OK so i am going to start a workout journal
for the past year and a half I have been going to the gym and following no set routine and just doing bench press mainly and made pretty good gains i would say, i have had many leg injuries (growth related quad and thigh injury for 8 months), broken ankle, knee injuries etc etc so i couldnt do bench press.
I also struggle with diet, with exams and everything i have struggled and haven't made as many weight gains as i would have liked although in the summer I will be able to be a lot more dedicated and able to make more gains IMO

My current stats are:
weight: 155lbs
Body fat: around 12%
bench press 1RM: 220lbs (100kg)
deadlift 1RM: 198lbs (90kg)
squat 1RM: 198lbs (90kg)

The workout i am planning on following goes like this:

MONDAY
Barbell bench press:
2x8 176lbs (80kg)
2x5 187lbs (85kg)
1x3 198lbs (90kg)
down set of 1x10 132lbs not locking arms out

CG decline bench press:
3x10 132lbs ( i keep these light they feel really good i bring them down to the top of my ab

db shoulder press
3x5 44lbs
1x5 48lbs

tricep skull crushers:
4x5 44lbs

tricep cable pulldown:
3x10 55lbs (keep these light again they just feel good)

barbell e-z curl:
3x5 88lbs
1x3 93.5lbs

Leg press:
3x10 330lbs

WEDNESDAY

deadlift:
3x5 176lbs
1x3 186lbs

dumbell squat:
2x20 30lbs

CG chin-ups
3x10

Upright row
3x10 70lbs

e-z barbell curl
3x15 66lbs

dumbell incline press:
3x10 53lbs

Bicycle crunches
5x20

Leg raises
3x15

FRIDAY:

squat
1x12 110lbs
3x5 154lbs
2x3 176lbs

stiff legged deadlift
2x20 110lbs

DB calf raises
3x15 44lbs

Bent over barbell row
3x5 132lbs

decline bench press
3x5 176lbs

military press
3x3 88lbs

tricep kickbacks
3x5 35lbs

russian twists
5x20 22lbs medicine ball

decline crunches
5x20

20 minutes low intesity rowing at the end of this workout to burn some blubber

SATURDAY

DB bench press:
3x6 66lbs

Leg press
3x10 330lbs

Lateral raises:
3x10 18lbs DB

Military grip pullups
3x10

e-z preacher curl
3x10 66lbs

dips
3x15

20 minutes medium intesity cycling
20 minutes swimming followed by sauna and jacuzzi

my aims are for 1/9/2008:
weight: 165lbs (maybe 170lbs??)
body fat: 10%
bench press: 250lbs
squat: 242lbs
deadlift:263lbs (ambitious??)

so post your thoughts guys on where i could improve and just your thoughts on my workout in general

Well, it's certainly alot of volume.

I don't understand why you're doing (on bench and deadlift) your 5RM and your 3RM in the same day, do one or the other, and you should never be locking your arms out on the bench.

If you're going to do 20reps on squat, do a 5RM set beforehand, and leg press is slightly pointless unless you're going into the higher rep range, I always feel.

I'd really consider going on the WestSide rountine, or any other documented ones.

you should lock out on squat, bench, deadlift, overhead press, pushups, etc. Your arms and legs are strongest in this position.

Hhmmm. I always stop before lockout of joints. Puts a hell of alot of pressure on small joints like knees, elbows and is how I contracted tendonitis.

I know there is a technique on Ironaddicts i read recently about not locking out to keep oxygen from flowing into your muscles to help stimulate more wearing down of the fibers for better growth in a particular area or something like that.... I wish i remembered it, I'll try to find the article.

hmmm
will take out the 3RM set on the deadlifts
i took most of the workout from ironaddicts.com which i think is a reputable resource, i did change quite a bit of the workout though, but im going to stick with the 2 sets on bench press, these really hammer your chest area and they work for me
will have to do the monday workout on a tuesday as i have a big exam in the morning so i will post that then

so mondays workout was on tuesdayy
it went pretty well actually

it went like this:

barbell bench press:
15 at 110 warm up
2x8 176lbs first set felt very hard
2x5 187lbs went very well
1x3 198lbs last rep didnt go up easily at all

CG decline bench press:
2x15 110lbs (these felt really good)

DB shoulder press
2x5 44lbs
1x3 48lbs failed on fourth rep

tricep skull crushers:
3x5 44lbs (last rep on last set was a struggle)

tricep cable pulldowns:
3x10 55lbs

BB bicep curls:
1x5 88lbs felt fairly light
2x5 92lbs last reps of each set were hardddd
1x3 99lbs were painful

that was about it was very tired so decided to call it a day