This year is gonna be the dogs balls.

Ok so I've decided to start a journal to help keep me focused this year. Been lifting consistently for 4+ years and loving it. Started training at age 31. My aim for the next three months is to shift the lard and get stronger. Current weight is 182lbs at 5'6.

I'm following strong lifts 5x5 programme which has seen me lift many PBs. Current best lifts are

Should point out these are 1RM

Deads 205kg
Squat 180kg
Bench 135kg
Military 90kg (bit of help from the legs here)

Would like to add 10-15kg to each lift over the year, get fitter and leaner. Not a lover of cardio but my aim is to do 3 hours per week (walking, jog or cycle) and 20 mins boxing after weights on Sun, tue and Thursday. My 10 month old daughter means that fitting all this in can be tough at times but so be it. I'll do my best.

Diet has been sorted by James.

I plan to keep this journal updated regularly and get some pics up as I progress.

Paul,
 
I'll be following your journal, doing Stronglifts myself, just 4 weeks in so nowhere near your weights.
 
How long you been doing Stronglifts, do you stick rigidly to the plan? and how do you find it longer term? 

I'm only starting week 6. It's the first time I've done anything like this strength based routine. I stick to the plan but use incline bench instead of flat and sometimes chin ups for rows. I sometimes add a few lifts like weighted dips/skulls/curls if I have the energy left.

It's fitting in quite well with my life at the minute as its fairly quick to complete each night. I'm really enjoying it at the moment.

Good luck with it mate, I hope all goes according to plan..

Sat night I did 20 mins interval training, alternating 1 min skipping with 1 minute heavy bag with 30s rest between each. Was tough as I'm not fit at the minute. My goal is to get really good a jumping rope so will keep at it. Brilliant cardio.

1 hour walk this morning and weights this evening.

All 5x5 with heaviest sets as follows

Squats 5x155kg
Inc bench 5x110kg
Chins BW+20kg

Some muesli and a protein shake and of to bed..

More skipping tonight . Managed 10 mins, one minute rest in between each minute skipping. Tough enough. Legs were a bit stiff from last nights squats..

Diet going according to plan...

Tonight went well increased weight on military press and dreads so max lifts tonight for x5 were

Squat 115x5 (light squat night)

Military press 75x5

Deads 185x5

Attempted to skip after this but it didn't happen. Skipping is to intense after weights so from now on will do 20 mins on the turbo trainer, even though I would rather cut my nut sac off. Turbo trainer is boring as fcuk.

So muesli, whey and then bed.

Tonight's best lifts

Squat 175kg x 3

Inc bench 115kg x2

Chins bw+30kg

Diet going well.

Will weigh in tomorrow to see if ive dropped any weight..

1 hour cardio yesterday and today, back on the mountain bike. Enjoyed it.

Best lifts tonight,

Squats 175x5
Inc bench 110x5
Chins 5xbw+20 kg

Had a bit of junk food last night, some crisps, fizzy jellies and chocolate. Enjoyed it at the time. Decided I needed a wee treat so was gonna have a drink but decided to eat sweets instead. Thought it was the lesser of the two evils lol. Back on track today so alls good.

Made a chicken, chorizo stew last night for my treat meal. Was delicious... Put potato, risotto rice and calinoni Beans(sp) in it. was pretty healthy I think that's why I decided to throw a few sweets in too lol.

Looks like your training is going well mate, some big lifts in there.
 
I know what you mean about the turbo trainer, same as being on a spin bike, dull as fcuk. My spin bike hardly gets used nowadays, if I can't get out on the road on my bike I just don't bother.
 
Have you access to a Concept2 rower for cardio? I find rowing is brilliant after weights session and a hell of a lot quicker to burn calories that cycling on a cardio day.

Had a rower but had to sell it to make room for nursery lol. I've been on on the road cycling this week which I enjoy..

1 hour on the bike on we'd night.

Weights Thursday night followed by 30 mins on the bike. Will get out for an hour later today.

Diet going well. 3 weeks in and 4 lbs down.

Diet and cardio didn't go to plan over the weekend. Wife was working and I had the baby. Lifted weight last night.

Inc db press 3x16 x32.5kg
Weighted dips 3x12xbw+10kg
Chins 3x12
Tricep cable 2x20x 35kg
Db curls 2x16x18kg

Back on track today...