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Deadlifts Ripped up 5 reps on 210kg for a rep pr. Then pulled another two to finish me off. Monster mode :D

Try using the "my fitness pal" app. I just started using it this week, shots going well.

10 pounds in 12 weeks? Under PERFECT conditions the human body can build 0.25 - 0.5 pounds of muscle per week. That's naturally of course - so unless you're going on gear (are you?), don't ex,pect 10 lb lean mass to be added on. Train hard and get at it anyway buddy. Good luck

Finally managed 200lb OH press! Little bit of hip thrust to help but I got that shiit up twice!!!

Currently blasting at this body fat. Cut carbs by quite a bit and I'm 6lb lighter after 2 weeks. Hypertrophy training with longer sets - aim for sets of 20 on most things, you'll get sweaty and sore, but the fat drops off :-)

Strict buddy always strict ;-)

16-18% at a guess. Not much more than me at the moment. Good work.

listen to Vlad - he hasn't put out a single piece of bad advice that ive seen so far. Stop worrying and overthinking.

Nice work on OH press man! I was Sooo close to 200lb last week. Tried twice and missed lockout by only inches! :-(

for real you've had 9 date, no svx, a promise of NEVER getting head and an ultimatum from her already. I really do hope she is nothing but a plate to you, because at 30 years old - you should know better than to invest any more time of effort than is necessary to nail this bvtch and...

hit dumbbell curls and hammer curls at the start of your pull day(back and biceps for me) then carry on with rows and deadlifts and your usual training after. your biceps will be killing by the end of the workout but the direct work on them while your atp supplies are still fresh will...

So completely and utterly wrong.

This.

+1. edit - wont let me rep you.

Yeah buddy! I don't count slingshot as pr either. It's a good tool to get you used to how a new top end weight feels and it gets confidence up too. I'm still on 315 as a max even after all the shoulder and elbow injuries over the year. :-) Keep your **** strong bro, I'm going to try for...

Time under tension x load for hypertrophy, longer sets and you're training for the pump. Strength training go for sets of 3-5 reps, maximum effort and longer rests. But starting out, it won't matter what you do as long as you train hard and eat right you will get stronger.

New PR deadlift 225kg. Feel like a badass!!!!!

yeah in that order. danzy could be right though - too much simple carbs will cause you to feel a crash - eat complex carbs instead i.e. swap out white bread for wholemeal, no sugary snacks aim for healthy and wholegrain - the carbs take longer to release an you'll feel energised for...

Yup. Coffee, train, eat then start the day.

I can't say I notice it. I train when I get up and feel energized for the day.