Oh I forgot to give a brief introduction of myself
21 Year old Male
6 feet tall
usually weigh somewhere between 173-183, though been fairly constant at around 177 these days.
BF% probably 10% or less (haven't actually gotten it done but I have most of the six pack)
Goals: I lift primarily for aesthetic purpouses, I was a fat kid (5 feet tall 150 lbs) and even though I'm actually quite well built by most standards I still have a poor body image because I was the fat kid. Secondary to looking good is overall health and athletic performance (I play a lot of sports recreationally).
As far as quantifiable goals: I'd like to have ~7% body fat, dunk a basketball more often than I miss (my current vert is ~34 inches) and get my big 3 lifts to respectable numbers (current bench max ~250 (want 275), current DL max ~315 x 2 (form starts degrading, I'd like to DL 400), and current squat max is probably ~330 (I'd like 375 or so).
My workouts used to be 2 hour marathon sessions 6 days a week, but I've spent the last several months educating myself on exercise and nutrition and changed my workouts so that I'm done in 75 minutes or less (hopefully less). For the last month I've been doing a 2 day split rehashed into a 4 day split by making light and heavy days. Usually goes Light chest/back/shoulder, light leg/bi/tri, heavy chest/back/shoulder, rest day (run ~4-6 miles), heavy leg/bi/tri, light chest/back/shoulders, rest (and so on). I've been seeing really good results as far as body fat reduction and have essentially reached my goal in that category and am looking to do a little more bulking so this coming week I'm going to shock my body a little bit by doing a full body workout (1 x 20 on all major muscle groups, rest <30 secs between sets) every other day. After the week is up I'm moving to a 3 day split (chest/back, shoulders/bi/tri, legs/oly lifts) that is moved to a 6 day split by utilizing light/heavy training.