3 month Training log

[wood1]

Stats:
Age 23
Height 5ft 9"
Weight 169lbs
Bf% 16% (roughly)

Current training poundages for 4sets of 8-12reps
Bi curl 38.5lbs
Shoulder press 49.5lbs
Bench (db) 55lbs
Squat 110lbs
Dead 132lbs
Unweighted pullups 8reps
Pressup 60reps

Goal.
Lose roughly 6% bf.
Strength increase on all lifts especially squats, deads, bench.
Any exra muscle size will be happy with.

Cardio.
6mile cycle to and from work 6days a week.
4-5 weight training per week

Will log each day and pictures will be taken and posted later today.

Any comments anyone would like to give jus throw them at me...
Enjoy

 

[JDid23]

welcome to EF bro!

what's your routine? Are you sure you're 16% BF at 5'9, 169?

you gotta focus on your squat/deadlift and bringing those up first imo. also, how's your diet?

 

[wood1]

Hey jdid, to b honest im inthe situation of "do what i can with the minimal time i have" as i work 13hour days with a 30minute lunch break and try not to workout after work so i can spend time with my daughter n missus.
Anyway my diet is clean, oats, bannana, protein shakes, mackerel, tuna, chicken, veg.

My routine is
monday-chest n biceps
Tuesday-abs n legs
Wednesday-off
Thursday-shoulders n forearms
Ffiday-triceps n back

Will b gettin bf% accurate this week,

 

[wood1]

For full diet and workout info check out my other 2 topics, they go into detail on them

 

[wood1]

Anyways,
Weight is 169lbs this morning
Getting my bike back.from shop today so 30minutes if hiit later.
Also chest and biceps are planned for lunch break today, will update after workout

 

[wood1]

Well today went all pete tong, got an emergency call to take the fiance to the hospital therefor mised my workout for chest and biceps, but get to start off tomorro with a 5am bike ride to work.....at least the missus is ok

 

[wood1]

Back.on track now
Heres my workouts for the day

Cycled to work 6miles
Followed by 160 (4x40)

Military press
1x 15reps @ 17.5kg dumbells
4x 10reps @ 22.5kg dumbells

Bicep curl
1x 15reps 20kg barbell
4x 10reps 35kg barbell

Upright row
4x 10reps 32.5kg

Hammer curl
4x10reps @ 17.5kg dumbells

Overhead tricep extension
1x15reps @ 17.5kg dumbell
1x15reps @ 27.5kg dumbell
3x10reps @ 35kg dumbell

-------------

Will have 3nd cardio session at 5:30pm to get home