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Ok so I have really been slacking here with this log. Although I'm still skinny I'm gonna start cutting tomorrow (yes I know, blasphemy), because I just wanna get rid of this fat I've been carrying...

You're more like 13% body fat
Unless your primary goal is facial aesthetics I suggest you bulk for the foreseeable future.

Sunday, 10th March

Barbell Rows
60kg x 6
60kg x 6

Gonna try a thumbless grip next time to take stress of the forearms.

Lat Pulldowns
65g x 6

Saturday, 9th March

Flat Barbell Press
60kg x 5
60kg x 5

Not really comfortable doing these without a spotter. Will either get one or switch exercise.

Incline Dumbbell Press
20s x 8

After doing full body workouts for the past 10 weeks I've decided to switch to a push/pull/legs routine for several reasons:
- The thought of heading to the gym for a 2.5 hour workout is painful.
-...

Flat Dumbbell Press
22.5s x 8
22.5s x 8

Flat Dumbbell Flies
10s x 15
10s x 15

Lat Pulldowns
60kg x 6

Woops didn't see that it was his first week. Why are you worried then? Just keep doing what your doing.

16-18%

If you gained 3lbs in a week your not on a 300 cal surplus. Drop your calories by 1000 and you should be at a 500 cal surplus.

Weight: 159.8lbs (72.6kg)

Lost a bit of weight since I got injured. I'm not too bothered about it. Gonna start hitting upper body again then in a week or so should be able to get back into lower...

Ok I have been seriously slacking since I got injured (no counting macros, no exercise, etc.) Gotta stop with this inconsistency and not use the injury as an excuse. Diet starts back again tomorrow.

Ok bit of a setback, I sprained my ankle today which should leave me out for about 2 weeks. Could have been much worse. I'm still going to do as much as I possibly can in terms of lifting, cardio,...

Going to start taking things a little more serious/be a little stricter with regards to training and nutrition.
Going to be aiming for ~12 hours of workouts/week including football training +...

Seated Calf Raises: 3-4x10-12
Standing Calf Raises: 5x5
Try this 2-3x/week, progressively overload, bulk + get enough protein.

Incline Bench
50kg x 5
50kg x 5

Squats
87.5kg x 5
87.5kg x 5

Leg Extensions
42.5kg x 15

Progress pics! I know they are not the same lighting, pose, distance from the mirror, etc. but they're still good to compare.

Taken the day before I started lifting/bulking (Dec 30, 2012) 154.4lbs...

Squats
87.5kg x 4
87.5kg x 4

Leg Extensions
40kg x 20
40kg x 15

Standing Calf Raises
90kg x 5

Incline Dumbbell Curls
Dumbbell Preacher Curls
Close Grip Bench Press
Overhead Dumbbell Extensions
Rope Pushdowns
Hammer Curls
Machine Crunches
Hanging Leg Raises
Leg Extensions
Push Ups

Hey thanks for posting! I was actually thinking of changing to barbell bench so I'll try it next workout, see how it goes!

Squats
85kg x 5
85kg x 5

Leg Curls
55kg x 8
55kg x 8
55kg x 8
55kg x 8