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^^^^^^^ yes there are! add in some isolation arm work once a week! thats what im doing and it works fine!

Squats 5x 65 kg, 5 X 70 kg, 5 x 70kg Bench 5 x 65 kg , 5 x 67.5kg, 5 x 67.5kg deadlift 4 x 100kg dips 2 sets of 10 reps plus superset of tricep pushdowns Not happy with todays workout...i didnt get a good carb meal before the workout so that could have been a factor, o well cant...

Ive had a bad week this week, ive only been able to hit the gym twice instead of the 3 times and my diet has been pretty poor. O well, gona just try improve that from tomorrow onwards...gym workouts have been fine tho: Todays gym session: Military Press 5X 37.5kg, 5x37.5kg, 1 x40kg Pendlay...

Today: After warm ups: Squats 5x 65kg, 5 x 70kg. 5x 72.5kg Benchpress 5 x 65kg, 5 x 65 kg , 5 x 67.5 kg (PR) Deadlift 5 x 100kg (PR) Dips 3sets 10 reps All in all very happy, I set 2 personal records and hopefully they will be beat soon! I am looking to reach 70 kg in the...

jk big guy! yeah, thats a different story but being big and ripped wouldnt hurt!

^^^

we will see mm, Give me a year and I will be bigger than you! :D

To be honest im not sure how many calories i am eating, i just follow my protein along with 6 meals a day! I am taking at least 260g protein everyday and weigh 167lbs! Its hard however to keep track on the rest....any advice on how to count carbs, im not sure how many carbs you are supposed...

Rampage would "woop yo ass"! Big into mma? ^^^ whitebelt in sherdog?

^^^^ They were probably desperate! :D

clearly i have gained a little fat, it comes with the territory! However I have also gained (along with a little belly fat which I aim to slot off)more muscle than ever and an inch to my arms, therefore quite successful so far in my opinion! However I am starting to include cardio from this week...

^^^^ not sure if there is sarcasm in that post or not

btw is more like 17 lbs in 9 or 10 weeks

^^^^^^^^^^^ thats very frustrating to hear since you don't know me! have you ever heard of anothony ellis and his program, it claims to give you like 30 lbs in 12 weeks of muscle, and some ppl have done it whether you believe it or not. I am just following this rippetoe program and eating as...

its not fat, its muscle! well most of it! i think anyway! lol

i don't worry about fat gain too much due to my natural frame! It will pile of if and when I want! My goal is to reach 180lbs in the next 2 months!

Machine work is not ideal if you want optimal growth, if you have access to free weights use them

yeah well maybe not 7..when i said on my first post I weighed 160 i wasnt sure exactly, it could have been 162 for all i know! But definately made decent gains so far! Imo I think diet is the key, as in the past 8 weeks since I have been lifting ( i was using another program before that and wen...

Im sure you probably know this but if you arent gaining enough just eat more! If you cant be bothered eating 6 big meals a day take a few meal replacements! I take about 7 scoops of whey a day at least and have been seeing very good gains along with other meals!

pull ups are hard but im getting better at them! As for the reason for supersetting bicep curls after its just to get a little more out of my biceps for growth as they seem to be recovering quite well so far and its therefore within my limits