Below are my workout logs which show almost every workout I've done (along with some nutritional or other health related information) dating back to June of 2004. Understand that prior to the beginning of these logs I had been running and lifting weights since May of 2003.

June 2004 - August 2004

September 2004 - April 2005

May 2005 - August 2005

September 2005 - December 2005

January 2006 - May 2006

June 2006 - December 2006

January 2007 - June 2007 July 2007 - December 2007 January 2008 - June 2008 July 2008 - December 2008 January 2009 - June 2009 July 2009 - December 2009 Current stats:
Height - 5'9"
Weight - 167 pounds
Bodyfat - 12.2%
Personal Records:
1 mile - 5:37 (16 Aug 06 @ 159)
2 miles - 12:23 (30 Nov 06 @ 161)
pullup - 1x238 (26 Feb 08 @ 166)
chinups - 7x204 (10 Aug 08 @ 176)
overhead press - 5x115 (18 Mar 08 @ 166)
db benchpress - 7x75's (5 Aug 08 @ 176)
squat - 1x250 (5 Aug 08 @ 176)
deadlift - 1x335 (13 Sep 09 @ 170)
APFT - 80/95/12:53 (328 points, 26 Mar 07)


You can take a look to see how my pullups have improved since I started training them, the week before my senior year of high school, when I couldn't do a single one.

Here is a good picture of me in July 2006 (at about 157 lbs) compared to November 2004 (about 164). I really wish I had one from April or May of 2006 when I was up around 170 lbs and 14-15% bodyfat. This was my first attempt at dieting down. It's a whole lot easier than getting bigger and stronger, that's for sure. But I learned a lot about nutrition and the importance of knowing how many calories are going into my body.

Read here about what I've learned after 5 years of training

My favorite links on the web...

The Alpo Diet, by Dan John, (where everyone should start)
Joe Defranco's Westside for Skinny Bastards routine is excellent for real athletes who need to get bigger and stronger for their sport.
Dan John's "One Lift a Day" program is a very different approach to building new size and strength.
Crossfit might be the smartest collection of training ideas in the world for someone who desires to run faster than a weight lifter and lift more than a runner.
Pullups for combat fitness is a great article about pullups (obviously) and training for military personnel in general.
Runner's World Smart Coach taught me the basics of designing a running program and helped me to reach all my personal bests (so far).
The truth about abs: because so many people have no clue.
John Berardi is a doctor of nutrition and at one time could benchpress 400 pounds at 6% bodyfat.

Here is an interesting quote from Alwyn Cosgrove, published in an interview with T-Nation.

We still divide training into "strength" and "cardio" portions. It's still an integrated system. We shouldn't be thinking about dividing muscular work and metabolic work or programming them separately. I mean, if I had you do front squats and push presses as a combination for 40 seconds with 40 seconds rest, it would be very metabolic. And on the other end of the continuum, walking a mile is really nothing more than 1500 low resistance reps, right?

When does a side lunge stop being a mobility exercise and start being a strength exercise or a metabolic exercise? They are artificial categories that the exercise community has created. We need to start realizing that a total integration approach is the next step.

CONTACT ME

Email me at timwalsh@bu.edu
I'm also on AIM using timwalsh300