Cute girl for your troubles Specs: Age: 21 Height: 5'8 Weight: Starting - 158 Current - 161 - Just started reading through everyone's logs, so I figured it could also help motivate myself. My lifts below are based on the 5X5 system and thats how I will go about updating them. - My body weight and lifts have been pretty stagnant for awhile now, so I really want to make a few improvements which I hope will help in my muay thai class. - My goals are to increase body weight by about 10-15 pounds and improve overall strength (listed below). - Please offer any suggestions or improvements if you have any. Initial Lifts [3-24-08] Bench: 185 Squat: 135 Pull-ups: bodyweight, bodyweight + 25 pounds on final set Dead Lifts: 205 Shoulder Press: 130 Current Lifts [4-10-08] Body Weight: 161 Bench: - 205 Squat: - 175 Pull-ups: - bw, 171, 181, 181, 186 Dead Lifts: - 230 Shoulder Press: 140 Goals for 2008 Body Weight: 165-170 Bench: 205 goal met on [4-10-08] Squat: 225 Pull-ups: bodyweight + 25 pounds for 5 sets Dead Lifts: 255 goal met on [5-12-08], new goal = 280 Shoulder Press: 150 My gym schedule looks like this Day 1: Bench, Squats, Dips, Dumbbell lunges Day 2: Shoulder Press, Upright rows, lateral raises Day 3: Pull-ups, deadlifts, rows Day 4: Cardio or an extra day of rest if i'm lazy *I usually work on my flexibility/core work at the end of my workouts. Diet: My diet is pretty consistent, i try to get about 180 grams of protein, and follow the 7 rules - Protien Source: Tuna, Chicken, Salmon, Almonds, Chocolate Milk, Whey, MuscleMilk, Cottage cheese, Eggs. - Carbs: Vegetables or fruit with every meal, oatmeal, whole grain bread. - Supplements: Multi Vitamin, Fish Oil UPDATE: [4-8-08] Added 20 pounds to bench press which means I passed my goal of 200 and hit 205 for 3 reps. I'm not going to set another goal yet until I can get about 5. Dropped a half pound in bodyweight.