Guys,
below some images, training and nutrition log - would you pls assist me. Clearly I do not have the DNA of a bodybuilder, still I'd like to add some muscles to my frame and maybe get leaner. You have already provided great advise to me - for which I thank you all - still I feel disappointed by the results after 8 months training. Please help:
1/ From the images below what would you estimate my BF% to be - lost faith in BIA and calipers
2/ considering the training log and images what muscle groups to focus on training (all :-) ?)
3/ am i maybe overtraining - little progress in mirror ?
4/ should I do some bulking / cutting - some hints on how to do this?
5'11" - 163 lbs - 36 yo
Much appreciated!
TRAINING LOG
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All exercises to be carried out one-after-another without any rest, only when all three exercises are carried out you can rest for 60 secs. Rep range 7-9. Weights remain equal for entire workout. First and
Third exercises are compound and second is isolation.
GIANT SET - DAY 1
Triceps (3 sets - 1 min rest)
1. Skull Crush 80 x 8
2. Close Grip Bench 130 x 8
3. Dip bodyweight (=165) x 8
Shoulders (3 sets - 1 min rest)
1. Standing DB rear 30 x 8 (maybe I could replace this with military push - although then I'd loose one exercise for rear shoulders)
2. Lat raise 16 x 8 (this burns like hell!)
3. Seated DB raise 45 x 8
Chest (3 sets - 1 min rest)
1. DB Bench Press 65 x 8
2. DB inclined fLY 30 x 8
3. DB Decline 55 x 8
GIANT SET - DAY 2
Hamstrings (3 sets - 2 min rest)
1. Deadlift 290 x 8
2. Good morning 110 x 8
3. Machine assisted Ham-Glute (about 20 lbs of support) x 8
Traps (3 sets - 1 min rest)
1. Standing Shrugs w/ BB 230 x 8
2. Standing DB Row 50 x 8
3. DB Shrugs 90 x 8 (I need to get heavier DBs)
ABS (3 sets - 1 min rest)
1. V-hip raise 35 x
2. Double Crunch 35 x
3. V-up 20 x
--- If I can walk the day after in the morning 50-60 minutes cross-country running ---
GIANT SET - DAY 3
Arms (3 sets - 1 min rest)
1. DB reverse curl 22 x 8
2. BB wrist curl 105 x 8
Biceps (3 sets - 1 min rest)
1. BB Curl 95 x 8
2. DB Incline curl 35 x 8
3. BB Preacher curl 95 x 8
Back (3 sets - 1 min rest)
1. Pullup bodyweight + 22lbs (190) x 8
2. Incline lat/trap raise 25 x 8
3. Single arm DB row 95 x 8
GIANT SET - DAY 4
Quads (3 sets - 2 min rest)
1. Squat 200 x 8
2. DB Lunge 45 x 8
3. Single leg Leg Press 120 x 8
Calves (3 sets - 1 min rest)
1. Standing in squat rack 450 x 8
2. Single-leg standing calf raise 90 x 8
3. squat rack (goofy stance) 450 x 8
Abs (3 sets - 1 min rest)
1. V-raise
2. Crunch (but I might go for a crunch with a 90 db pressed against chest)
3. side crunch
--- If I can walk the day after in the morning 20-30 minutes HIIT ---
Warmup: 5 minutes of rope skipping and heavy-bag.
Workout duration: 50 minutes (without warmup)
NUTRITION LOG
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6 Meals a day about 2200 cals - 200 grams protein
Breakfast
Weetabix (3 wavers)
whey protein (1 scoop)
skimmed milk (300g)
Snack
1 egg + 5 egg whites - fried
mixed salad (50g)
*training usually here*
Post-workout shake
Protein powder (1 scoop)
Waxy Maize (1 scoop)
Creating (1 tbsp)
Lunch
chicken breast
rice (50g)
mixed salad (50g)
Snack
EAS protein 30g bar
Banana
Dinner
chicken breast
rice (50g)
mixed salad (50g)
Pre-bed
Cottage cheese (50g) or
Casein-protein (1 scoop)
in the 
