faz-
flat bench - 125kg for 5 reps
incline - 115kg for 3 reps
dumbell curls - 22.5kg per arm for 8 reps
squats -125kg for 8 reps
shoulder press (think thats the name) - 35kg per side for 4 reps
front raises -17.5kg for 8 reps
side raises - 17.5kg for 8 reps

Thats a fair amount of weight ur pushing. Good stuff.

I'm trying to get my food intake right - which is the hardest for me really. I eat healthy, but so easy to grab some junk and munch it down. ATM Im looking to get more leaner and toned. Hence I've cut dwn on carbs alot, increased protein and much more fruits and salads. Everyones body works differently and reacts differently to various workouts and food.

The shoulder press can be called a military press

Theres so many different techniques and styles of working out, if you find something that you think is real good-share it with us. For me, at the moment, Im loving the single arm raise. Grab a dumbell (10kg-not to heavey) and bring arm up in front so its align with your shoulder-once you have done both arms do the same but lifting it sideways. Burns like hell when you do it in one go and give you a real good definition on the shoulders. Also love the barbell pull ups for traps/shoulders.

Measure your BMI if you havent already - tells you how much fat you got-lol.

Whats your dietry intake like?

yea, i do front and side raises on shouldrs day stats updated

how many sets per exercise Faz? I'm currently working on endurance, so lightweight, but 8 sets of 15 reps on everything.

4 sets on each, 2 sets of 10 then 2 sets of 8, the last 2 sets of 8 go as heavy as you can, 1st 2 sets to warm the muscle then last 2 to rip it apart

that's a fair weight faz form is the most important thing you should be looking at increasing either weight or a rep each time you go this prevents you hitting a sticking point and getting in a rut keep it up mate

going for max lift tnite, 1 rep as heavy as i can, wish me luck lol ill be happy with 125kg flat bench

good luck faz start ya warm up reps slightly higher then youll not shock your muscle with the sudden weight increase less chance of failiure when you attempt it. i start with nothing then do a 4 rep 3rep 2 rep then 1 rep as a warm up my 1 rep is 2 plates a side then the next 3 sets are my working sets 6-8 reps going 2 1/4 plates 2 1/2 plates 2 3/4 plates

are they 20kg or 25kg plates?

just got my pb, flat bench 3reps at 125kg, if i hadnt wasted my time doing 3reps at 115kg i would have got more so next week ill go for 3 reps at 135kg

I can lift a mug of coffee in one hand and a biscuit in the other but I am in training to lift a sandwich

well done m8 our's are 20kg plates in the winter i go for around three plates when im spotted but usally around 2 3/4 on smith machine when im on me own bot well done faz

Oh god you guys are talking serious weights now...

I can bench 90kg (6reps) and thats alot for me.lol.

Good good, keep it up..Good motivator for me

I've recently started doing weights for my back muscles, not sure what its called but its almost like a rowing action except you just simply pull the handle (stacked with weights) towards you. Very effective, especially for posture.

try dead lift for ya back m8 but start light if u've never done em b4, seems abit of intrest in this section, what ya think bout a diet training and supps section to it

Yh, Have done dead lift before - thats a killer!!!

Haven't done them in a long time because, I once pulled/injured something and ever since have been scared of it. I do like a reverse sit up for the back. Theres a bench type thing you sit on and lean down and back up-you can do this holding weight once you get used to it - its like a much easier version to the dead lift.

Yeh, a dietry - supplement section would be good. I remember someone from the old coupe website used to know quite a fair bit about nutrition, come to think of it, Im not sure if that was you Faz.

rob v6 knows his stuff, il set few things up wen i get home and we can go from there

did shoulder press again tday and managed 35kg for 8 reps instead of my usuall 4, must admit i feel alot stronger since i came off the gear

what gear?

what re you asking? what is gear or what kind of gear?

what kinda gear?

topics on weight lifting..Im sure your not talking about roids-lol.

lol test m8

did 5 week of test cyp then 5 week of test prop at 400mg per week, 2 jabs per week, tbh i wont be doing them again, not what i xpected when a good creatine will do the same job to a degree

Haha- got ya mate.

By the, I tried this protein bar from Holland & barrett the other day, something like £4=29grams of protein. Its delicious!!!! and boy it gives your mouth a good workout, you gota proper chomp this thing.

I went gym today-only had an hour before it closes but got to do bi's tri's and a lil on the back. Gota say, I love my triceps excercise.

Any recomendations on supplements?

I usually take protein just to make sure its always there in my body.

Have tried creatine before and did notice a change in the weights I was able to lift-not dramatic but did have a positive affect, but recently I tried these tablet form and it made me feel lazy??? Shocking because, I can be tired throughout the day but once Im in the gym, my mentality changes n I wana train but after these pills....never agin for me. Propably coz they were Holland & Barretes brand-I duno..But powder form was ok with me.

right then, ill set sections up under this forum for the diffrent things but for now ill help ere until i get em sorted, i dont like protein bars they tatse like sh it lol

as for the creatine, leave the tabs were they are, they made me feel really ill and made me angry....very angry, stick with the powder and try to use a body building powder not the h&b stuff, im gettin one tmoz called creaclean (i think) meant to be very good ill let ya know as i start to take it.

as for protein intake and supps, try to get protein in ya body every 3 hours ish and if ur natural try to eat 30g ago, if on gear make it 50g a time

ive tried a few diffrent supps but the best one is the one im on now, its called phd phama whey, look for it on ebay, its £32 for a 2.2kg tub make sure its phd whey and not phd gain, its best to have this about 20mins before you train and mix it with water, i also have one 1st thing in the morn and mix that with milk

hope this helps.....ill get everything up and running asap

Sweet man-wicked stuff!

Mmm.love the protein bars.lol.

was thinking if anyone wants to add their lifting stats then pm me and ill add them to the 1st post

this means all stats will be in the same place