I have been logging and posting on another site for a long time. It is a little PC and not much in the way of feedback in the logs so I wanted to give this a shot. I know a couple of you from the other site. Below are my last 3 workouts. I am currently liftning 3 days a week on a Vertical Upper, Lower, Horizontal Upper rotation. I am looking to add in complexes and or tabata, but not sure if I should do that on non lifting days or after a lifting session. 36 5'10" 200 lbs (not sure of BF%, but in good shape) Vertical Upper Warm ups not included Military Press 155x3, 165x3, 165x3, 175x3, 185x3, 185x3 Chin Ups - Weighted (Underhand Grip) Bdy+25x3, Bdy+25x3, Bdy+25x3, Bdy+35x3, Bdy+45x3, Bdy+45x5 Above done as super set with rest - 90 seconds rest Dips 15, 15, 12 Lat Pulldowns 110x15, 110x12, 110x10 Above done as super set with rest - 30 seconds rest Pushdowns (Straight Bar) (100x5/85x5/70x6), (50x15/30x15) Strip Sets About 38 mins Date: 2008-03-03 22:00:49 Horizontal Upper Bench 185x10, 225x10, 245x3, 275x2, 225x10 B.O.R. 135x10, 135x10, 155x8, 155x8, 185x5 Incline D.B. Press (Weight Each Hand) 100'sx8, 105'sx5, 95'sx5 T-Bar Row 180x10, 205x8, 225x4 Bar Curl 95x5/45x12 strip set DB Preacher Curl 30x10, 30x6 Date: 2008-02-29 22:43:29 Lower - Warm ups not included DL 275x1, 275x1, 315x1, 315x1, 365x1, 405x1 (315x1,275x1,225x1 strip set) Front Squat 155x10, 155x10, 155x10 Leg Curl 85x10, 85x10, 85x10 Had not deadlifted in about 6 months,(Lower Back Issues). Pulled 405, that is only 25lbs off my PR. I guess the other stuff I have been doing has kept my strength up. I was pleased.