had my body fat percentage calculated using a set scales at the gym and came up with 30% not sure how accurate it is but its a better then nothing.
from the advice of a few guys around the gym ive decided to drop with low rep heavy weight routine and go for higher reps less weight.
roughly my weekly weights routine
monday - chest day
bb bench - 5 x 15
bb incline - 3x 15
flat fly's - 3x15
dips - 3x 15
tuesday - back
deadlifts - 5x15
wide grip pull ups - 3x15
bb bentover row - 3x15
lat pulldown - 3x15
seated row- 3x15
wednesday - legs
squats - 6x15
leg press - 3x15
leg curls - 3x15
leg extenstions - 3x15
straight leg deadlifts - 3x15
standing calf raises - 6x15
thursday - shoulders
sm seated overhead press - 5x15
arnold press - 3x15
lat raises - 3x15
upright row - 3x15
bent over lat raises- 3x15
friday - arms
bb bicep curls - 3x15
tricep pull downs - 3x15
reverse bicep curls - 3x15
incline skull crushers - 3x15
db bicep curls - 3x15
db tricep extenstions - 3x15