Ok. This is an estimatory log because I don't know weights for absolutely sure and I've been lifting for a few weeks and am just now starting to keep track. Wed: warm up on treadmill 10 min. approx. 1/2 mi. decline crunches 5x10 side crunches 3x15 (each side) leg lifts 3x10 incline 8, 6, 4 (80lbs)* wide bench 10, 8, 6 (150lbs)* curlbar 10, 8, 6 (15 each side + bar)* shrugs 10, 8, 8 (140lbs) standing tricep pull 10, 8, 6 (120 lbs)* wide lat pull 10, 8, 6 (100lbs) wide whatchamacallit 10, 8, 6 (80lbs)* cool down on treadmill 10 min. approx. 1/2 mi. and some other stuff that I probably forgot What I ate today: 08:00 am breakfast: coffee, 1 yogurt cup, blueberry muffin 11:00 am snack 12:15ish pm lunch: schlotzsky's deli regular size orginal sandwich, side salad instead of chips, french dressing for lack of better choice 3:00ish pm snack 5:30ish pm snack 8:00 pm protein 8:15 pm dinner: chicken, rice, sauteed zucchini w/ onions I'll make this my start I guess, 5'10" 144lbs, very low body fat. Short term goal is to build muscle, gain some weight. Ideal weight short term is 155-160lbs. edit: will add broly pics for reference.