Food diary and exercise

[aspirantpl]

Hi all,
First, I do not speak english so excuse me if i commit grammatical mistakes :D

My data (if anything then i'll put some photos):

Age: 19 years
Height: 67.77 inches
Weight: 165.35 lbs
Length of training: 1 year

I'm going to score here everything about my diet and my workout .. I hope someone can give me a hand.

thank you very much
Hello :D

[aspirantpl]

Breakfast:
wholemeal Rusk 3 + 150 ml soy milk
__________________________________________________ _____

Chest-triceps workout:

Chest
-Bench press 5x5 90 ''
-Bench dumbbell 3x8 90 ''
SSx3 60 ''
--dumbbell fly 10
--cable crosses 15
-Incline bench 3x10 + stripping -20lbs

Triceps
Ssx3 90 ''
--French press ez 8
--Narrow Bench 8
-Pusch down 3x8
-Kick back 3x10

+

20 ' treadmill
__________________________________________________ _________

Post wo:
100 gr. of rice + 10 gr. oil + 200 gr. chicken breast


Well :D

[aspirantpl]

Back-Biceps:

-Deadlift 4x3 120 ''
-Row b. 8 8 6 6 4 90 ''
-Mixed Grip Chin 3xmax 90 ''
Ssx3-60 ''
--Dumbbell Row 8
--Lat machine 8

-Curl b.ez 4 x 90 ''
-Alternate Hammer Curl 6 6 8 8 8 60 ''
SSx3-60 ''
--One Arm Dumbbell Preacher Curl 12
..Incline Dumbbell Curl 10

__________________________________________________ _________

Post wo:
100 gr. of rice + 10 gr. oil + 200 gr. chicken breast

[aspirantpl]

This afternoon:
30 ' mountain bike uphill

___________________________

Smoothie (banana + whey + soya milk)

:D

[aspirantpl]

Good morning.:D

Breakfast:

Soy milk
Bran
1 Banana

_____________

Pre wo 1 Apple

[aspirantpl]

Wo today:

Shoulders:

-Shoulder Press b. 8 8 5 5 4 90 ''
Ssx3 60 ''
--Front b. 10
--Lateral 12
-Shoulder Press d. 3 x 8 60''
-Lateral 3x10 60'' + stripping - 5lbs

__________________________________________________ ____________

Post wo :

rice + oil + tuna

[aspirantpl]

Pre Apple cardio

45 ' mountain bike uphill

After:

bran + oil + egg + 1 egg yolk

[aspirantpl]

Absolute rest today