[Oblivian]

Now that I have more free time at work to not work, I figured I'd post a log on here. Below are my stats:
Age: 25 (26 in a month)
Height: 5'9"
Weight" 170 (currently - see below)

As far as maxes, I haven't maxed out for a long while. To explain, I moved a little less than a year ago. I was working out at a gym in my old town. I had a hell of a time getting out of my gym contract, but I finally did. I vowed to never join a corporate gym ever again. Now I am stuck with about 250 lbs of standard weights and no power rack. I am moving again in the summer (same town) and plan on getting a power rack. I also need to buy an olympic weight set but I have been paying off credit cards very aggressively at the moment. *UPDATE 4/07/08 I bought an olympic weight set* I do have my 3 RM on the following lifts:
Bench: 210, *(4/07/08)* 1RM = 225 lbs, 5/17/08 1RM = 230 lbs, 6/16/08 1RM = 235 lbs
Front Squat: 175, 1 RM = 195 lbs (4/07/08), 5/18/08 1RM = 215 lbs, 1RM = 235 lbs (11/8/08)
Hang Cleans: 170
Power Cleans 1 RM = 205 lbs (4/07/08), 1RM = 215 lbs (5/18/08), 1RM = 225 lbs 9/20/08, 1 RM = 235 lbs (11/8/08)
Deadlift 1 RM = 275 lbs (5/18/08); (5/18/08) 1RM = 300 lbs, 1RM=405 lbs (9/18/08), 1RM = 425 lbs (11/8/08)
SOHP: 1 RM = 150 lbs (*5/17/08*); 1RM = 160 lbs (6/17/08), 1RM = 165 lbs (11/8/08)
Pullups (Max at bodyweight): 11 (5/17/08), 13 (6/16/08) 14 (8/11/08), 16 (9/18/08)
Chinups (Max at bodyweight): 14 (5/18/08); 16 (6/17/08); 20 (9/20/08)
For conditioning reference, my 100 burpee time was around 8 minutes.
Mile Run: 6 min 30 sec

Now for my background and goals. I was a pretty serious lifter in high school. I actually had weight training twice in one semester. I won the "outstanding weightlifter" award at the senior awards. I was never into high school sports (I skateboarded and listened to a lot of punk rock and Slayer) but enjoyed lifting. I believe I weighed about 145 and benched 225, squated 275, and power cleaned around 215. We never did deadlifts. I went off to college and became I very heavy drinker turning into an alcoholic from ages 18-25. I was downing around 18 beers a day by the end of it all (a little less than a year ago). I obviously did not do much training during this time, although I did do a little suprisingly about twice every three weeks.
Well I have now quit drinking (a little over a year with one slip up) and am back at it very hard. I don't plan on competing in anything, but I feel like I am constantly competing against myself with numbers. I equally work on conditioning, strength, and flexibility (when I first started back, I felt I had very little flexibility). I know the routine I am about to tell you isn't perfect, but it's manageable to me. I try to follow advice on the forums but you can't do everything exactly how it's "supposed" to be done. I have adapted to what I feel I can manage. I do want to note that the routine will drastically change once I have the olympic set. Also, a final note, the weather is getting nice here so running will be incorporated probably 3 times a week. I'll keep you updated.

Monday: Day off/Cleanup day (As you'll see, I do the most on the weekend. If I miss something, I do it this day.)

Tuesday (Push Day (2 day split)) *alternate weeks with 3 x 5 and 3 x 3*:
Bench Press
Front Squats
Overhead Press
Skullcrushers/Tricep Extension

crunches 4 x 100
leg raises 4 x 25

Later in the Night, Bas Rutten boxing 5 x 3 min

Wednesday (Heavy Bag Day):
I alternate weeks between 5 x 3 min, 4 x 5 min, and about 45 min of technique.

Pull Ups 3 x 5
Ab Wheel rollouts 3 x 10

Thursday (Pull Day) same set scheme as Tuesdays (*UPDATED 4/07/08*:
Hang Clean *Deadlift*
Front Squat *Power Cleans*
Upright Rows *Bent Over Rows*
Curls (flame away)

crunches 4 x 100
leg raises 4 x 25

Friday: 3 Tabatas (I will post later, low on time)

Saturday:
Morning Heavy Bag (same scheme as Wed.)
Afternoon: Assistant Lifts (will post later, low on time)
Night: Burpees (5 x 10)

Sunday:
Morning Heavy Bag (see above)
Afternoon: Circuit

Night: Burpees (5 x 10)

I also stretch for about 20 minutes per day, closer to 45 minutes on weekend. I ran out of time as I have to get ready for work. I will post more details later.

[Oblivian]

As far as diet, I eat pretty clean and follow the 7 habits as well as I can. I normally do cook a big dinner. I figure I take in about 4000 calories a day. I have a protein shake once every night after my last workout. My dinner is normally directly post 1st workout. I also have been taking creatine before lifting simply because my brother got me some for Xmas. I plan on stopping this once I finish it. I have put on 10 lbs since I started the creatine. I also take a multi and fish oil. I eat a lot of veggies (spinach, peppers, and broccoli) throughout the day.

When I moved and quit drinking, I only weighed around 145 lbs. I basically didn't really eat and drank a lot. I was also throwing up about twice a day. It was pretty bad. I gained back about 10 lbs within a month or so from eating. That is when I started really getting back into working out. That was about this time last year. I probably gained about 5 lbs of muscle and plateaued. Recently, I really started fine tuning my routine and have put on another 10 lbs.

My short term strength goals is going to deal with 3 RMs as follows:
Bench 225 x 3
Front Squat 225 x 3 (Front Squats are still new to me so I think I can make significant gains within a couple months)
Hang Cleans 205 x 3

I also want to break 7 minutes on the 100 burpee challenge. I'd also like to break a 6 min mile if possible. I also would like to be able to do 15 pullups (no kipping). I plan on doing every monthly conditioning challenge.

Enough, background info...the rest will be the log. If I have typos and such, it is because I am at work trying to get this all typed fast.

[takeahnase]

I would guess if you can do overhead press (push day), you can do overhead squats too (pull day).

[Oblivian]

The overhead press is seated. Is that technically a military press?

[Oblivian]

Yesterday (Monday 3/24/08) was supposed to be my day off. I did skip my burpees on Sunday so I did 5 x 10 during about 20 minutes of stretching. I also do a lot of "active rest" on my days off. I don't really ever sit around the house until an hour or so before bed. I jumped rope for probably 15 minutes spread out and hit tennis balls to my dog for a long time.
I also tried to see where my max on number of pullups was. I normally do sets of 5 really quick and easy, so I figured I could probably get 10. I failed on number 10. I have a little ways to go to get to my goal of 15. One disadvantage I have is not being able to do weighted pullups. The bar I do pullups on is a doorway bar that I do not trust to hold my weight + extra weight.
Anyways, today is 3 x 3 push day and Bas Rutten workout. I'm going to try to meet or beat my 3 RM this first week of the log.

[Oblivian]

Today was Push day. I felt really good actually. Had a real stressful day at work and took a nap afterwards. Here's the numbers:

Bench: 3 sets of 210 x 3 (that was a personal record for me. I've never been able to do 3 sets
of that. The last rep of the last set wasn't that sketchy either)

Front Squats: 3 sets of 170 x 3 (again, this is really good for me)

Seated Overhead Press: 1st set 140 x 3 (that was a personal record as well, the last rep was rough though)
2 sets of 130 x 3

Skullcrushers: 3 sets of 100 x 3

I am going to end the day with Bas Rutten's all around fighting 5 rounds of 2 minutes. I only got to stretch once today with lifting for about 15 minutes. Normally I'd stretch with the Bas Rutten but I had time constraints. I also did 4 sets of 100 crunches and 4 sets of 25 decline leg raises.

Tomorrow is the heavy bag. I will probably incorporate the ab wheel in as well and jump some rope.

[Oblivian]

I had to take today off because of my knee popping/clicking out of place. I have had this problem from over 10 years of skateboarding. Not so ironically, it popped today after work while messing around skateboarding. I was able to get to jump some rope before hand.
I'll probably increase my workload on Friday to make up for it, however, I didn't use Monday as a full day off anyways. I get a little OCD about my schedule. I'm trying to be more laid back.

[Oblivian]

Today was pull day and it didn't go well. My knee felt better but I was a little hesitant.

Hang Cleans: I tried 3 sets at 170. I got the first set and felt good doing it. I failed on the last rep on the second set but felt it was just the "catch" portion. The last set I was going to drop weight but said fuck it. I only got one rep. My wrists don't seem to want to turn. This lift feels so much different than power cleans to me. I never used to hang clean and always power cleaned. Now with my current set up, hang cleans is the only real option.

Front Squats: Again, 3 sets of 170 x 3. I will be able to do a lot more on this soon I believe. I wanted to up the weight but the issue with my knee yesterday sketched me out. I am finally getting used to this. I still am at about 70% at best of the weight I use on back squats with front squats.

Upright Rows: 3 sets of 130 x 3

Dumbell Curls: 3 sets of 50 x 3

My idea was to try to do everything I did this week (3 x 3) on both my push workouts and pull workouts next week as my 3 x 5. Then the week after I was going to up the weight by 10 lbs. I think I only have a chance at doing this on Bench, Front Squat, maybe Seated Overhead Press, and maybe Upright Rows.

I still have to do my Bas Rutten workout 5 rounds of the muay thai workout with 3 lbs weighted wraps. I don't do the weighted wraps that often but I break them out every once in a while.

[Oblivian]

I'm writing out what I'm going to do tonight while I'm at work. I'm thinking 5 rounds of 4 minute tabatas laid out as the following:

Rounds 1, 3, and 5 (heavy bag)
1st 20 seconds: Jabs
2nd 20 seconds: Low Kicks (both legs)
3rd 20 seconds: Right Straights
4th 20 seconds: Mid Kicks (both Legs)
5th 20 seconds: Hooks (both hands)
6th 20 seconds: High Kicks (both legs)
7th 20 seconds: jab + straight combos
8th 20 seconds: punchout

Rounds 2 and 4:
1st 20 seconds: Pull up
2nd 20 seconds: Body Weight Squats
3rd 20 seconds: Ab Wheel
4th 20 seconds: Burpees
5th 20 seconds: Chins
6th 20 seconds: Body Weight Squats
7th 20 seconds: Ab Wheel
8th 20 seconds: Burpees

I normally take a minute break in between each. Normally, tabatas like this kick my ass and have me on the borderline of puking.

[beef curtains]

Are you not deadlifting on pull day just because you don't have enough weight right now? And I would nix the upright rows and, since you're already doing cleans, maybe sub in some pullups/chins or bent over rows. Or not, it's up to you.