I've been bulking the last year. I weigh the most I have ever weighed in my life, 200lb. I'm looking to drop bodyfat and weight.
During this log I will use different workout programs for achieving my goal of having less than 10% body fat in a year. I have previousely been doing the the Tri Phase training a few times. I'm a little beat up now. My rotator cuff hurts in my left arm. I'm switching to the Lee Hayward 12 week workout program. My diet will consist of 2220-2500 calories per day. The LiftStyle Cut Dies I do cheat so I will have to reduce that also. I know this isn't thesupplementforum, but I will let you know what I'm using.

Current Supplements:
DCP, NOS Percusor, Diesel Test, Ready 4 War, Xtend, Fish Oil, CLA,Multi, Sesamin Oil and Xtend

Current Workout

Weeks 1, 2, and 3 do the following workout routine.

Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps