So, after a month or so of cutting, I started back yesterday. The first week I'm basically going to do what I did over the summer, just to get back into the groove and check to see how much (if any) strength I've lost. Then I'll add in a bit more volume as time goes on.
So below is what I did yesterday (6 Oct). If you look at the Westside III thread, you'll see that it looks very similar to what I posted there.
A) Bench Press: Bar x 5, 40kgs x 3, 60x3, 80x3, 90x1, 100x1, 110x1, 112.5x1
B) Flat DB Extensions: 25kg DBs, 5x5 (last set I only got 4 reps)
1st C) T-bar rows: 4x6 15 plates
2nd C) Lateral Raises: 4x6 35lb DBs (these are the triangular-type DBs, not regular ones)
D) Rev. grip pushdowns: 3x12; 13pl, 14 pl, 14 pl
All weights unless otherwise noted are going to be in kgs. Sorry. If you're used to thinking in pounds, you'll have to multiply by 2.2.
The A exercise was performed with short rest intervals at first (basically just enough time to change the weights), then medium (about one minute), then longer (2-3 minutes) for the higher weight sets. As noted on another thread, I try to keep the ME rest intervals more or less the same from workout to workout in order to better gauge progress.
B-D exercises are performed with one minute rest intervals. This will also be the case throughout unless otherwise noted.
Anyway, that's about it. I guess that I should mention that if people are interested in this log please let me know (by posting questions, comments, etc.). If it seems like no one's really looking at it, I won't take up the board space.
Also, my best bench before I started on that diet was 115kgs, so I haven't lost much in the way of strength. Yet another endorsement for Joel's CD/EDT program, which is the best thing going if you want to drop fat while keeping your muscle.