Chris' quest for muscle up glory
A little about me.
28 years old, 5'8", 78kg (172lbs).
Current PR's
Squat: 135kg (297lbs)
Deadlift: 170kg (374lbs)
Bench: 108kg (238lbs)
SOHP: 65kg (143lbs)
Pullup: +60kg (132lbs)
Muscle ups x12
4 years ago was massively fat at 95kg. Lost a heap of weight over 9 months and got to a low of 67kg. Didn't do any strength training & lost a lot of muscle mass.
[img]http://photos.myfitnesspalllc.netdna-cdn.com/images/photos/991/269/991269_3583.jpg[/img]
Spent the next 2 years or so farking around with body weight exercises mainly. I also did boxing at the time so was doing a lot of cardio.
[img]http://photos.myfitnesspalllc.netdna-cdn.com/images/photos/991/269/991269_9569.jpg[/img]
About Dec 2009 I started stronglifts 5x5. Did that for a while. Then pretty much switched to PTC beginners program.
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
Pullups 3 x 8
Have also tried Wendler's 5/3/1 for a bit but didn't like it that much. Also, did mma training for 1.5 years or so between 2009 & 2011 when I had a serious injury. Tore my hip flexor off the bone in May this year. No surgery. It's about 90% good now but still can't sprint. Also had a shoulder injury from a fall in August. That is good for pulling motions but not great for pushing. It's "ok" for SOHP but bench is still a long way off.
Currently doing PTC's PPP program for deadlifts & squats. Still doing shoulder rehab stuff on other days.
I've been doing leangains style IF since January 2011 also & love it.
Here is my youtube channel that has a fair few exercise related vids on there (and a whole heap of car/bike stuff :P)
[url]http://www.youtube.com/user/jzpowahz?feature=mhee[/url]
This is me now BTW.
[img]https://lh5.googleusercontent.com/-NzGNE6Q-QU4/TtYS0e1JWMI/AAAAAAAAA_8/KHQbbr9nJq0/s800/2011%2B-%2B1[/img]
I love to cook. Here are all my recipes. Most have macro's on there.
[url]https://docs.google.com/document/d/1VErSXFGCZ7Legqi0bt5S-x2WR68sfKvqrcASf6hC7CI/edit?hl=en_US[/url]
Currently, goal is to maintain weight & continue to make PR's on squat & DL. As I'm up to week 9 of 11 week program & will be going for PR's every workout for the next 2 weeks.
Long term goals:
Squat 2.5xbw
DL 3xbw
Bench 1.5xbw
SOHP 1.25xbw
27 muscle ups.
28m rope climb in 1minute.