[KnockoffNeil]

instead of maybe having a glass iof milk before bed, always have a PINT of milk before bed. Then when it wakes you in middle of night for a slash, down another pint before going back to bed. Milk proteins at night (casein) is best for muscle maintanance and growth while your sleeping.

[Gallium]

(Original post by KnockoffNeil)
instead of maybe having a glass iof milk before bed, always have a PINT of milk before bed. Then when it wakes you in middle of night for a slash, down another pint before going back to bed. Milk proteins at night (casein) is best for muscle maintanance and growth while your sleeping.

I have big glasses lol there around 500ml just under a pint ^^

[KnockoffNeil]

that will do nicely, if that dosnt get you gaining though im s*** outta ideas. Hope it works/helps

[Gallium]

Squats
bar*5
30*5
40*5
50*5
80*5,4,3 (Second attempt at this weight, i reckon i'm go at it again )

Overhead press
20*5
30*4
37.5*5,3,3(meh i'll attempt this weight again wasn't so bad though

Barbell rows:
30*5
52.5*5,4,4 (Not too bad i attempted the fifth rep but they were of poor quality so i didn't count them in!)

Dumbell rows:

28kg 5*3 ( was just pissing about i actually don't know what method i prefer)

Chins -
BW*5,4,4

[Gallium]

Progress seems to have been slow for the past week, Squat and deadlift are going up nicely but i'm struggling with my Bench and OHP

weigh in: 64.7kg


Squats
bar*5
30*5
50*5
80*5,5,4 (Need to squat deeper i reckon )

Bench -
bar*5*5
30*5
55*5,4,4 ( Struggling on bench .)

Deadlift -
45*5
60*5
70*5
100*5 ( BOOM YEAH 2 PLATES ^^)

Overhead press
20*5
37.5 5,3,2 (finding this weight incredibly hard like my third attempt on it)


Chins -
BW*5

WG-
BW*4

Abs

[Motorbiker]

Nice deadlifting. I still remember the first time i hit 2 plate on deadlift for the first time. Twas epic.

[Gallium]

****ty workout today, slightly down to my mate turning up 45 mins late so i was dossing.

Squats
bar*5
30*5
40*5
50*5
80*5,5,3 (Last set was crap, for some reason when i squat i'm getting pain near the left of my pelvic area)

Overhead press
20*5
30*4
37.5*5,3,2 (I'm totally annoyed it's my 4th week on this weight i just can't get past it. the same things happening with my bench.)

Barbell rows:
30*5
52.5*5,5,4 (Some reps were of poor quality)
40*5 (just for a bit of volume to make up for poor reps)


Chins -
BW*8,5,4

All in all it was a bad day! But i'm really annoyed with bench and ohp I've been stalling for weeks! My mate told me to try negatives on the bench with a really high weight for some weird reason

[HilariousNinja]

Keep going with the pressing. I was stuck on the same weight for ages, just keep on pushing and you should be able to get 5,5,5. I haven't got 40kg yet though for 5,5,5 because I'm changing routine now.

[Gallium]

(Original post by HilariousNinja)
Keep going with the pressing. I was stuck on the same weight for ages, just keep on pushing and you should be able to get 5,5,5. I haven't got 40kg yet though for 5,5,5 because I'm changing routine now.

What routine are you changing to? I'm tempted to start a BB split but i probs stick too ss- for another month or two

[HilariousNinja]

(Original post by Gallium)
What routine are you changing to? I'm tempted to start a BB split but i probs stick too ss- for another month or two

WS4SB or Madcows. Leaning towards WS4SB atm, will make my mind up tommorow.

[Motorbiker]

Which part of your press is the weak part?

Maybe try doing some push presses or something?

[Gallium]

(Original post by MHorman)
Which part of your press is the weak part?

Maybe try doing some push presses or something?

Concentric part..... then again my form is fine i'm just stuck on the same weight been like 3-4 weeks

[Gallium]

Disappointed with my progress been struggling at the same bench for 3 weeks or so now. I'm change to a different program in 2 weeks probably a bodybuilding split

weigh in: 65kg


Squats
bar*5
30*5
50*5
85*5,5,4 (gonna deload when i start my new program wanna squat deeper.)

Bench -
bar*5*5
30*5
55 4,4,3 ( Hate my bench )

Deadlift -
45*5
60*5
70*5
105*4 ( I struggled alot! was due to grip issues i think.)




Chins -
BW 8, 8 , 6

WG-
BW 5,4,3

Abs

[Gallium]

Pretty good workout today^^ although my press is pissing me off same as my bench

Squats
bar*5
30*5
40*5
50*5
85*3*5 ( was meant to do 82.5 but i was at my mates garage gym and he only has 2.5+kg plates

Overhead press
20*5
30*4
35*3*5 (back bends quite a bit on last reps)

Barbell rows:
20*5
30*5
50*3*5



Chins -
BW*8,8,5

[Motorbiker]

(Original post by Gallium)
Squats
85*5

Overhead press
35*5 (back bends quite a bit on last reps)

Barbell rows:
50*5

Why are you only doing one workset at each lift?

Surely it should be 3 sets of 5 reps on everything other than deadlift on SS.

[Gallium]

(Original post by MHorman)
Why are you only doing one workset at each lift?

Surely it should be 3 sets of 5 reps on everything other than deadlift on SS.

ooops it's written wrong ^^

[Gallium]

Quite happy today After 3 weeks I've got past the sticking point!!!!


Squats
bar*5
30*5
50*5
87.5*5,5,6

Bench -
bar*5
30 5*2
55 5,5,4 ( Last set last rep was spotted reckon i could have got it on my own )

Deadlift -
45 2*5
60 2*5
70 1*5
105 1*5 ( Was slightly hard i reckon 110 will be another mountain.)




Chins -
BW 8, 8 , 5

[Gallium]

Not updated in a while so here goes.

Body weight: 65kg

Squats
bar*5
30*5
40*5
50*5
80*5,5,5 (i hit 90 but deloaded as i felt i weren't squatting deep)

Overhead press
20*5
30*4
37.5*5,3,3

Barbell rows:
30kg*5
60kg 3 sets 5 reps

Dumbell rows:

30kg 5*3

Deadlift:

115kg 1x5

Bench:

55kg 5,4,3

Chins -
BW*8,8,6

[ibysaiyan]

(Original post by Gallium)
Not updated in a while so here goes.

Body weight: 65kg

Squats
bar*5
30*5
40*5
50*5
80*5,5,5 (i hit 90 but deloaded as i felt i weren't squatting deep)

Overhead press
20*5
30*4
37.5*5,3,3

Barbell rows:
30kg*5
60kg 3 sets 5 reps

Dumbell rows:

30kg 5*3

Deadlift:

115kg 1x5

Bench:

55kg 5,4,3

Chins -
BW*8,8,6

Good one, especially the new RM for deadlift =]

[Gallium]

(Original post by ibysaiyan)
Good one, especially the new RM for deadlift =]

Was a 5 rep max

i had little sleep/ little food the night before and bamm! Probably down to this new supplement

My bench/ohp just won't budge! it's pissing me off lol