Currently, I am doing the Stronglifts 5x5 program. Five sets of five of squat, deadlift, row, overhead press, and bench press on a rotating schedule, increasing five pounds every workout, every other day. I have never been much of a power lifter, so this seemed like a good way to get started. So far, the learning curve has been great. Started with lighter weight to focus on form, and now I have hit the point where the last two sets are moderately difficult. After the lifts, I usually get a short isolation workout in, then finish up with a two minute sprint or row. I blame it on the wrestler in me, but I always try to finish a workout or run as hard as I started.
As for my fitness goals, brace yourself for numbers galore. I want to weigh a solid 180, about twenty pounds more than my average weight. I started the first day of spring and so far I am consistently up seven pounds. Obviously it is not all muscle, but it is a start. I have based all my lifting goals on the presumption of meeting my weight goal. Therefore, squat is my body weight x2 (360), deadlift BWx2.5 (450), bench is BWx1.5 (270), and overhead press goal at my body weight. I am not quite half way on most of the lifts yet so I have a good bit of ground to cover by September.
Cheers!
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