I've been a member on this forvm for a long time, and I wasn't going to start a journey, however I decided to in order to track my progress and always have a way to look back at what I've done. I'm only 23, but I've been at this game for 8 years now so this will be the first time I actually right down what I do. Usually keep all my training stuff bundled in my brain.
My goals are fairly simple, I like staying lean, strong, and big. My long term goal is to be around 215 at 9% bodyfat keeping my strength weights high, and remain athletic due to martial arts. As of now my current stats are 185 lbs, 5'6", around 14% bodyfat. I am really proportional due to my weight and short height, however the one thing I want to bring up is my calves. My back is by far my strongest bodypart. My max lifts are a 350 bench, 500 deadlift, and a 405 squat. I stick to the heavy basic compound and power movements, also some olympic lifting every now and then. Free weights are key in my routine and I only use machines sparingly, I especially use the old school icarian machines, bad ass.
As far as diet goes, I keep things pretty clean, big fan of fish and eggs for all meals, and usually only eat oatmeal and pasta for my carbs. I like keeping a relatively moderate amount for carbs, fats, and proteins. I use to be a big fan of packing on slabs on weight during the winter to gain weight and cut it in the spring, however I have switched to doing lean bulks and just trying to add a few pounds here and there each year.
So I hit delts today and this was what my routine looked like:
Military Press 4 sets x 4-8 reps
Side Lateral Raise 3 sets x 10 reps
Rear delt raise on pec deck 3 sets x 12 reps
Machine Press superset with rear delt retraction 3 sets x 15 reps
E-Z Bar (inner grip) shrugs 4 sets x 15 reps
One Arm Dumbbell Shrug 4 sets x 15 reps
Physioball crunch 5 sets x failure
All in all a pretty simple workout today, only got 225 for 8 on shoulder military press, I wasn't too happy with it, but still working on it. I keep my workouts pretty simple and short. I rarely go above 15 sets for a muscle group and usually only do 9 sets for arms. Right now my biggest priority is increasing my arm size and calf size and some delt improvement. Otherwise I am pleased with how my legs, chest and back look and perform.