Critique Me / Any Tips?

[anonymous]

Me:

- 19yo
- been training since around 16/17.
- accurate training age of around 1-2yr.
- 165 lbs
- around 20% bf
- Chest: 41"
- Waist: 30"
--- Stats:
--- Flat BB Bench: 155 x 8
--- BB Row: 155 x 6
--- Deadlift: 300 x 6-7
--- BB RDL: 220 x 8


Training:

- 5x p/w.
- PPL/UL
- Log book and seeing general good progress.
- Train at home with limited equipment so training legs can be quite a challenge when looking to progress. (Really only have lunge variations, leg extensions and sissy squats)
- Sessions generally around ~2hr long
- around 2m to 4m rest periods, 6+ on failure lunges + deadlifts
- Generally most exercises around 3 sets with 2 sets being 1-2 RIR, and the final being 0-1 RIR.
- Some Muscle Rounds, RPs/AMRAPSs/Supersets thrown in throughout too.

Sleep:

- 1hr pre sleep Blue light block glasses
- minimum 6hr to 8hr
- 9+ hr plus on days not working.
- Quality generally pretty good, some days v tired though. 7/10 avg.

Diet:

- 3k cals (slight surplus atm)
- Greens need to eat more of, usually 1 serving a day
- Fruit again need to eat more of, usually 1-2 serving a day
- water: just as thirsty with conscious thoughts on amount
- no set meal plans/timings, every day 'different' but generally v similar.

--TD--
- Protein = 225g all in, yields around 200g highly bioavailible
- Carbs = 375g. Largely situated peri
- Fats = 65-70g.


--NTD--
- Protein = 225g
- Carbs = 200-250g
- Fats = Dependant on carb intake ^. Increased nonetheless.

Supps:

- BCM95 Curcumin: 400mg
- Omega 3: 1.5g EPA/DHA
- Vitamin D: 5,000 iU
- K2: 1 tab life extension
- Magnesium Bisglycinate: 400mg
- Zinc methionine: 35mg
- Greens powder (Vital greens)
- Creatine: 5g.
- Activated B Complex: 1 tab.

The attached pic is a photo of my 2 month progress. Right is current which hopefully can tell lol.


Can't think of much else to include, just wondering if anyone has any tips/things to change etc. Mainly looking for help towards my programming.

**I can write out session layouts if needed**

Thanks everyone, greatly appreciated to anyone who replies even if its a 'all fine' etc. Please if something is wrong speak up. Always learninnn :-)

[cornman99]

Sounds like you have it all figured out


Noticed you didn't show your legs though.