My log - the search for mentors

[jmendd]

Alright I am going to try to keep this log updated as much as possible, Ive worked out seriusly for about 8 months and made a lot of progress(my standards) my current goal is to get around 8%bf then well see from there, I WANT MENTORS!!! so ya my main purpose of this log is I want feedback and tips and stuff so if you read this please reccomend anything

Stats:
Weight:136
Height:5'5
BF %: 11-12%


current Split:
back/traps/abs
chest
arms/abs
legs
shoulders/traps/abs

Macros : (1800cal)
150g protein
165g carbs
60g fat

Alright I think thats enough to start hopefully this will be a success and I will get much needed guidance

[jmendd]

I have my last 3 days recorded so I will post them now


8:50 - 7 eggs(1 yolk 6 whites), 1 small whole wheat bagel
12:20 - Extra lean turkey,1/2 cup brown rice,1/2 tbsp of olive oil
2:30 - Oats,1 scoop myofusion
5:30 - Oatmeal
6:50 - 1 scoop myofusion
7:40 - chicken.broccoli,sweet potatoe
8:30 - extra lean ground beef with peppor and tomato with tofu noodles


I play tennis and i played 3-5 today so no need for cardio

[jmendd]

8:20 - 7 eggs(1 yolk 6 whites), 1/2 a whole wheat bagel
11:30 - 6 inch sub from subway - whole wheat bread,grilled chicken,veggys(no sauce no cheese)
2:30 - extra lean turkey,sweet potato, a little bit of ground beef with green peppor and tomato
3:20 - oats
3:40 - 2 scoops white flood 1 scoop green mag
5:15- 1,12 scoops myofusion,1 scoop vitargo
7:20- steak,broccoli
9:30 - 1 scoop myofusion

Back/abs/traps:
Close grip lat pulldown:
120x12
160x10
180x4

Seated row:
100x12
120x8
100x12

Wide grip seated row:
100x10
100x10
120x7

Wide grip lat pulldown
100x10
100x8

Incline crunches(body weight)
20
25
20

Max rack shrugs:
135x15
185x12
205x6
135x15

Broomstick twists: (per side)
13
13
13

Machine crunches:
30x10
10x12

reverse crunches: (body weight)
10
8

[jmendd]

8:30 - 7 eggs(1 yolk 6 whites) 1 piece whole wheat bread,optimen
11:30 - assorted fruit,small chocolate milk
2:05 2 scoops white flood 1 scoop green mag
5:20 grilled chicken, small whole wheat bagel
6:50 whole wheat pasta,extra lean beef strips,tomato sauce
9:50 1 scoop myofusion

Chest:

Barbell bench press: (on all the 155 i did rest pause)
135x6
155x1
155x1
155x1
155x1
135x5

Dumbell flys : (really focused on contraction)
25x12
25x12
25x12

Decline bench press(max rack)
155x8
155x8
155x8

Also i did evening cardio for 25 min low intensity

[jmendd]

8:30 - 7 eggs(1 yolk 6 whites) 1,1/2 pieces whole wheat toast,optimen
9:50 - 2 scoops white flood 1 scoop green mag
11:10 375g fat free cottage cheese
2:30 - grilled chicken , pasta,tomato sauce
3 - handful of frozen strawberrys
5:50 - kashi cereal,low fat milk
7:40 whole wheat spagetti noodles,meat sauce,salad

Arms:
Barbell curl:
70x10
80x6
70x8
80x5

Preacher curl machine:
45x8
45x8

Rope pushdowns(really focused on contracting the triceps)
30x15
35x12
35x10
30x12

Close grip bench press:
95x8
115x6
95x7

25min cardio low intensity/abs

mts ab machine
10x12
10x12
10x12
10x12

reverse crunch
bw x 10
bw x 10
bw x 10