Maybe late to the party on this but if no one has suggested it yet, take a look at Practical programming. Your numbers and physical stats, (I'm a wee bit taller and fatter) are similar to mine, I've had great luck with the Texas method written up by Rip in the aforementioned book. My log tracks a slightly modified approach.
You can google it for the basics, madcow's page also has a good write up about some 5x5p programs.
http://www.geocities.com/elitemadcow...Linear_5x5.htm