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you have made good progress so far. My advice on the bench is just keep upping the weight. Try the 60 kg next week and even if you are doing 1 rep of it, it is fine. Have a spotter, you dont need to have and exact 5 reps every time. I for example have move up 20 kg in the past 2 months on my...

FLat Bench: 85 kg x 5,x 4 95, 95 x 1 (needed help lol) Decline Bench: 70 kg x 10, x 9 Dips x 20 bodyweight

no.

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Heres my diet for today, I have no idea about calories or anything like that, all I know is how to count protein and not to take carbs after a certain time. Meal 1: chicken sandwich, brown bread with glass of milk (apprx 35 grams protein) 2: Protein shake _(50 grams protein) 3 Shake with...

Further studies have actually shown that this is bull****. if that were the case then you would have to eat like 9 meals a day to get your allocated protein allowance..

they should probably be mmore spread out tho, if you are taking 300g of protein for example that would best be split equally between 6 meals

Thank you Lukester :), I intend to keep going strong until I see some serious improvements: Deadlifts: 130kg x 1, 130 kg x 1, 135kg (failed), 135 (failed again), 132.5kg x 1 Progress has slowed a little but at least I got up 2.5kg from last week, I need to get that 135 next week, it will...

I suppose everyones ideal weight is different due to their physical makeup. However, at 5, 7" I would like to be 170 with a six pack :)

Later that evening.... Skullcrushers with dumbells: 12.5 kg per dumbell x 12 x 12 x 12 x 12 Also I have just done a 15 minute run on the treadmill (2.5km) after I have came home from work. I am intending to do this 4 nites in the week to burn off any unnecessary carbs that could be stored...

Drum & Bass, how dare you post a picture of my body without my consent. I agree tho, my arms have shot up and inch in the last few weeks just by incorporating a little more direct arm work into the scence, that is not to say however that it is not imperative to concentrate on the compunds

Shoulders: Overhead dumbell press: right arm 22.5kg x 8 x 6 x 6 left arm 22.5kg x 7 x 5 x 6 These absolutely killed me. Lateral Raises 7.5kg x 12 x 12 Front Raises 7.5 x 8 x 10 I do these together, where I do 12 lat raises immediately followed by front raises: brutal. I have never felt such...

Lat Pulldowns: 70 kg x 9 1/2, 75 kg Pullups: bodyweight x 9 x 5 x 5 Incline Bicep Curl: 15kg x 10 x 10 I just bought a pullup bar in argos and had it fitted in my home gym, so apart from last week where I did pullups on the doorframe this is the first time I have done proper pullups...

Flat Bench: 80kg x 7, 90 kg x 3, 95 x 1 Dips: bodyweight x 18 x 14 Deep stretching for 30 seconds In all fairness I needed a fair bit of help from my spotter the last rep for the 90kg and the whole rep for 95 kg, however the harder the push myself the quicker I will get stronger: at...

Deadlifts: 125 kg x 3, 130 x 1, 130 x 1

Shoulders: Dumbell Presses: 22.5 kg x 5,x 5x 5 (right arm and left arm both the same) Superset of lateral raises and front deltal raises 7.5 kg x 20 7.5 x 18

Good workout today: lat pulldowns: 70kg x 8 x 8 x 8 55kg x 17 Pullups: bodyweight x 5 x 5 Incline sitting down dumbell curls: 15kg x 8 x 8 The leadup to christmas is on, bring it on baby: I will be in shape by christmas, I will be!!

Bench Press: 80kg x 5,x 5 90kg x 2 (needed assistance from spotter) Dips: Bodyweight x 16 x 14 short workout. I went on a mad bender last week and drank heavily 3 nights and had 3 bad hangovers so my diet sucked ass. I have't really lost my strength becasue of it, maybe just a little but I...

Im getting lazy at posting but the forum doesnt have much happening anyway.... Deadlifts: 125kg x 2, x 2, x 2 Very hard! very ****ing hard

Progress seems to be pretty good, I am consistently getting stonger but not getting much bigger yet. I suppose that will happen porportionately if I keep getting stonger and keep taking lots of protein.. I just need to stop drinking so much at the weekends