I've read the rules, I know i'm only 160lbs but what i'd like is some guidance on my weak areas and whatnot so I have some direction in future workouts.
I've been a sprinter for 4-5 years and stopped this August, now playing a bit of rugby and starting to let my body go so i've decided I want to be a lean 170lbs with no precise timeframe to it.
Height 5ft9 (177cm)
Weight 161lbs (73kg)
1RM Bench 242lbs (110kg)
1RM Deadlift 343lbs (156kg)
1RM Squat 334lbs (152kg)
Lifting for 8 years, focussed lifting 4 years
No idea what poses are right so i've done a mix, just realised I haven't got front double bi don't know how essential that is. Legs to follow