Pauls training and nutrtion log (constructive criticism plz)

[killer_octave]

All right this is my new diet starting tomorrow. I know its a little unorganized i copied pasted from nutrition calculating software.

4 Apples, raw, with skin large (3-1/4" dia) 463.8
Oats 1 cup 606.8
Nuts, almonds, dry roasted, without salt added 1oz (22 whole kernels) 169.2
2 Sweet potato, cooked, baked in skin, without salt large 324.0
Kale, raw 1cup, chopped 33.5
Broccoli, raw 1/2 cup, chopped or diced 15.0
Rice, brown, long-grain, cooked 1cup 216.4
Split pea soup, 1 cup 179.6
Bananas, raw 2medium (7" to 7-7/8" long) 210.0
Seeds, chia seeds, dried 30 g 147.0
gemma pea protein 2servings 0.0
Avocados, raw, Florida 1 fruit without skin and seeds 364.8
hemp oil 1 table spoon
Oats 1cup 606.8
vit d drops 5000 iu
vit b12 sup

Totals:
Calories 3337
protein 160g
carbs 585g
Fats 97g

Wad ya think?

[killer_octave]

Chest

Flat bench dumbbell press

1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs

Decline barbell bench press

1x12 95lbs, 1x10 95 lbs, 1x8 105lbs

Incline barbell bench press

1x12 95lbs, 1x10 105lbs, 1x7 115 lbs

cable peck deck


1x12 60lbs, 1x10 90lbs, 1x7 105lbs

Biceps

Barbell bicep curls

1x12 40lbs, 1x10 50 lbs, 1x8 60lbs 1x6 70lbs

Alternating Hammer curls

1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs

Concentration curls

1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs

[killer_octave]

wide grip pullups 1x12 assisted 55 lbs, 1x10 25lbs, 1x8 25lbs

50 lbsT-bar rows 1x12 bar, 1x1025lbs, 1x8 35lbs 1x8 45lbs

Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 145lbs

Cable rows 1x12 90lbs, 1x10 110lbs, 1x8 115lbs

Leg raises 1x15 3 sets

crunches 1x20 10lbs 3 sets

[killer_octave]

Dumbbell Latereral Raises 1x12 15lbs, 1x10 17.5lbs, 1x8 22.5lbs each arm

Behind neck Seated Military Press smith machine 1x12 50 lbs, 1x10 50lbs, 1x8 70lbs

Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 70 lbs

Front cable or dumbbell raises 1x12 15lbs, 1x10 22.5lbs, 1x8 25 lbs each arm



Triceps

Rope triceps pulldowns 1x12 85 lbs, 1x10 95 lbs, 1x8 110lbs

Skull crushers (french press) 1x12 30lbs, 1x10 40lbs, 1x8 50lbs plus (ez curl bar)

Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm

Dips 1x12, 1x10, 1x8 body weight

[killer_octave]

legs

Leg extensions 1x12 70 lbs, 1x10 90lbs, 1x8 125lbs

Squats 1x12 bar, 1x10 105lbs, 1x8 155lbs, 1x8 165lbs 1x8175



Hack squat 1x12 70lbs, 1x10 90lbs , 1x8 100lbs

Lying Hamstring curl 1x12 60lbs, 1x10 90lbs, 1x8 125lbs

standing calf raises 1x12 175lbs, 1x10 205lbs, 1x8 235lb

[killer_octave]

Chest

Flat bench dumbbell press

1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs

Decline barbell bench press

1x12 95lbs, 1x10 95 lbs, 1x8 105lbs

Incline barbell bench press

1x12 95lbs, 1x10 105lbs, 1x7 115 lbs

cable peck deck


1x12 60lbs, 1x10 90lbs, 1x7 105lbs

Biceps

Barbell bicep curls

1x12 40lbs, 1x10 50 lbs, 1x8 60lbs 1x6 70lbs

Alternating Hammer curls

1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs

Concentration curls

1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs

[killer_octave]

wide grip pullups 1x12 assisted 55 lbs, 1x10 25lbs, 1x8 25lbs

50 lbsT-bar rows 1x12 bar, 1x1025lbs, 1x8 35lbs 1x8 45lbs

Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 145lbs

Cable rows 1x12 90lbs, 1x10 110lbs, 1x8 115lbs

lateral row machine 1x12 90lbs 1x10 110lbs 1x7 140lbs

Leg raises 1x15 3 sets

crunches 1x20 10lbs 3 sets

[killer_octave]

Dumbbell Latereral Raises 1x12 15lbs, 1x10 17.5lbs, 1x8 22.5lbs each arm

Behind neck Seated Military Press smith machine 1x12 50 lbs, 1x10 50lbs, 1x8 70lbs

Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 70 lbs

Front cable or dumbbell raises 1x12 15lbs, 1x10 22.5lbs, 1x8 25 lbs each arm



Triceps

Rope triceps pulldowns 1x12 85 lbs, 1x10 95 lbs, 1x8 110lbs

Skull crushers (french press) 1x12 30lbs, 1x10 40lbs, 1x8 50lbs plus (ez curl bar)

Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm

Dips 1x12, 1x10, 1x8 body weight

[killer_octave]

Flat bench dumbbell press

1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs

Decline barbell bench press

1x12 95lbs, 1x10 95 lbs, 1x8 105lbs

Incline barbell bench press

1x12 95lbs, 1x10 105lbs, 1x7 115 lbs

cable peck deck


1x12 60lbs, 1x10 90lbs, 1x7 105lbs

Biceps

Barbell bicep curls

1x12 40lbs, 1x10 50 lbs, 1x8 60lbs 1x6 70lbs

Alternating Hammer curls

1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs

Concentration curls

1x12 17,5lbs each, 1x10 20 lbs, 1x8 22.5lbs

[killer_octave]

Flat bench dumbbell press

1x12 45lbs each, 1x10 50 lbs, 1x7 60lbs

Decline barbell bench press

1x12 95lbs, 1x10 95 lbs, 1x8 105lbs

Incline barbell bench press

1x12 95lbs, 1x10 105lbs, 1x7 125 lbs

cable peck deck


1x12 60lbs, 1x10 90lbs, 1x7 105lbs

Biceps

Barbell bicep curls

1x12 50lbs, 1x10 60 lbs, 1x6 70lbs

Alternating Hammer curls

1x12 25lbs each, 1x10 25 lbs , 1x8 30lbs

Concentration curls

1x12 20lbss each, 1x10 25 lbs, 1x8 30lbs


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[killer_octave]

1x8 55lbs each, 1x8 55 lbs, 1x6 60 lbs

Decline barbell bench press

1x8 95lbs, 1x8 115 lbs, 1x8 125lbs

Incline barbell bench press

1x8 95lbs, 1x8 115lbs, 1x6 125 lbs

cable peck deck


1x8 75lbs, 1x8 95lbs, 1x7 105lbs

Biceps

Barbell bicep curls

1x8 60lbs, 1x8 70 lbs, 1x7 70lbs

Alternating Hammer curls

1x10 25lbs each, 1x8 25 lbs , 1x8 30lbs

Concentration curls

1x8 20lbs each, 1x8 22.5 lbs, 1x8 25lbs

Cable curl

1x7 110lbs 1x6 110lbs 1x5 110lbs