I posted on here not too long ago maybe a month with no answers so i fig maybe i should reword my dilemma.
for the past month i have been lifting m/w/f
mon chest/back
bench press 10/8/6/6/4-6
incline db press 8/6/6/6/4-6
pull ups 5x5
rows 10/8/6/6/4-6
low rows 8/6/6/6/4-6
wed biceps/triceps
dumb bell curl 10/8/6/6/4-6
straight bar curls 8/6/6/6/4-6
close grip bench press 10/8/6/6/4-6
skullcrushers 8/6/6/6/4-6
fri shoulders/legs
standing military press 10/8/6/6/4-6
shrugs 8/6/6/6/4-6
seated side lat raises 8/6/6/6/4-6
squats 10/8/6/6/4-6
calf raises 8/6/6/6/4-6
leg ext. 8/6/6/6/4-6
leg curls 8/6/6/6/4-6
ill usually wake up at 6 and eat a bowl of oatmeal. take a protein shake (1 serving) at 9 with an orange or something. eat a sandwhich (wheatbread) or some sort of lean meat at 12 with some rice/potato/or whole grain pasta. somethin sort of low fat snack at 2. then ill lift if its a lift day and follow it with a protein shake (2 servings). or eat dinner at 5 which will be another sort of lean meat and complex carb. then maybe a lil tuna before bed. i usually get 8-9 hrs of sleep.
since ive start being 5'5 156 lbs. im now down to 145. ive seen small gains in strength. not much in biceps (always had a problem there). my bodyfat was 19%
i really wanna lose the bodyfat for this summer but maintain if not increase my strength. can anyone help me!!????
for the past month i have been lifting m/w/f
mon chest/back
bench press 10/8/6/6/4-6
incline db press 8/6/6/6/4-6
pull ups 5x5
rows 10/8/6/6/4-6
low rows 8/6/6/6/4-6
wed biceps/triceps
dumb bell curl 10/8/6/6/4-6
straight bar curls 8/6/6/6/4-6
close grip bench press 10/8/6/6/4-6
skullcrushers 8/6/6/6/4-6
fri shoulders/legs
standing military press 10/8/6/6/4-6
shrugs 8/6/6/6/4-6
seated side lat raises 8/6/6/6/4-6
squats 10/8/6/6/4-6
calf raises 8/6/6/6/4-6
leg ext. 8/6/6/6/4-6
leg curls 8/6/6/6/4-6
ill usually wake up at 6 and eat a bowl of oatmeal. take a protein shake (1 serving) at 9 with an orange or something. eat a sandwhich (wheatbread) or some sort of lean meat at 12 with some rice/potato/or whole grain pasta. somethin sort of low fat snack at 2. then ill lift if its a lift day and follow it with a protein shake (2 servings). or eat dinner at 5 which will be another sort of lean meat and complex carb. then maybe a lil tuna before bed. i usually get 8-9 hrs of sleep.
since ive start being 5'5 156 lbs. im now down to 145. ive seen small gains in strength. not much in biceps (always had a problem there). my bodyfat was 19%
i really wanna lose the bodyfat for this summer but maintain if not increase my strength. can anyone help me!!????
Bleh.