I've been stalled out for months. I fucked up my back, I got sick, I'm a pussy, etc. Whatever the case may be, nothing has been happening. I've been on the same 4 day split for a year. I finally took some fucking action. Read through 5/3/1 twice over and worked out my plan. GOALS: There's probably 10lbs of fat on me that I want to lose / convert into muscle. I think I can do that by June. I'll then maintain / lean out through the summer and bulk in October. 5'11 180lbs 2/17/10 - Week 1 Day 1 MILITARY (Note - I'd never done militarys before. I estimated my 90% max at 90lbs) Pre work out: 5 minutes medium cardio. 5 minutes stretching. NOTE: No pre work out stims. First time NOT taking them in probably 3 months. Military: 45 x 5 65 x 5 85 x 5 95 x 7 Dips: 1 x 20 1 x 15 1 x 9 (Holy shit, doing that many dips is awesome in a hurt way) Shrugs: 65 x 8 65 x 18 65 x 20 I'm not sure if that's enough assistance work or not. I had to resist the urge to go up even further on the military press, but I'm going to stick to this the right way.