Road to the abs city (Feel free to critique!)

[bohs]

Hey all,

First time user, have been going gym for quite a while but recently took a 3 year "break" (Girlfriend)... Recently free - i now have been getting back into dieting and going to the gym.

This is what i am currently doing, i got this from my brother who is on the same kind of program and is experiencing some significant results (abs confirmed).

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***Diet***

Morning:
Oats with cinnamon powder and half a tablespoon of honey
2 fried eggs

Rest of day:
700g chicken
1 box of spinach
Roughly 200g of green beans
800g sweet potato

This is divided into 5 meals and i eat about every 2 hours

Just recently started keeping an eye on my water and have been getting in 1 gallon a day thus far

I have a cheat day on Sunday which consisted of eating whatever, recently i've tightened this down to having one cheat meal and trying to avoid sodium alltogether.


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*** Gym ***

Currently i go gym 4 days a week, during these days i will split up muscle groups like so:

I also have 2 x 40 g bags of gummy bears before a workout and a 20g bag of gummy bears after

1. Shoulders
- Shoulder press with dumbbells
- Arnold grip (Where you twist inward at the bottom)
- Should press on machine
- Face pulls
- Rear delt raises

2. Legs
- Squats, I do about 8sets varying weight and holding at the bottom at the last 2 sets for a few seconds
- Calf extension thing on the leg press machine

3. Chest
- Dips
- Incline dumbbell
- Incline Flys
- Chest press machine
- Cables

4. Back
Lat pull downs
Close grip pull things
Cables
Another exercise that i don't know the name of

5. Abs (Try to do twice a week)
Been doing the hodgetwins routine they are


I've been doing 5 sets of each exercise and aiming for 8-10 reps... Just recently have switched to 3 sets and doing a 15/12/10 breakdown with weights increasing

I currently don't do any arms (biceps/triceps) and i don't do any cardio.


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***Before/After***

Please excuse the underwear action (Sorry, it didn't let me embed into the post due to my thread count, have to copy paste in your URL)

i65.tinypic.com/2r7scna.jpg

i68.tinypic.com/2ibetnb.jpg


I can't exactly say how much weight i started at but i'm at 92kg now and down about 6-8kg since that photo was taken (September 24)

My goals are to lose this relationship fat and get some definition in my abs

Any recommendations are greatly appreciated on how i can accelerate my progress.