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Update, since I've been slacking:

Sat 7/19 B

Couldn't squat since my calf hurt like a mother (took a nasty kick at a concert), so I added the bench and some leg extensions and ham curls.
Bench: 160 up 5
Overhead: 95 up 5
Rows: 165 keep
Bi/tri/ab: done

Mon 7/21 A

Squat: 200 up 5
Bench: 165 keep
DL: 300 up 5, need straps. Grip is fine, tears the skin something terrible though
Bi/Tri/Ab/Pulls: done

It's nice to be back. Frustrating, but nice.

__________________
We can rebuild him...

Welcome back!

So are all these 3x5 sets or 5x5?

In any case, welcome back.

IronWorker

Right now I've gone back to straight 3x5s again. I'm hoping that the SS program will help me gain back a bit of what I lost over the past 2 months, but for the most part I'm probably mostly finished with the program. I'll switch it out soon, but as long as I'm still making decent gains here I'll keep with it. I anticipate those will stop soon, though. Bottom line right now is I need to get my diet back in check. I let myself take it a bit too easy after getting home and gained some weight (nice to be able to eat again though!), and not of the good kind. Nice to do, but now it's gotta come back off. Add in the fat I already had and I'll probably be cutting for 10 weeks or so. I don't need to lose 20 pounds, but to be honest, I traditionally do extremely poorly with losing weight. Might include diet/weight loss as part of my journal as a way of keeping myself accountable. Protein will increase, calories will decrease, and maybe I'll shape up a bit

SS is a good place to start, but feel free to change up some things after awhile because it is a guide and not necessarily set in stone. Don't feel bad about having a hard time losing weight (bodyfat) cause you are far from the only one with that issue. Good luck.

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Late update:

Mon 7/28 B

Squat: 200 up 5 kept due to only lifting once last week
Overheads: 100 up 5
Rows: don't know. Had to use some weird bar that was an unknown weight. Next time will be 165.
B/T/A/P: done

Wed 7/30 A

Squat: 205 up 5
Bench:165 missed last rep.. don't know why this was so hard
DL: (using straps again, much easier!) 305 up 5
B/T/A/P: done

Weight today (Wed 7/30) was 166.6. I'll probably lose 10lbs and start bulking again. I know that seems like a lot (especially since my weight at the end of my last bulk was 184), but my frame is actually real light for a 5'10" guy. When I broke my foot 2 years ago (same height) and lost all of my muscle at 7% BF I weighed 136... weird. Right now I'd estimate myself to be around 13-14%BF. Point made, my goal for now is 10lb before the next bulk. I could begin sooner, sure, but like I've said before... I'm just kinda sick of the fat Sure can't wait to get some of my size back though. Off to the gym.

One of those I want to be anywhere but here days
I'll be out of town for 6 days, hopefully I'll be able to at least find a hotel gym but we'll see.

Squat: 205 keep
Overheads: 105 keep
Rows: 165 up 5
B/T/A/P: done

So this is a week late... Last week was insane, working 12 hour days of heavy landscaping and having to run every day was really getting me. Only got to the gym on Monday.

Squat: 205 keep for form
Bench: 165 keep
DL: 310 up 5
Accessories: done

I'll post up today's work later on, and also begin my weight loss journal. I need to hold myself accountable, and I figured the risk of online embarrassment was as good an idea as any My scale is notoriously inaccurate, and unfortunately I don't know if a decent one is in the budget right now. I'll keep using this and hope it goes decently, I *should* be right around 170-172lb right now (the last reading I posted was definitely wrong). Does anyone still have that 'Harris-Elliot' excel file that they could email me? The website was taken down and I can't find the program anywhere.