Ok. New year, new log. I haven't trained regularly for a while now and the last time I did was for a kickboxing competition. I didn't win. Since then my girl and I have had a baby and now I'm getting back to lifting seriously.

Current stats.
Weight: 110kg (242lbs)
BF: 18-20%
Max bench: 115kg (1 rep)
Max squat: 120kg (3 reps)
Max deadlift: 140kg (1 rep)

Goal.
Weight: 100kg (220lbs)
BF:-10%
Bench: back to 135kg (297lbs)
Squat: 200kg (440lbs) previously 184kg was my max.
Deadlift: 250kg (550lbs) I've gotten close to this natty in the past.

Routine:
Push, pull, legs.
Push:
Wide grip dips (Vince Gironda style) 5x5 @ bodyweight to start with then increasing weight as I improve.
Flat bench 3x5
Incline bench 3x5
Overhead press 5x5
Total: 16 sets

Pull:
Pull ups 5x5 @ bodyweight to start then add weight as I improve.
Bent over barbell row 5x5
Deadlift 5x5
Drag curls 3x8 - I know these rant technically a pulling movement but my biceps are one of my weakest areas so I'm including them in pull day and as you use the rear delta a little during it it makes sense, to me at least.
Total: 21 sets

Legs:
Front squat 3x5
Back squat 5x5
Barbell lunges 5x5

Diet:
I'm shooting for 30/30/40 carbs/fats/protein. Once I've gotten my strength up and added some decent muscle I'll cut and adjust my diet accordingly.