A new me

Hi everyone, yeah it has been a while but now im back and ready for action.

The past few months have included many changes for me which means my overall goals have changed a lot. This involves working towards a change in career as well as trying to plan my time around work, training, and moderating on two forums.

I thought a good way of getting things moving here would be to start fresh, a new workout log. With new aims, new hopes, new dreams.

So here we go!

BACKGROUND
My name is Sean Ryan, i am an aspiring Personal Trainer and competitive athlete. I have been a competitive swimmer for nearly 10 years competing at county level and have more recently looked to gym and land work to gain extra strength and improve performance.

PROGRAM
I generally swim 3 days a week, for a total of 5.30 hours. All sets are written by the head coach and we swim all year round except for August which is the month off.

With regard to gym work i have just started my own program. It is a mix of Starting Strength and Stronglifts with my own added parts here and there. I will be using this to get my strength up. I will be taking my time, trying to add 2.5kg (5.5lbs) per lift every time i do it, i know that this will become harder and i have already planned ahead for when this time comes.

GOALS AND AIMS
By Christmas:
*To lift 100kg (220lbs) for 1 rep on bench press and Squat
*To lift 140kg (308lbs) for 1 rep on Deadlift
*To lift BW on Overhead Press for 5 reps
*To perform 20 continuous dead hang no kipp pull-ups
*To Reduce BF% to less that 10%
*To get up to 12st7, or 175lbs/79kg (the gains must be muscle and not fat)

P.S
Please feel free to leave comments and/or suggestions. I will post as and when i get a chance, usually daily.

Work hard guys,

Sean

11-08-08

(Sets x Reps)

ATG Squat - 3x5 - 50kg
Bench Press - 3x5 - 55kg
Overhead Press (Behind head) - 3x5 - 30kg
Close Grip Bench Press - 3x5 - 30kg

Notes
Squats coming on well, now up to 50kg 3x5. Well on track to hitting 100kg before christmas. Bench Press, not progressed as far as i wanted so far, but i am feeling so much stronger - only struggle with the last rep each set now.

I tried something new with the Overhead Press, instead of doing it infront of the head i did it behind, see the effect. May do this more often, hits the back more which i do need on this day.

CGBP, still too easy.

11-08-08 continued...

(Sets x Reps)

Bench Press - 3x5 - 50kg
Overhead Press - 3x5 - 30kg

Notes
My best mate came over as usual to use my gym, thought i would join him tonight and do a bit more. This makes 6 sets on both the BP and OHP today.

Hey bro!
Goals look awesome! And your idea on how to get there looks pretty good too.
Hope all the best on your way there

Im gonna be posting my workout plans / diet plans / before pics later on today.

Seeya around champ