I'm starting a journal, I will monitor the progress for 6 months to see if I've improved.

Diet
Mostly eggs, chicken, fish, turkey, protien bars, water, brown rice, wholewheat pancakes (post workout), sugarless syrup, oats, potatoes and protien shakes.

Protien
At least 250-300 per day

Weight 192, 5'11, 20% bf.

Supps Protein shakes, multi's, flax.

Routine
Day 1.- Legs
Day 2 - Chest
Day 3 - Shoulders
Day 4 - Backs
Day 5 - Arms

Train abs 3-5 times a week, light cardio before lifting to get the heart going.

July 3, legs
Squats - 11x50 plus bar weight
9x50 plus bar weight
8x60 plus bar weight
9x60 plus bar weight - My squat sucks becuase I carry alot of weight on my legs due to a big gut that I've created over the years, also, I tend to go light on squats becuase I have Sickle Cell and whenever I feel my back begin to go I stop. Nothing a little time won't heal.

Leg Curls - 12x90, 9x105, 9x120, 10x105 - My thighs are pretty strong, I had more in me but didn't push it.

Reverse leg curls, inner thighs - 9x120, 12x105, 10x120 - good set

Calf raises - 20x90, 130x12, 140x 14 - good set, I'm feeling them this morning.

Great workout, wasn't any distractions at all and was focused. Have a cold now