This Is SPARTA!!!!!

MisterCadbury

Alright, been training for last year and half seriously enough.
Made some good gains.
Hoping to up things for the summer.
In the last 8 months have done this programme twice
[URL=]"http://www.muscleandstrength.com/workouts/daves-vif-mass-building-program.html"[/URL]
Separated by 2 months of 3 x 8 routines, doing two muscle groups over 3 days at gym.

Currently back on the 3 x 8 workouts, hitting the gym 3 times a week, doing BJJ another 2 days a week. Finishing each gym session with a 10 min treadmill run.

Goals:

1. to reach 90kg by end of summer and keep BF% the same or lower it
2. up my maximum deadlift ,squat and bench by 20% by end of September
3. up my general fitness levels
4. Get rid of small pouch on lower abdomen thats affecting abdominal development

I feel all the goals are reasonably achievable , bit worried about bench though, never liked it and always struggle to make gains in it.

Diet:
Currently trying to improve diet but after moving home again so thats making it harder.
Taking two protein shakes a day (56g per shake) and ten grams creatine (only been taking it for last 3 weeks)

MisterCadbury

Okay so got stats taken properly today:
Age:23
Weight:82.5kg
Height:178cm
BF%: 9.4%

Did Chest and Biceps today:
Dumbell Incline Bench: (8 x 35kg DB's) x 2, (6x 37.5kg DB's)
Dumbell Pullover: (37.5kg x 8) x 2, (37.5x 6)
Dumbell Bench: (32kg x 7)x6)x4)
Dumbell Fly Incline bench: (20kg x8) x3
Cable Crossover: (40kg each hand x 8), (45kg x8), (50kg x8)

EZ bar curl : (30kg x 8) x 3sets
21's with EZ bar : (20kg) 3 sets
One Arm Dumbell Preacher Curl: (20kg Dumbell x8) x3

Sit ups: 3x8
Press Ups: 2 x 20

10 mins cardio

Feel Free to critique or whatever