The process of transformation

[Unkown1]

I thought I'd share my journey. I began weightlifting around 2 years ago but began to take it seriously about 10 months ago. My weak spot is legs I neglected them for a long time, my chest is also lagging behind.

Goal: this year ~ 90 kg at 16-18 % Bodyfat.

Stats:
Height: 6'1 and half/ 187 cm
Weight: 184 lbs/ 83,5 kg
Age: 27
BF: 18,2

Frame:
Wrist: 7.4 Inch
Ankle: 9.1 Inch

Program:
Frequency: 2 times
Intensity: 80% @ intermediate body parts and 60% @ novice body parts.
Volume: 18 sets @ intermediate body parts and 12-14 set @ novice body parts.
Paired set: Agonist-antagonist
Rest inteval: 30 sec - 1 min.

Diet: 3150 kcal 20/40/40 P/F/C

Exercise: Max weight
(Chest) Bench Press: 1x5 155 lbs/70 kg (novice)
(Shoulder) DB Press: 1x11 53 lbs /24 kg (novice)
(Triceps) Cable Triceps extension: 1x6 155 lbs/ 70 kg (?)
(Biceps) Barbell curl: 1x8 94 lbs/ 42,5 kg (intermediate)
(Lats) Chin Ups: 1x5 30 kg weighted (intermediate)
(Traps) Barbell shrugs: 253,5 lbs/ 1x10 115 kg (intermediate)
(Legs) Squat 1x7 155 lbs/ 70 kg (?)


Source: Menno Henselmans, Eric Helms, Casey Butt

[Unkown1]

2018-02-23 A
1A) Smith machine Bench Press: 1x6 40 kg, 1x4 77,5 kg 2x5 70 kg.
1B) Cable Rear Fly: 4x12 10 kg
2A) Baysian Fly: 3x8 15 kg
2B) Rear Row: 2x12 12 kg
3A) Biceps Barbell: 1x6, 1x5 43,5 kg.
3B) Triceps pushdown: 1x5 86 kg, 80 kg 1x5, 1x5 70 kg
4A) Biceps cable: 3x8 48 kg
4B) Triceps: 1x6 45 kg, 2x7 20 kg