I think motivation is the most important aspect of working out for me right now, as opposed to knowledge or technique. Despite being anonymous, this semi-public outlet for tracking progress might help with motivation.

Descriptions:
I'm 30 years old, 208 pounds and 5'11". I do not smoke, though quit from mild smoking since I was 14 about 3 years ago. I do not drink but quit only about a year 1/3rd ago.

Food:
I eat anywhere from 2k to 3k calories a day. About 0.5-1.0 g/pounds protein a day, 2-4 liters of water, two cups of coffee. 20-40% organic. Striving for "paleoish" (except when I just decide to binge on the occasional key lime pie, jar of peanut butter, or giant bowl of rice, etc.). I have a garden with the vegetarian Mrs' and try to eat a good amount of veggies.

Some lifts and limits at the moment:

185 pounds for 8 reps on incline press (*at end of 4 sets)
160 pounds of dumbbell presses for 8 reps *
205 pounds squat for 6 reps *
55 push ups
140 pound shoulder presses for 8 reps *
8 rounds of "steady" paced and 50% intensity heavy bag work
4-5 rounds of well paced 80% intensity pad work
13 L sit ring pull ups
Wobbly assisted handstand on rings (but can't do one press)
Just beginning to hold a back lever (2 seconds??)
Shit swimmer, horrifying technique, 2 laps max?
Pretty flexible for my weight: hands on floor bending over, confident with basic yoga moves, 110 degree kicks
8 minutes of good zazen once a week

Equipment:
I set up Ross' PVC rings at my place, ab wheel and double end bag. I have a jump rope and YMCA membership (pool, weights, bags, etc.). I have a large park near me.

Goals for 2013:

3 ring muscleups (cheating if necessary)
Back lever for 8 seconds
6 rounds on pads
10 rounds on heavy bag
225 bench press for 5 reps
225 pound squat for 5 reps
75 push ups
190 pounds
Yoga practice three times a week

Today hit the heavy bag for 4 rounds, speed bag for 3 rounds (hitting a 1-1-elbow-2-2-elbow relatively well), did pads with a friend for 5 rounds fairly intensely. I need to work on footwork and not throwing my body all over the place. I need to work on my short right hand.

No workout yesterday. Bad news from family member, so I took a long nap after work. Low cal today (<2k). Need to focus my anxieties/etc in gym and stop hiding.

1.5 hours of biking today: across Brooklyn both ways. I need strength training tomorrow. Just downloaded all these tap out conditioning tapes and interested in using one. low calorie day 1.7k?

Did some great pad work today. Incorporating elbows well. I need to work on short right hand, it doesn't feel natural for me. I think the trick is "punching down" and turning the fist--alot like the 12-6 elbow. Worked a great 1-2, pivot, elbow. 4 rounds but intense.

The 8 rounds of punchout tabatas. Acid was heavy in shoulders.

Ate a porkchop then went to do squats. I felt I needed more explosion in my duck and pivots into uppercuts/hooks. Banged out some exploding 135 pound squats then about 175 explosive deep body weight squats.

Then I hit a yoga class with the Mrs' for 1.5 hours.. awesome stretches after squat training. Focus was on posture.. great stuff.

Nothing today. Work then school. Diet was alright at around 2.5k cals with around 140 protein. Need to get out tomorrow and hit chest.

Sick workout today. 8 intense rounds on the heavy bag with great stretching beforehand. Getting better with my jab, landed a few great short rights, and did some great punch-out drills as well as a 10 left hooks in a row punch-out at the end of rounds 7 and 8. I also did this thing where I spent the last 20 seconds of my rest with my legs stretched back over my head while I was on my back (great ham stretch). Then when bell rang I kicked up, rolled over the calf and rushed at the bag with a right or kick to get the round started. I liked that.

I'm starting to integrate wrist flexibility training in my warm ups and it has reversed alot of the pain and crackling I have. Great descriptions on these at this Gymnastic Bodies link. Great videos from the (internet) renowned Coach Sommers on his wrist training exercises here. (Yes I know it's little kids).

Then I hit the speed bag. 5 rounds super fast. Great combinations, very fluid, great 1-2 and even 1-1, as well as 1-1-elbow-2-2-elbow.

Then hit the weights.
Bench:
135x12
185x10
205x8
Incline Bench
135x10
185x 8
Dips
12
10 (w/ 30 pounds between the legs)
8 (w/ 35 pounds between the legs)
Overhead "Fly"(?)
50x10
55x8
60x8
Tricep Extensions w/ Dumbbell
30x12
35x10
40x8

Helped a friend move for 45 minutes yesterday, great conditioning. Ping pong for 45 minutes (great reflex/concentration!). Hit the pads with workout partner for 5 intense rounds. Held for 5.

Worked on:
- 1-2-3 elbow
- 4-3-2
- 1-2 two ups
- lots of weaving/pivoting
- 2-3-2 and 3-2-3 when tired

I need to hold the pads a bit better. Run some better drills.

Monday I hit back on the rings.

5 sets of 8 pull ups
4 sets of 10 decline rows
4 sets of 10 incline rows
4 sets of shrugs

I feel like a coward for not being able to do a muscle up!!!

I am getting stronger in my back though and my ring reps show it.

Wednesday I got sick but hit the bags at the gym.

8 pretty tough rounds on the heavy bag. 5 on the speed bag. Wrist prehabilitation.