Critique me: 160lbs about 2.5 years of going to the gym

[noldi12345]

I'm mid 20s
I usually go to the gym 3x a week doing these exercises

3x10 Deadlift 55lb on each side
3x8-10 bench press 145 lb
3x10 squat 145lb
3x10 dumbell bench press 55lb weights
lat pull down 3x10 130lb/140lb
seated row 3x10 110lb
military shoudler press 3x10 90lb
cable fly 3x10 145lb
cable press 3x10 170lb
3x10 leg curl machine
3x12 pullup
3x10 inner pullup
& a youtube ab workout 10 minute

Meals:
eggs for breakfast
pasta/sandwich/rice/chicken/fish/seat/burger etc for lunch
banana before gym
protein shake after gym
similar to lunch type of dinner

Stress levels so-so, sleep ok but I wake up groggy in the morning usually

Attached image is what I look like. Could I be doing better? Should I be stronger at this point after nearly going to the gym for 3 years.

[HagansFitness]

not too bad, you should be stronger in about all of your lifts. try to hit chest and back more

[noldi12345]

not too bad, you should be stronger in about all of your lifts. try to hit chest and back more

Thanks

[ezra76]

My advice would be to do compounds first and push for more weight, less reps. 5-6 rep range.

[noldi12345]

My advice would be to do compounds first and push for more weight, less reps. 5-6 rep range.

I was doing some Bench Press, Squats the other night, roughly 3 sets of each. I can do 60 lb dumb bell presses, but when it comes to bench press, I seem quite weak.

[tbonestake]

How are your lifts so low after two years?

[CommitmentRulz]

Honestly, I'd expect a mid-20 year old healthy male, who had been working out for going on 3 years to have significantly higher lifts -- assuming he was lifting hard and consistently.

How do you decide when to up the weights? How long did it take you to go from 135 to 145 on the squat and bench press?

What is your height and weight?

[gbullock32]

I assume you have not followed a proven routine, which would explain the lifts being as low as they are.

[Blazenwave]

Dude you look like you've never stepped foot in a gym before and your lifts are what I would expect a hard working 16 year old to achieve by the time he turned 17.

[robayl1416]

Is there a reason why you’re doing a full body workout? Is your main goal strength or hypertrophy? I find that full body workouts are great for beginners, and for people looking to burn more fat(even though diet is most important for fat loss). I found after my first year or two I was taxing my body too much doing full body and started doing volume type training for muscle growth by doing a Push-pull-legs split 3 days on, 1 day off. So if starting on Monday I would do Mon-push, Tues – pull, Wed-legs, Thurs-rest, Fri-push, etc. I think 3x10 is ok but I would switch it up and do 6-8reps on compound movements and 10-15 on isolation movements and add an extra set so you could do 4x6-8 instead. Push exercises could be incline press, flat press, dips, cable tricep extensions, cable crossovers high to low(lower chest), cable crossovers low to high(upper chest), lateral raises, military press. Pull I would do barbell rows, tbar rows, seated cable row, straight arm pulldown, db rows or hammer strength row, pull ups, lat pulldowns(underhand, vbar, wide), BB/DB curl. Legs -squats/front squats, leg press, lunges, step ups, stiff legged deadlift, calf raises, leg curl/extension. Imo I think deadlifts should be low reps to focus on strength and form rather than doing high reps so 3x1-5 instead of 3x10. Also, experiment with intensity techniques like drop sets, triple drop sets, pyramid training, pre-exhaust, supersets, slow negatives, cheat reps, etc. Although not as functional as free weights, hammer strength equipment is great for targeting specific parts of your muscles. Also, if you want a stronger bench, work your back/rear delts/triceps more.