5’8” 26 years old | February to July 2019, 160Ibs - 170Ibs

Progress photos

Hey everyone, just wanted to check in and get everyone’s thoughts. I’ve been training 4 days a week for the past 3 months, but I’m unsure of my progress. Am I not pushing myself hard enough and what could use more improvement?

I consume about ~3500 cals everyday.

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Typical workout routine

Monday: Upper

Bench press, 4 sets

Bent over rows, 4 x 10

Incline push up drop set, 8 x 15

Assisted chins, 2 x 8

Landline shoulder press, 3 x 10

Lat pull-down, 3 x 10

Manual tricep, 2 sets

EZ bar curl, 2 x 10

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Tuesday: Lower

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Wednesday: Upper

Pushups, 1 x AMRAP 5 mins

Dumbbell press, 2 x 10-12

Incline press, 2 x 10-12

Incline bench row, 2 x 10-12

Lateral raises, 2 x 10-12

Front raises, 2 x 10-12

Superband pull aparts, 2 x 20

Zottman curls, 4 x 10-12

Overhead triceps 4 x 10-12

Chest flys 2 x 10-12

Dumbbell shrugs 2 x 10-12

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Thursday: Rest*

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Friday: Upper

Dumbbell press, 4 x 12-15

Seated wide grip rows, 4 x 12-15

Close grip bench press, 2 x 12-15

Lat pull down, 2 x 12-15

Chest flys, 2 x 12-15

Manual tricep, 2 sets

Skulls crushers, 2 sets

Saturday: Rest

Sunday: Rest

**I’m currently only doing one lower body day due to a low-back injury. Otherwise, that would go here.