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Sitting down Military Press Smyth Machine: 50 kg x 8, x 7, 55kg x 3 1/2 Lateral Raises: 10kg x 12 x 8

Flat Bench: 70 kg x 5, x 3, x 1

DEADLIFT: 100kg x 3, x 4, x 4 BICEP CURL: 12.5kg x 12, x 12 , 12 right arm 12.5kg x 8, x 12, x 7 left arm

Sitting down Military Press (Smyth Machine): 50kg x 6, x 5, x 5 Standing Military Press, Behind neck : 32.5kg x 8, x 8 Lateral Raises: 7.5kg x 16 x 12

Lat Pulldowns: 50kg x 12, 60kg x 8, x 7 Dumbell Rows: 22.5kg x 12, 27.5kg x 8

cheers chap, yes I must divulge into some early morning cardio..I can't wait to get stuck in..naat p.s. weight is just over 11 stone but im only 5 '7" and my belly is not very nice..I'd like to stay at 11 stone only to lose the belyard and harden up on the upper body for california (Im going...

Flat Bench: 67.5 kg x 4 x 5 x 5 Incline 50kg x 11, x 11 x 8

Im back, and in the worst shape of my life..Unfortunately I havent been training much at all and have lost alot of strength, though I'm going to California on 24th August so I need to get rid of this Belyard I have developed and put a bit of muscle back on..will be tough but I have nothing else...

good job, you must be a beast by now

any pics stallion? curious to see how far u have come asthetically since them last photos you posted up

doing weights can only help the fat loss if along with a good diet and cardio. end of

thats alot of calories, you will gain on that..have you been keeping up with the iron even though you haven't been keeping up to date here!???

looking forward to seeing the video of your lifts, also that meal 8 you had was packed with nutrients! who needs veggies when you have guiness

any pictures yet stallion?

yeah you are right quik, it turned out my legs were sore for about 3 days afterwards, so maybe I should have just left it. Thanks effort! Friday Squats: 65kg x 5 x 3 Benchpress: 62.5kg x 5(x2) 65kg x 5 Skullcrushers: 20kg x 10 , x10, x 11 Deadlifts: 100kg x 2 All in all...

After 2 weeks of drinking and getting back to the uni life im back here again.. although I did a few weights over them 2 weeks just to keep up with things. Monday: Squats 60kg x 5 (x 3) First time doing squats in 5 months, though I would start of easy to work my way up! Benchpress...

if you want to build muscle I assume your doing weights? then take 250 g protein, if not you don't need anywhere near that amount

Im on the eggs :D Standing Military Press: 45kg x 9, 45kg x 6, 47.5kg x 0, 47.5kg x 3 Skull Crushers: 30kg x 12 x 3 This workout was really really really intense! I improved in both exercises, and am especially happy with the military press...IINCREASESD $ reps from last week which i think is...

Pun intended? :crackup:

If you want to gain muscle you need to get about 200g of protein dailly, this means that you can get this through normal food like meat or chicken or else you can use protein shakes to help meet your protein intake goals! Protein doesn't give you bad skin, however, at your age building muscle...