Beginner's First Log =/

[Snitz]

Hey folks, this is my first "published" weight training log. I've been lifting inconsistently over the summer, but now that I have a solid schedule, income and place to live, I feel the coming fall/winter months are going to be great for gains.

Stats:

18 year old male
Beginner in most respects
5'9", 150lbs, maybe 25% BF or so
Asthma, slow metabolism
Lifting for 3 months

Goals:

200lb flat bench press(Setting high goals here! I want to be able to join the "200lb Club")
Lowered BF percentage
V-Tapered appearance

Now, here's where all you sadistic fucks will get to jab at me. Here are two pics taken a couple hours ago of me...Let's call these the "Before" pics:

So yeah, I'm in pretty lame shape, but you should have seen me before the summer--I was even worse! So now that I know I can make gains if I try, the next few weeks I'm going to BLITZ LIKE CRAZY. I mean, in a controlled way

Routine:

Day 1 - Shoulders & Neck
Day 2 - Legs
Day 3 - Chest & Triceps
Day 4 - 40 min treadmill
Day 5 - Back, Biceps & Forearms
Day 6 - 40 min treadmill
Day 7 - Rest

Calorie intake is roughly 3500 a day, atleast 150g of protein daily, and 200 or so carbs. I have a hard time keeping detailed calorie/carb/fat/protein intake records.

I'm on day 3 tomorrow. I'll start updating with specific exercises and weight #'s as I progress. Hopefully this'll be a good start!

Snitz

 

[ZGzaZ]

You're under 25% body fat, but you need to gain a lot of muscle... I would do a few things. 1) Get off your 2 body part split, and look into Starrs 5x5 program 2) Cut out the cardio for now, you can do it later once you pick up some good muscle with some added fat.

 

[cmarcell]

Some advice:

I'm going to recommend the rippetoe 3x5 for a starter. Trust me, it's going to help you about 100x better than what you are doing now. First of I noticed a few things:
1. Where's the legs? You don't want to be one of those guys with a big upper body standing on twigs. Work those legs, they will help you on the rest of your lifts as well.
2. You're wasting time working forearms in isolation. Unless you're lifting big weights, you dont need to isolate these muscles, and really, should never have to isolate these muscles.
3. And your neck? Again, pointless.

Like I said, go to the training vault on the top of the forum and look at the Rippetoe 3x5. Learn how to properly squat, deadlift, row. Follow that program exactly as written. Eventually move to the 5x5.

Your caloric intake seems good for your weight, I might suggest an even amount of protein to carbs, maybe 40%, 40% with 20% fat for all calories. Lastly, stick to treadmill once if you want to do cardio for now. Work on your lifts first. I know you want to get rid of body fat, but you don't want to overtain. Good luck.