I'm finally starting a log, it will probably start slow and generic but hopefully I'll get into it and use it as a tool to help me reach my personal goals. this is the most recent pic I've taken of myself, it's about 4 weeks old, and I dont have any current back or leg pics to go with it. I will leave it up for now, soon enough I'll do a complete body set in a future update. 5'11 201lbs 12.6% body fat (might not be acurate but close enough) I'll eventually get real pinch calipers to be more exact. I've made unreal progress from my starting date (11-02-05) in my physique and strength. My diet is much cleaner and healthier too. Unfortunately the exactness of most of that progress is lost, I wish I would have started this log sooner...Oh well, better late than never right? my current training schedual is rather generic but it's working very well for me and I dont really plan on making any major changes just yet. Soon I will try to start a professional routine that might be better and yield greater results. Generic training rotine 4 day split, each day focusing on a large section of the body. abs and calves might be down twice per week on randomly selected days (calves always on leg day though) depending on how much time I have. My off days I try to do some light cardio like power walking my doggy, or maybe getting into a cardio class. I try to do some cardio every gym day, and try to jog to and from the gym (about 1/4 mile). Monday: Chest+Shoulders(including traps) Tuesday: Back+core(abs)+calves Wensday: Off+light cardio Thursday: Whole legs Friday: Arms+forearms+abs Saturday and Sunday: Off+ light cardio I tried to space the days out for best recovery time. The idea is I get 1 primary workout for each section, then the other days provide a minor semi workout giving me about 1.5 workouts per week for each muscle (example bench is chest focused[some shoulder too] triceps are a secondary group by default, but not counted as a tri workout. Deadlift is a back workout but is a glute/leg minor. ect). Supplements: ON whey- (likely to change soon) 1-3 servings per day Xtend- but it's supposed to work pretty well 3 scoops pre and post workouts on lift days CEE- 2.5 grams usally 3 times a day Garlic extract- 1-2 per day Super Omega- 2 pills per day (its a mix of fish oil, flax oil, and some other stuff) CLA- 1 pill 3ish times a day Milk thistle- 1 per day St Johns wart- 1 per day DHEA- 1 per day Multi vitamin with green tea extract- 1 per day Hyperdrol- 3 per day (recently added, it's hyped up cissus, not sure how much effect it's having) Super-B- 1 per day (all vitamin Bs and alot of vitamin C) Ephedrine+caffine+asprin(sometimes)+[stimulant X (green coffee bean extract mostly) trying it out, not too impressed]- stack 1 time a day Lipo6- (been out for a few weeks, I really like this stuff) 1 serving in the morning I never realized how much that looks like untill I wrote it all down. I should probably take more fish oils per day but I eat fish at least once or twice a week now. I'm not a fan of taking much more fishoil caps because I kept burping up salmon juice if I took more than 1 twice a day. ________________________________________________________________________ Terrible day for me, I only had 30 mins exactly to rush through my workout. my wife and I were co-hosting a UFC pay per view party at a friends and we were provideing the food and much of the alcohalic drinks Slightly faster pace than normal, and it still was only half a workout... oh well next week will be back on track. (failure) means there were more intended reps in the set. Chin ups: (wrists facing twards me to hit biceps more) 10, 10, 6 (failure) Dips: 15,12, 10 Standing strait bar curls: 60X15, 70X12, 80X10, 90X6 (failure) Tricep extentions: 20X10, 25X10, 30X6 (each arm) Forearm curls: (using strait barbell) 20X15 20X15 30X12 Reverse forearm curls: 20X10 (failure) 20X12 30X8 Then went rushing out of the gym to get showered and dressed this felt like a rushed and waisted day. After the UFC PPV envent, the wife and I power-walked slightly over 5 miles around the town lake, nice night out.