After lurking the S&P for quite some time and making the occasional post, i decided it was time for a log. Ever since I started reading the S&P I've made HUGE changes to my training. I was basically doing machines and hardly any free weights and had huge periods of not training way too often. Now I'm doing a real strength program, basically a push/pull/squat routine. So first for some stats: Height: about 1.95m (6'6) Weight: 98-100kg Age: 21 Oh and I'm from Holland, so everything will be in kilograms. EDIT: Decided to put up my current (estimated) 1RMs and goals before the end of the year: 1RMs April 2008: Squat: 120kg Deadlift: 170kg Bench: 95kg (rough estimate, I never really max out on bench because I don't have a spotter to tell me it's all me) SOHP: 65kg Goals december 2008: Squat: 160kg Deadlift: 220kg Bench: 115kg SOHP: 90kg Some of these might be extremely optimistic, but at least I'll have to really push myself. My monday workout looked something like this (I really suck in memorizing exactly what I do in the gym, but for the sake of this log I'll try and do a better job): First some warming up with just the bar Power Cleans (my form on these is quite bad): 2x8x60kg 1x8x70kg Deadlift: 1x4x140kg 0x1x180kg (failed) 3x1x160kg 2x4x140kg DB Snatch (I'm gonna have to try BB snatches, since my shitty gym doesn't have heavier DBs than 35 kg): 3x5x35kg (each arm) Shrugs: 3x8x100 kg Pullups: 3x5xBW Afterwards i did some uphill running on a treadmill, which pretty much sucks, but try finding some real hills in Holland I usually do rows instead of shrugs, but the thread on lats got me really excited about doing some shrugs. Of course, any advice is always welcome!