Since this is a new forum, I figure I'll update some of my current stats:

Weight: 161.8 lbs and dropping

Beltless Squat: 315x12 (375 est. max)

Bench: 225x8 (275 est. max)

Beltless Conventional Deadlift: 405x5 (475 est. max)

Pullups: 55x5 (70 est. max)

Military Press: n/a (145 est. max)

1 Mile Run: 7:30

Longest Bike Ride: 102.8 Miles

General Goals: Increase Strength (squat, bench, deadlift, pullups, military, etc)

                      Increase Explosiveness (Cleans, Snatches, Box Jumps, etc)

                      Increase Cardiovascular Strength/Stamina (running, cycling, etc)

Specific Goals: Squat 405+ consistently at my "end of dieting" bodyweight

                      Bench 300+ consistently at my "end of dieting" bodyweight

                      Clean 225+ consistently by the end of Fall semester

                      Snatch 185+ consistently by the end of Fall semester

                      Rep pullups with 2 plates by the end of Fall semester

                      Bodyweight Military Press consistently by the end of Fall semester

                      Front Squat 315 by the end of Fall semester

                      Ride a 100 Mile Bike Ride by the end of September

                      Run a 6 minute mile by the end of Fall semester

                      Diet down to a body that I'm content with on the Anabolic Diet

                      Then maintain it w/ a normal diet by the end of October

It may sound like a lot of goals, but it really isn't too bad, and I'm giving myself

4.5-5 months to complete most of them so I will be able to do it with a little bit of

hard work. So here we go!

7/30

1 Mile Run at 8:00 (7.5 mph)

Standing Military Press

65x5

95x5

125x10

Medium/Close 2 board (thumb from smooth)

135x5

185x5

225x5

255x5

285x5

Skull Crushers

85x8x3 sets

Rolling Tricep Extensions

45x10x2 sets

Abs

1 Mile Run at 8:34(7 mph)

10/10

I changed shoes and switched to compression shorts, and the run was 100%

more comfortable. Military press didn't feel the best, but still hit what I came to

do. 2 board felt awesome, as well as the rest of the exercises. The 2nd mile felt

pretty easy also. 

7/30 PM

50 Mile Bike Ride at 17mph

7/31

2.02 Mile Run

7/31

The Bear

95x6x2 sets

Sumo Deadlift

225x2 b/l

365x2 b/l

455x2 b

365x3x8 sets b/l

-circuit-

3" deficit SLDL

225x8

245x8

255x8

BW Pullups

8 over

8 over

8 under

Bent Rows

135x8

155x8

165x8

Good Mornings

155x8

165x8

175x8

 -end circuit-

Abs

Wide Stance Low Box Squat +50 lbs chain

135x8

185x5

225x3

255x3

8/1

730AM

4 Mile Run (40 minutes)

3 pullups/6 pushups circuit (10x)

1230PM

3.5 hour bike ride (50 miles of hills/head wind)

1 hour gorge jumping/swimming

Total: Over 5 hours of relatively intense physical activity!

8/3

1 Mile Run at 7.5 mph

Medium Grip Bench

135x5

185x5

235x8

235x8

235x8

Incline DB

60x8

65x8

Weighted Dips (drop set from hell)

90x3

80x3

70x4

60x4

50x4.5

bwx11.5

Flat DB Flies

35x16 

Abs

1 Mile Run at 7.5 mph

10/10

The triceps were a little bit dead today I feel, since the top end of all the

exercises were dying out faster than usual. I will take it easy on the tricep

work Thursday so hopefully they will be more fresh next monday.

I might drop the 245 down to 5 reps but we'll see. The drop set was pretty

rough but felt great. The run was hard today, not really sure why. I had a

hard time keeping the 8 minute mile pace.On the plus, weather looks amazing

this week, gonna get lots of outside time and hopefully a 100 mile bike

ride saturday!!

8/3

19 Mile Bike Ride at 16.7mph

Weighted Pullups
70x1

8/4

24" Box Jumps

Beltless Squat
135x5
225x5
285x3
335x8

Cleans
135x3
185x3
185x3
185x3

Snatches
135x3
145x3
155x3 PR

Front Squat
135x5
185x5
225x5
225x5

The Bear
95x6

Weighted Pullups
35x3x3
bwx10

Abs

10/10
The box jumps went well, squats didn't feel great but I managed to pull off 8 reps with 335 which isn't horrible I guess. I need to work on my explosiveness/speed and get that back I think. Cleans and snatches were both really strong today, hitting a triple PR on snatches. Front squats were real strong as well. I'm thinking taking the 1 month of different types of training a bit farther, and going with a periodization style month based thing with 4 weeks size, 4 weeks strength/size, 4 weeks strength/power, 4 weeks explosive/power. Basically it would be bodybuilding for 4 weeks, power movements with bb assistance for 4 weeks, 5/3/1 or sheiko for 4 weeks, oly lifting for 4 weeks. That might just be the ticket for this semester's training. I'll keep doing a combo for August, then start that up for the semester because 16 weeks is a semester.

8/4

1.95 Mile Run

8/5

.5 Mile Walk
1.5 Mile Run
.5 Mile Walk
1.5 Mile Run
.5 Mile Walk

8/5

15.41 Mile Bike Ride

8/6

.5 Mile Run

Standing Military Press
65x5
95x5
135x10

4" Rack Lockouts
135x3
185x3
225x3
275x3
315x3
335x3
355x3
365x2

Abs

.5 Mile Run

10/10
Weights felt solid, took it easy on the triceps like I planned on doing, took it easy on the running since I got the 100 miler Saturday. The weather forecast all week has said sunny saturday, now it is saying rain 60% soo I'm pretty pissed off about that. I hope they change their minds and make it sunny Saturday. 

8/6

10.08 Mile Bike Ride

8/7

Low Box Squats +50 lbs chain
135x8
185x5
225x3
265x3

Sumo Deadlifts
315x2
405x2
485x0 (didn't budge)

Pullups
8x3 sets

Bent Rows
165x8x3 sets

EZ Bar Curls

Abs

5.18 Mile Bike Ride

5/10
I can't figure out my deadlift this summer at all. One week I hit 545, the next week 455 is hard and then 485 doesn't budge. A few weeks before this, I smoked 495x3 beltless and then 475 w/ a belt is a grinder. I don't get it. I just don't know what to do right now for deadlifts. Pullups felt solid, rows good. The bike ride was an awesome tune-up ride, beautiful weather here this morning and my bike is in tip top condition to go out and ride 100 miles tomorrow.

8/8

102.8 Mile Bike Ride at 17.6 mph (5 hours 50 minutes of riding)

8/10

Deck of Cards Workout
hearts = pushups
diamonds = pullups
spades = situps
clubs = squats
jokers = 1 mile run

Total lifts: 96 pullups, 96 pushups, 96 squats, 96 situps
Total running: 2 miles
Total Time: 45 minutes

Mike, the 100 mile bike ride was actually pretty fun and it wasn't THAT hard surprisingly. I dialed my nutrition in to the T pre-ride and during the ride by carbing up for 2 days before the ride and eating/drinking lots of carbs during the ride. It made a world of difference. The deck of cards workout was pretty intense but also fun. The pullups were the only part that really killed me, 96 pullups on 1 workout was pretty rough.

8/10

10.32 Mile Bike Ride

8/11

24" Box Jump
50 reps

-deck of cards-
hearts = squats
diamonds = lunges
spades = back raise
clubs = dips
joker = 1 mile run

Total: 96 squats, 96 lunges (each leg, so 192 total), 96 back raises, 96 dips, 2 miles running

24" Box Jump
50 reps

10/10
This workout destroyed me but man was it an awesome feeling after I finished. Starting and finishing the deck of cards workout with 50 reps of box jumps was brutal, especially the end. The lunges were also pretty harsh. I love this deck of cards workout though! Took 60 minutes to complete today, with pretty much non-stop work, no rest except for the 10 foot walk between the dip bars and back raise. I really want to try this workout with weight sometime, like bodyweight squat, 3/4 bodyweight bench, 1.25x bw deadlift, pullups..as my 4 exercises with 50 box jumps as my jokers. 

8/12

800m Run at 6.5mph
10 Knees-to-elbows
10 (each side) Hanging Oblique (side) Raises
800m Run at 6.6mph
10 Knees-to-elbows
10 (each side) Side Bends
800m Run at 6.7mph
10 Knees-to-elbows
10 (each side) Incline Russian Twists
800m Run at 6.8mph
10 Knees-to-elbows
10 (each side) Incline Russian Twists
800m Run at 6.9mph
10 Knees-to-elbows
10 (each side) Side Bends
800m Run at 7.0mph
10 Knees-to-elbows
10 (each side) Incline Russian Twists
400m Run at 7.1mph
10 Swiss Ball Crunches w/ 14lb Medicine Ball
10 (each side) Oblique Twist Machine
400m Run at 8-10mph
5 Pullups/10 Pushups/15 Squats/20 Situps

Total: 3.5 miles Running, 230 reps of Core Work