New goals ... new log. The workout routine doesn't really change much (well, it does right in the beginning due to wrist issues, but will follow the older pattern once I recover). The main change will be the diet, since the goal is to diet down to about 10% BF and get in better shape.
I intend to run this log for the next 17 weeks. Tonight, I weighed in at 188.2 lbs @ 16% BF (approx). This means, the goal is to lose about 12-15 lbs to get to the 10% mark, provided I lose only minimal muscle mass in the process. At a rate of less than a lb a week, this should be realistic enough.
I cut down seriously only once before (summer 2009), when I went from 195 lbs @ 20%BF to 178 lbs @ 13%BF over 12 weeks, while adding 5-10 lbs on most compound lifts. Diet was a simple deficit - few hundred calories below maintenance plus some HIIT thrown in over and above the full body workouts (done following a H/L/M style). I will follow the same approach this time as well, but diet less aggressively, since I think I have less fat to lose.
Height -- 5' 9.5"
Weight -- 188.2 lbs
Chest -- 41.5"
Arms -- 15.25"
Waist -- 34"
Estimated BF -- 16%
Staring pics (although the lighting could/should have been better) ...