Posting a workout log both for any pointers on exercise I should add etc, and to monitor my progress. I have been lifting and training like a fiend all summer and it has paid off. I lost 10 pounds initially and have now jumped back up to 10 pounds and all my exercise weights have increased anywhere from 10-20 pounds. I was an athlete in high school and played intramural sports in college, but also did a lot of pizza eating and beer. Also blew out my ankle playing basketball and never really fully recovered until recently since I never worked out hard to fully recuperate. My upper body strength has always been sketchy, so I am attempting to fix that. My lower body strength is nothing compared to my high school stats, but they are getting back up there. Cardio wise, I am in pretty good shape. Ran a 6:52 mile during a local event. Would have been closer to 6:40, but I started the event in the middle of the pack with my girl friend and got stuck behind lots of kids and moms pushing strollers full of babies. I frequently run 5+ miles or do interval sprinting at quarter mile intervals. My real focus right now is really my strength, or lack of it. Current stats: Age: 26 Height - 6' 0" Weight - 180 lbs Five-rep maxes Bench Press - 120 lbs (I do dumb bell bench presses, so that's 60 lbs per hand) Squat - 185 lbs Deadlift - 165 lbs Overhead Press - 105 lbs Christmas goals: Bench press my body weight. Not a lot of time, but it's a reacher goal Squat - Push up to 215 lbs Deadlift - 200 lbs Overhead press - 125 lbs And just for fun, a handstand push up. Current Routines *Days vary based on work schedule, I make sure to incorporate two days of rest, but given the nature of my job, those days fluctuate week to week based on what days I make it to the gym or on what days I know I wont make it to the gym.** Two days upper body: Bench Press - 3x5 Overhead press - 3x5 Dips - 3x5 Pull ups - 3x5 Push up into row - 3x5 (that's per arm, so 10 between the two that I have) Two days lower body: Squats - 3x5 Deadlift -3x5 Lunges - 3x5 Extended calf raises - 3x5 (that's per leg, or two between both legs. This is NOT to make my calves look sexy, they already are. I also play basketball and it's good for my jump and explosiveness in that sport.) **I also include abs/core circuits on my lower body days.** Two days of karate - which includes stand-up sparring or grappling. If it's a lighter day in karate I will do weight lifting afterward.