Standing 5ft 8, about 84kg (185lbs), with a fairly high BF of around 18-20%. Been training for around 3 years already with results...eh, not very satisfying, but making slow improvements.
I am almost done with my bulking phase as I intend to bulk till 85kg+ (about 190lbs), followed by a cutting phase for 3 months, to reduce my weight till 75kg (165lbs). Upon completing, I will bulk and hopefully put on 5 kg (10+ lbs) of muscle to hit a lean 80kg (175lbs).
My routine for my cutting phase will be base on a 12 weeks, 5 x 5 program (for 6 weeks) followed by an upper/lower/upper, repeat, heavy/moderate/light routine (the next 6 weeks) inspired by an article I read. I'll probably post my cutting routine tomorrow and for the remaining of my bulking phase routine which ends next week, this is what I have been doing for the past few months.
Monday: Chest, Biceps
Thursday: Shoulders, Triceps, Calves
Friday: Back, Abs
Did not get a decent Shoulders/Tris/Calves workout yesterday as my gym was closed thus train at home instead without much equipment (one freakin 10kg DB to be exact). However, today the gym is open again and I'm gonna have a good Back/Abs workout, furthermore it's a friday.
Today's workout will be roughly...
1) Wide Grip Pull Down: 3 x 8-10
2) Bent Over Barbell Row: 3 x 8-10
3) Hammer Curl Grip Pulldown: 3 x 10-12
4) Seated Cable Row: 3 x 6-8
5) Rear Delt Raise: 3 x 10-12
6) Dumbbell Shrug: 3 x 10-12
7) Smith Machine Behing the Neck Shrug: 2 x 10-12
8) Weighted Decline Crunches: 3 x 10-12
9) Hanging Leg Raises: 2 x MAX
As you can see the volume is quite high but base on my exprience I personally feel that higher volume works better for my Back.
My diet is not very good at the present time which might be a little tougher for me to adjust it. Right now I'm in the army thus it's kinda hard to eat clean. However, Adding some cardio with a more organized diet it should not be a problem to my leaning journey.
For supplements I am almost finishing my creatine. During my Cutting phase, I'll most likely use only protein powder (100% PureWhey), along with Lean System 7.
That's it for now, I might post again later for a workout and diet review, and maybe enter my Cutting phase program.