Okay here goes:
This is my first Post here and I figure the best way to do it is by posting a journal and getting some great advice.What I have learnt here from just lurking the past month has helped!
My main goals: get my body fat down to 10-11%[its curently 15%] and increase the size of my arms and Lats.. so here is a detailed look at my daily routine:
-two cups of coffee, small shot of cream and natural honey
-Breakfast- Nature Valley peanut Butter Granola Bar and my 'EGGY BOMBA'[I'll explain how it got its name later]
Half cup egg whites, half cup so Nice Soy Milk[Vanilla] in blender with one Banana and a handful of blueberries[or nectarine, orange whatever I have on hand]
-3 flax seed oil caps
-Swiss Naturals vege green multivitamin
-Then I walk from my Apartment to our Skytrain[Similar to a Subway] this is my aerobic activity for the day I walk down one street that takes me about thirty minutes and with NO stopping-If I have to stop at a light I keep my feet moving.I do this at least four times a week.
BACK DAY-[uusally Monday]- Deadlifts 3 sets of between 6-8 with 90 pounds
chin ups- 3 sets between 4-6[sometimes less, sometimes more]
pull ups palms facing me for biceps - 3-4 sets of between 4-6
LEG DAY-Usually Wednesday-
4 sets of Squats on the machine[yes I know] 110 pounds
4 sets of leg curls 50 pounds
4 sets of calves[I always vary weight from heavy to light]
CHEST AND TRIS AND SHOULDER DAY-Friday sometimes Saturday
4 sets of Bench press with either 90 to 100 sometimes incline, sometimes flat....
4 sets of dips, 10 reps...
in addition occasionally a triceps machine or cables I vary it week to week
front barbell lifts or a shoulder machine again I vary it week to week usually 50 pounds...
and I also do palms facing bicep pull ups on this day as well....
LUNCH: I try to have a protein bar or MYOPLEX but sometimes I cheat and have pizza..[ready for the barrage] I am hypoglycemic and sometimes that can force me to go the Pizza route..
DINNER; almost always white rice[less than a cup] and almost alwasy chicken- once or twice a week red meat..
I do not eat dessert...
I am 39 years old, weigh 181 lbs. height I think I'm about 5'7" not sure though..
I rarely if ever drink alcohol anymore and would kill to get rid of my love handles..
LET THE CRITIQUES BEGIN!!!