well well, i think i want to start a log as well to follow most of your paths... this might help me too keep track and be more consistent... haven't properly trained for the last 3-4 moths, i am way out of shape, bodyfat lvl at least 5 % higher and my strength around 20 % down (scary it is)

so i need to get back in shape, drop bodyfat and get stronger

i am 5.10 (178 cm) and 180 lbs (80kg), i want to stay at 78-80kg as i like myself at this lvl best, but drop bodyfat and increase weight on the main lifts

my food log is here:http://www.fitday.com/WebFit/PublicJournals.html?Owner=Manuel84

i basically eat around 1.5g / lb protein, enough fat, and not too many carbs (complex if possible only post workout), will keep a deficit for now but this will proably decrease over time and do refeeds for convenience for necessity

training is bascially a westside variation

workout today me upper (will start with 5rm until get used to, then drop to 3rm)

me benchpress
10x bar
10x 60kg
5x 80kg
5x 90kg
5x 100kg - wasn't really maxing out yet

benchpress to neck
90kg x 7, 5, 5

barbell rows
90kg x 7, 6, 5, 5

face pulls
40kg x 15
45 kg x 12
50 kg x 9

incline pronating dumbell curls
18 kg x 10, 8

lying triceps extensions
30 kg + bar x 15, 10

ME lower

shoulder hurts so didnt go too heavy

deadlift
20kg x10
60x 10
100 x5
120 x5
140 x5
150 x5
155 x5

box squat (box is slightly higher then parallel - need to find or build a better box!!!)
115 x9
120 x8
125 x6

ghetto ghr (on sitting calf machine)
bw x12, 8 don't like em that much, will switch to pull through or find some better execution-option

no abs today, time was running out

re today (will need to add speed/ballistic work here)

flat db benchpress 37.5 kg x9,9,8,8
pullups + 16.25 kg x 9,8,7
db shoulder press (slight incline) 25 kg x12,10,8
yates rows 100kg x10,8,8
incilne pronating db curls 18kg x9,8
flat bb triceps extensions 32.5kg x 13,8

lower re/de

cleans (will do cleans in future on a sepparate workout, cause my technique sucks and i need to improve)
80kgx3x3
85kgx1 - my transversion is way too slow as another gym member told me today, thats why my weight is that low

full squats 105kg x10, 8, 8
rdl 120kg x 10, 10, 10 - pretty easy, posterior chain seems to improve
abs - russian twist with 15kgx10,10
weighted decline crunch with 15kg x15,10

me upper

close gripp bench
20xbar
10x40kg
5x60kg
5x80kg
5x90kg
5x95kg

benchpress
95kgx5,5,4,5

bentover rows
90kgx8,6,7,6

rear flys
5kgx15,12

seated dumbell cleans
10kgx13,11

incline pronating dumbell curls
18kgx12,8

triceps extensiosn (flat / barbell)
32.5kg+bar x15,10

me lower

sumo deadlift
60x15
100x10
120x5
140x5
150x5
155x5

box squats (pretty much below parallel)
105kgx5,5,5

weighted hypers (45 degree)
20kgx15
30kgx9

pullthroughs 2 sets with 60kg - don't like the exercise, don't feel my hams with it prefer hypers or sldl/rdl

abs
weighted very decline push-crunches 15kgx15,9
weighted decline russian twist 15kgx10,10

re upper

bad workout today, no energy

pull ups, wide grip, 15kgx10,10,8,8,6

db benchpress (flat) 37.5kgx9,9,8,8

db shoulderpress (incline bench) 27.5kgx8,7,6

biceps db (incline pronating) 18kgx8,8

triceps extensions bb (15 degree incline) 32.5kgx11,8

left the gym with a bad mood and a package of chocolate chunk cookies

by the way, within the last 4 weeks, i dropped from 81.5 kg to 77.5 kg, due to pretty large caloric deficit (although was cheating a lot on the weekends and refeeding) dropped bodyfat but appearantly alos muscles... workouts work good most of the time, excet the last one
i am having really problems to drop bodyfat further without sacrificing a lot of muscle, and i am still around 10-12 % or so..argh

will make a break from my standard upper / lower template and switch to a full body routine for 2 or so weeks while increasing calories back to maintenance, i go as hard for as often as long as i can

alway 4 exercises per workout, upper lower push and pull, 4-6 workouts per week, different rep ranges

today:

6X3 for cleans 70-80kg, boxsquat (below parallel) 110kg, chins 25kg, benchpress 105kg

today full body routine 3 sets of 15

db splitt squats

db rows

weighted hyperextensions

dips


god damn, unilateral db splitt squats don't like me, to be honest, they are pure fu***ng evil and i was close to my tears after the 3 set...worst exercise ever