Let's Get Things Going

[Doug21]

I want to take working out to another level. Same with my diet. Its time to make a workout log.

Start: (August): 5'11" 150 pounds
Now: 6'0" 172 ~12% body fat

Two exercises which I will update on are BP and squat as I feel those are the only one's people on this site care about. I've had terrible backpain for the past two months due to one time of deadlifting which I probably used incorrect form, so I don't do that anymore. May see docs soon.

Benchpress: 145 for reps
Squat: 135 for reps

Monday: Chest/tris

5 minute cardio run
benchpress 3x5
dips 3x8-12
chest flies 3x8
skullcrusher or tri pushdown 1x8, 1x9, 1x10
donkey calf raise 3x20
decline sit ups 3x20
bridge x2 30 seconds

Wednesday: Bicep/back

5 minute warm up run / curl very light

Chinups 3x8
Barbell row 3x8
ez bar curls 3x8
lat pull down 3x8
preacher curl 2x6
decline sit ups 3x20

Friday: Shoulders/legs

5 minute warm up run
squat 3x5
donkey calf raise 3x20
seated dumbell arnold press 3x8
military press 3x8
Front/lateral raise 3x8
Seated leg curl 3x8
decline sit ups 3x20

My diet mostly consists of 6-8 meals, usually consisting of cereal, eggs, chicken sandwich, cold cuts sandwich, then some snacks like english muffin, bagel, banana, yogurt, etc, then a large dinner whatever it happens to be that night

[Doug21]

Critique my workout / diet/workout log. I will rep and critique yours as well.

If you want more info, just ask. I will have a pic up soon, finally got a digital camera just need triple A batteries.

Goal: 6'0"-6'2" 185-195ish ~10% bf may be more if im still feeling too lean. This by around April-May. After that, I start endurance cardio/HIIT for soccer.

[Doug21]

bump. next workout monday. hoping for 145 x6 for benchpress. how should i warm up for this?