Hey I been working out in the gym since September 2015.

I did a body composition measurement after the workout.

Height: 168cm
Weight: 77.1 kg

Body fat: 23.x%
Visceral fat: 11.x
Subcutaneous fat (whole body): 16.3%
Skeletal muscle: 32.3%

I decided to keep a workout journal to track my fitness progress.

Kindly comment & advise me as I am still new to this fitness game.

So here it goes:

12th Nov 2015

Seated Arnold Press
3 sets x 12 reps @ 9kg per DB

Longpull Wide
1 set x 12 reps @ 32kg
1 set x 12 reps @ 36kg
1 set x 9 reps @ 36kg

Wide Pull Down
1 set x 12 reps @ 32kg
1 set x 8 reps @ 36kg
1 set x 10 reps @ 36kg

Chest Press
1 set x 10 reps @ 25.5kg per side
1 set x 12 reps @ 20.5kg per side
1 set x 10 reps @ 15.5kg per side

Seated Row
2 set x 10 reps @ 24.5kg per side
1 set x 10 reps @ 27kg per side

Chest Press from Machine
1 set x 12 reps @ 32kg
1 set x 8 reps @ 36kg
1 set x 5 reps @ 38kg

Rear Delt
1 set x 15 reps @ 27kg
1 set x 8 reps @ 29kg
1 set x 5 reps @ 29kg

Pec Fly
1 set x 15 reps @ 32kg
2 set x 8 reps @ 34kg

Rest time: 30 sec to 60 sec

Workout duration: 1 hour

Please advise me. and also what is the difference between body fat % and sub fat%?

Thanks

This post has been edited by BacktoBasics: Nov 13 2015, 08:08 AM

Height: 168cm
Weight: 77.8 kg

Body fat: 22%
Visceral fat: 11.5
Subcutaneous fat (whole body): 15%
Skeletal muscle: 33%

So here it goes:

14th Nov 2015

Seated Row
1 set x 15 reps @ 19.5kg per side
2 sets x 10 reps @ 24.5kg per side

Close grip Longpull
1 set x 12 reps @ 32kg
2 sets x 10 reps @ 36kg

Incline Db chest press
1 set x 15 reps @ 10kg per db
2 sets x 10 reps @ 10kg per db

Wide Pull Down
2 sets x 10 reps @ 32kg
1 set x 10 reps @ 36kg

Smith Bench Press
1 set x 15 reps @ 18kg
2 sets x 10 reps @ 20kg

Machine Chest Press
38kg 8 reps
36kg 6 reps
33kg 5 reps

Tricep pull down
1 set x 10 reps @ 9kg
2 sets x 10 reps @ 14kg

Cable Bicep curls
11kg per side 15 reps
14kg per side 12 reps
16kg per side 8 reps

Deadlifts
30kg 3sets 10reps each

Workout duration: 1 hour 15mins

This post has been edited by BacktoBasics: Nov 15 2015, 01:26 AM

u sure u female? your stats doesnt add up.