Ive been doing the lifts i listed above, squat, bench, deadlift 5x5 starting light and going up as long as i can get the 5. pull downs and upright rows 5x6-8, curls and calf raise are more like 3x10-15. My diet isnt the greatest. Im not writing anything down. I just try to eat at least 4 meals. My plan was to do the bill star beginner stregnth plan that I read in here but got to the gym and ended up doing this somehow. Guess i need a journal huh. Oh, Im in the thriving metropolis of South bend, IN.