So I've decided to get serious about lifting and conditioning this summer, and there's nothing more motivating than keeping a log, so here it is . . . Current Stats: 5'9" 142.5 lbs Bench Max: 140 Squat Max: 195 Deadlift Max: 190 SOHP Max: 90 Goals: I'd like to build up overall strength and develop some cardio for Judo next Fall (and also for the sake of getting in shape). Specifically, I'd like to get my Big 3 totals to 600+ (hopefully 150 bench/225 Squat and DL) and to get my SOHP max to 100ish. In terms of cardio, I've had experience with Cross Country and Track, so I will know when I've build up some decent cardio . . . Workout Routine Day 1: Bench 5x5, SOHP 5x5, and maybe some dips or something depending on how I feel Day 2: 15-30 min run Day 3: RDL or Deadlift 5x5, some upper body pull (supine rows, dumbbell rows, barbell rows, etc.) at 5x5 or 4x6 Day 4: 25-40 min run Day 5: Squat 5x5, maybe 1 assistance exercise, and then some garbage upper body dynamic lifts to build some muscle mass at 4x8 or 3x8 Day 6: Hill sprints/Fartlek Day 7: Rest Comments: I guess this is basically a modified 3 day Press/Pull/Squat split with a few dynamic lifts thrown in on the Squat day. My milelage per week in terms of running won't exceed 15 miles a week, as I'm not looking to build up endurance for a race or anything. The dynamic day should help me gain some lean muscle weight, and the sprints should be a nice compliment after my Squat day. I will start all my lifts at about 75% of my 1RM, and will increase by 5 lbs a week for my Bench and SOHP, and 10 lbs a week for my RDL/Deadlift and Squat. In terms of my running, I will also start out slow and gradually increase the intensity of my workouts. I'm looking forward to a grueling summer, but hopefully it'll be worth it by September . . . and any criticism is accepted with regards to my workout routine.