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What's going on man? I'm in the military like you and almost have the same stats as you except I am ~15% bodyfat. You have a nice foundation for your run and see your goal as being both challenging...

In on this as well. Been awhile but my best ever was 295 x 5 out in the desert. Will ascertain where I'm at on Monday.

That is really good for just starting out. You have a really nice strength foundation! Best of luck to you

Great thread! You guys are my heroes. New weakest squatter reporting for duty.
Yesterday all pro workout:

8 x 45
8 x 70
8 x155
8 x 205
8 x 225

LONG way to go. Day by day right?

Count me in fellas. Yesterday's bench workout:

All pro for beginners
8 x 45
8 x 70
8 x 155
8 x 185

Did extra bench work because I felt fantastic
8 x 205

Here is one of my ab routines along with a sample HIIT routine I use.

31 Oct 2012 Abs/HIIT 15minutes 1315-1405 duration 50 minutes

Cycle of 4 sets/10reps each minimal rest
Decline situps...

30 Oct 2012 Cycle 1 Week 5 Day 1 Heavy Day

Squat 12x45, 12x115, 12x225, 12x225 Success! On to 245x8 next week.
Bench 12x45, 12x95, 12x185, 10x185 Failed (might have been able to squeeze out the...

31 Oct 2012 Cardio/HIIT 15minutes 1315-1405 duration 50 minutes

Cycle of 4 sets/10reps each minimal rest
Decline situps
Mason Twists
Swiss Ball Situps
Leg raises

Rested for 30 seconds after...

Thanks! I will try that out. Right now, I am struggling with bent over row and really want to replace it with lat pull down or pullups. Thoughts?

30 Oct 2012 Cycle 1 Week 5 Day 1 Heavy Day

Squat 12x45, 12x115, 12x225, 12x225 Success! On to 245x8 next week.
Bench 12x45, 12x95, 12x185, 10x185 Failed (might have been able to squeeze out the...

28 Oct 2012 Week 4 Day 3 Light Day

Squat 11x185
Bench 11x165 (messed up the math here)
OBP 11x95
BOR 11x95
SLDL 11x125
Upright Row 11x65
Barbell Curl 11x65
Calf Raises 11x155

26 Oct 2012 Week 4 Day 2 Medium Day

Squat 11x205
Bench 11x165
BOR 11x95 (focusing on form)
OBP 11x105
SLDL 11x135
Upright Row 11x65
Barbell Curl 11x65
Calf Raises 15x215, 19x175

My own personal gym idiot story: I used to be a cardio bunny. Also, if I saw a female cardio bunny going balls to the walls I would have to be at least 1.0mph faster and go 15-30 minutes longer...

I love the guy who talks about being a black belt in X, Y, and Z, has MMA potential and how he used to be an all star running back in high school. Also mentions how he used to bench 350, squat 450,...

25 Oct 2012 Cardio 1 mile 8.0mph 7:30 -> .5mile 3.0mph 9.0 incline 10:00 -> 1 mile 8.0mph 7:30 Need to push myself more

tomorrow is going to be old school cardio day, thinking some 7.5mph treadmill jog

Did intervals Oct 23, 2012. Treadmill jog one 1 mile 7:30 walk 5 minutes run 1 mile 6:45. Ran 4 200m repeats with 200m walking at 12.0mph (~37.5sec clip, last one 13.0mph for ~ 35ish), was...

Repped for gains. How much time in between photos?

Progress after 2 and a half weeks of being on this program. My default profile profile picture is my before picture.

What do you guys think of subbing pullups/lat pulldown for bent over Row? I just feel my form isn't good enough.