Ok, I got a bit of the holiday bloat going and have ballooned up to 235 and 20%, time to slim back down. Will lean out through March (probably bottoming out around 210), cruise for a month, then put a bit of weight back on. I normally compete in PL, but am taking an extended leave of absence from the sport and concentrating on some physique goals for a while. Training is a mix of high intensity/low volume and low intensity/high volume, progressing an exercise over 3-6 weeks before switching it out. Will get taped and take some pictures next week to track progress.

Training split looks like this:
Day 1- Squat/legs
Day 2- Pressing/upper body
Day 3- Deadlift/Back and biceps
Day 4- Rest
and repeat

Here is some training over the last week:

12-28-10
BW 229

Squat
45x5
135x5
225x5
315x1
365x1
335x5
295x10
255x15

Leg Press
315x10
495x10/405x10/315x10 dropset

Leg Curl
80x15x3 sets

DB Preacher Curl
25x12x3 sets

Cardio
30 min HIIT, max HR 189

Needed to get some high rep work in.

-----------------------------

Weds 12-30-10
BW 225

Cardio
30 min SS, fasted

Floor Press
45x10
135x10
185x5
225x3
275x1
315x1
285x6
255x11
225x15

Incline
135x10x3 sets
Undercut this way too much, will increase weight and reps next time

Machine Press
100x15x3 sets

Cable Ext
120x10x10
10 breaths between each set. Most horrific tricep pump ever. Still getting cramps

Meal 1- 3/4lb turkey, 2 cups rice
Meal 2- 64g protein shake, corn pops/milk
Meal 3- Footlong club, eaten on the way to gym!
Meal 4- 64g pro/50g dextrose shake
Meal 5- (at Applebees) 2x 7oz sirloin, mashed 'taters, baked 'tater, dozen hotwings, 3 pints Guiness

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Thurs 12-30-10
BW 227

Block pulls
135x5
225x5
Back was still shot from squatting had to call it there

Lat Pull
120x10x10 PR

NG Cable Row
125x10
150x10/125x10/100x10 dropset

DB Hammer Curl
25x15x5 sets

--------------------------

Sun 1-2-11
BW 230+

Front Squat
45x5x2
135x2
145x12x3 sets

Leg Press
315x10
495x15/405x15/315x10 dropset PR by 10 reps

Leg Curl
90x15x3 sets PR

EZ Curl
75x8x2 sets
Wrist is still ****ed up, can't do supinated curls, not sure what to do

DB Hammer
40x12x3 sets

Went to Chicago for new years, had a lot of fun. Time to strip some fat off. Pressing tomorrow.