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My life's been really messed up the last 2 weeks and I fell off the wagon so to speak. My diet went to complete crap, like 150g of protein a day and I stopped going to the gym. On the upside I've lost an inch from my gut and my stomach's almost completely flat. Anyway I'm trying to get back...

Back / Bicep Day BB curls 30.5 KG x 8 30.5 KG x 7 30.5 KG x 4 Lat pulldown 120 lbs x 9 120 lbs x 7 Deadlift 60 KG x 8 70 KG x 6 72.5 KG x 5 Wondering how you guys do deadlifts, do you do a single rep, regrip and repeat, or hold the bar the whole time? If its the latter do you...

Leg and Shoulder day My squat form has improved a fair bit but still not going all the way down. I think its more of a CNS thing than lack of phsycial muscle, I still have a bit of trouble balancing when I get down low and end up putting too much weight on my toes. Military press I'm...

I'm doing DB sets so I can work the stabilizer muscles as my other sets are done on the smith machine. I guess I should do them flat instead. The tricep extension exercise I'm doing is this one http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html , I thought it was another name for...

Chest / Triceps day I found out the smith bar weighs 25 lbs which I'll just round down to 10 KG. Also I'm moving military press to leg day as my triceps are too tired by the time I've done bench. Incline bench DB 15KG x12 17.5KG x 8 Incline bench Smith 50KG x 7 50KG x 5 Flat...

Back / Bicep Day! :woo: EZ Bar curls 28 KG x10 30.5 KG x 8 30.5 KG x 6 Turns out the bar was 2 KG lighter than I was told, 8KG not 10KG. I went and measured it on the gym scales to be sure. On the upside I have made definate progress since last bicep day, the same weight felt so much...

Thanks for your reply Seamag. Before I started this journal I trained upper body for around 3 months at my apartment gym. I could only use machines here but still doubled my very beggining lifts. Before this I have NEVER trained legs at all, which explains the massive discrepancy. I might...

I'll try the 8 rep sets for a few weeks and see what happens. I just want to get a solid routine set down so I can concentrate on getting results and not whether or not I'm doing everything properly. There's so much conflicting advice out there, I'll be glad when I've got it all sorted.

I'm going to start doing benches on the Smith Machine, as I don't have a spotter. This way I can go to complete failure on every set without having to worry. To work the stabilizers, I'll keep doing DB bench as a warm up. Smith Machine Incline 40KG +bar x 8 42.5KG +bar x 6 45 KG +bar x 4...

I had an experienced guy at the gym watch my form last week. He said I needed to strengthen my legs more, as I was basically just standing up with my back bent and then lifting the weight. I know it needs to be legs and upper body in partnership type thing, but my legs are so weak that my...

Back Bicep Day BB Curl EZ bar 25KG x 10 30KG x 8 32.5KG x 6 30 KG x 5 I did sumo style deadlifts for 2 sets to try and force my legs to start doing more of the work. Felt like I could easy lift at least 20KG more but I'm going to ease into it. Deadlifts 60 KG x 6 60 KG x 6 60 KG...

I totally messed up my back trying to up my deadlift, had to take a week or so off to let it heal. Started back tonight with my first leg workout and dam are my legs weak.. I tried going the slightest bit past parrallel with 40KG and I sort of collapsed in the rack. Really hope they grow fast...

Todays workout This is what I did today just before starting this online journal. Was my first time ever doing deadlifts so I was just trying to get the motion down today, keep my back straight etc. Deadlift 50 KG x7 50 KG x6 50 KG x6 DB Row 20 KG x8 (each side) 20 KG x8 20 KG x7...

Wow you reply fast Alex, I'll definately take a look at the exercises you suggested. The triceps pulldowns in particular felt like they werent doing much. Thanks for your advice.

Backdated workout I tried to do all excersises with perfect form, bar touching my chest on Bench etc. I noticed everyone else in the gym seemed to go nowhere near touching their chest. Am I better off doing this or upping the weight/reps? Chest / Shoulders / Triceps BB Bench 50 KG...

I've decided to keep a journal here to track my progress over the months and to give myself some motivation to not skip workouts. Ive been lifting using machines at my apartments gym for a little while but want to move up to freeweights and deadlifts, squats etc. Im currently a little...

No way a "5'11, 152 pound lanky build" person can bench 4x300 pounds, machine or not. Shouldnt waste peoples time starting such a bull**** thread.