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Hey all So after a fair amount of lurking the forum I've decided to try and keep up a log. So, I'm 31. Weigh 106kg and am looking to drop fat while maintaining (building if I'm extremely lucky) muscle. I have no idea of bodyfat % but I'll see how I go with posting and may throw up some progress shots. I'm sure someone will have a much better idea than I do. The backstory is I haven't lifted for 5-6 years, but when I did I was damn strong. Unless anyone is curious I don't think the numbers are that important, and besides that, they just make me sad to look at now. Current Program: 5/3/1 BBB Current Lifts (Haven't truly tested my 1RM): Squat: 95kg 130kg 135kg Deadlift: 110kg 140kg 150kg Bench: 75kg 95kg OH Press: 55kg 62.5kg 65kg Diet (As of 18/9/17) Ketogenic 2000-2200cals < 50g Carbs a day Goals: Drop 10kg by end of the year (ish. This can happen much sooner, or on the date. First goal is to weigh less than 100kg Feel free to drop a line and let me know what I'm doing wrong, or suggestions and such. I'm going to try and get in all my workouts and the odd random thought, rant about whatever I'm watching on TV, meme. We'll see how things go.

I decided a challenge where I treat myself like a queen would probably yield great results. be strong for yourself and the people that depend on you lift 4x per week (except week 4) use the resources you already have available I have a pull up bar I never use. pull up bar play, 10 mins per week be graceful and well-rounded run/hike/cardio 2x per week burpees 3x per week: 20 per session yoga 60 mins per week take care of your regal self stay within 13,000 cals per week no more than 800 alcohol calories per week manage your busy schedule 8/12: beach morning and family BBQ in afternoon 8/13: friend’s wedding shower 8/19: beach day 8/20: dad-in-law’s bday 9/1 – 9/4: camping trip 9/8: friend's bday outing 9/9: campfire hangout

During the war between elves and dragons, the matriarch of House Vol sought to make peace between the two races by combining the blood of both. The result was her daughter Erandis Vol, whose father was a green dragon. House Vol achieved its objective of peace though at their own bloodline's expense as the dragons and elves allied with one another under the goal of killing Erandis Vol, the entire Vol bloodline, and the mark of death. Eventually every member of the House of Vol was destroyed along with Erandis, but the other Elven houses that had aligned themselves with House Vol were spared the same fate and were instead cast out of Aerenal. These banished elves kept their faith and spread the religion to Khorvaire. Week 1 of this challenge begins immediately after my push/pull meet and, as is fairly typical when peaking for PL, I'm dying for more volume and conditioning. Once the meet is out of the way, I'll go back to 531, but with the following volume-happy tweaks: Including BBB again - For time's sake and to ensure I keep the weight at a higher 75-85%, I'll be sticking with the 5x5 version, and starting back at 75% this month with DL and squat BBB sets performed on the opposite day so as to work heavy DL and squat twice a week. Bench days just be benchy. Including deload weeks again - My work capacity at +80% suffered without these over the past few months so the four weeks working sets will look like 1) none (just BBB); 2) 3x5 85%; 3) 3x3 90% 4) 1xAMRAP 95% Circuit Conditioning as last priority - between the high volume/light weight bodyweight work and front squats, I like these and my hips like these and my erector spinea like these and my shoulders like these and my heart like these. I'm not dropping them, not for love or money, but I'm moving them to last place in the priority list. They've been supplanting heavier volume work and that's not been good for my <10 rep endurance. A good training session will have time for 2-3 cycles of high rep work, but as the finishing touch, not so much the main focus. I'm not a xfit whoreface like @Br0din. Outside of the gym, I'm going to spend August focusing on puppy training, smoking, meditating, and writing.