Ok there is my try on this online diary thing...
ok, about me:
I am 21, from an athletic background, been weight training for two years now but not seriously, and now getting into it big time and serious stuff...
I weight about 160lbs (72kg) as of today for 5'10" (178cm). I am the ectomorphe type, well used to be anyways...
Bodyfat: 6-10% and whatever I eat never seems to affect it!

Ok on to my Training stuff, I have just started this program... It is a bit intense (?) specially on the chest because it is my weakest link:

DAY UNO: CHEST
Bench Press: 10-12 x2
Dbell Incline bench press: 10-12 x2
Dbell Decline bench press: 10-12 x2
Pec Deck Machine: 10-12 x2
Dbell Incline Flyes: 10-12 x2
Smith Bench Press: 8-10 x2

DAY DOS: BICEPS
Dbell Curls: 10-12 x2
Dbell Hammer Curls: 10-12 x2
Barbell Curls: 10-12 x2
Preacher Curls: 10-12 x2
Incline Bench Dbell Curls: 8-10 x2

DAY 3: OFF

DAY QUATRO: SHOULDERS-LEGS
I try to split training of the different body parts when I can doing shoulders in the morning and legs in evening
Arnold's Press: 10-12 x2
Shoulder Front Raises: 10-12 x2
Machine Shoulder Press: 10-12 x2
Upright Rows: 10-12 x3
Shrugs: 12-15 x3
Leg Press: 10-12 x3
Leg Extension: 10-12 x3
Leg Curls: 10-12 x3
Calf Raises: 15-25 x3

DAY CINQUO: BACK-TRICEPS
Here also I try to split
One Arm Dbell Row: 10-12 x3
Back Cable Row: 10-12 x3
Bent Over Flyes: 10-12 x3
FrontNeck Pulldowns: 10-12 x3
Skull Crushes: 10-12 x3
Close Grip Bench Press: 10-12 x3
Cable Tri Extension: 10-12 x3
Bench Dips: 12-15 x3

DAY 6&7: CARDIO (Jogging and Rowing WHEN possible!)

ok now my Diet, I try to stick to it when i can but its a bit hard, I dunno how you guys can do it... But i guess it will take me some time to be able to consume so much!

BREAKY:
Cereals with whole milk and honey
4 eggs
1 apple

SNACK I:
Cheese on wholemeal bread
Protein Shake (Milk+Banana+Honey+Protein)

LUNCH:
Chicken (olive oil) with steamed legumes
and wholemeal bread

PRE-WORKOUT:
Smashed Potatoes OR rice OR pasta with plain yogurt

TRAINING

DINNER:
Tuna (YUM!) with rice or pasta
and cottage cheese

SNACK II:
Yogurt, Dried fruits
and Protein shake

Ok thats all for now...