incrementing using the smallest plates my gym has (2.5 lbs) to try to stretch it out.
I think my previous efforts left me slightly overtrained, so I chose to start of with lighter weights so I could think more about form.
Week 1
2010-04-18
Squat 45: 1 x 5, 95: 3 x 5
Press: 45: 3 x 5
Weighted incline sit-up: 10: 3 x 6
Dumbbell row: 25: 1 x 5, 50: 3 x 5
I can tell my dumbbell row form isn't quite right, so dropped it from my plans from here on, better to concentrate on main lifts for now.
2010-04-20 - 146 lbs
Squat: skipped, legs really weak, not recovered from previous workout
Bench: 45: 1 x 5, 80: 3 x 5
Deadlift: 45: 1 x 5, 95: 3 x 5
Weighted incline sit-up: 12: 3 x 6
2010-04-22
Squat: 45: 1 x 5, 100: 3 x 5
Press: 25: 1 x 5, 50: 3 x 5
Chin-up: 0: 3 x 5
Weighted incline sit-up: 14: 3 x 6
Week 2
2010-04-25 - 145.5 lbs
Squat: 45: 1 x 5, 105: 3 x 5
Bench: 45: 1 x 5, 85: 3 x 5
Deadlift: 45: 1 x 5, 100: 1 x 5
Weighted incline sit-up: 16: 3 x 6
2010-04-27 - 148 lbs
Squat: 45: 1 x 5, 110: 3 x 5
Press: 25: 1 x 5, 55: 3 x 5
Weighted Chin-up: 5: 3 x 5
Probably don't need to do weighted sit-ups as much... I'm taking longer to recover from them, and the other exercises seem to be hitting them more
2010-04-29 - 150 lbs
Squat: 45: 1 x 5, 115: 3 x 5
Bench: 45: 1 x 5, 90: 3 x 5
Deadlift: 45: 1 x 5, 105: 1 x 5
Weighted incline sit-up: 18: 3 x 6
Week 3
2010-05-02 - 150 lbs
Squat: 45: 1 x 5, 120: 3 x 5
Press: 25: 1 x 5, 55: 3 x 5
Weighted chin-up: 10: 3 x 5
The weighted chin-ups are starting to get brutal on my forearms
At some point I'll add the power clean. I feel like I should nail the deadlift form first though, something about it doesn't seem right. Unfortunately, I don't have any video recording devices.