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  1. Member Journals
    Alright then here we go, I'm finally committing to diet, training and living the life. As of 24/11/21 I am 80kg/176.6lbs at 5ft 11' around 13-15% bf and my long term goal is to be 91kg/200lbs around 10% bf. I am currently 15 but turn 16 this year so a significant amount of that weight will come...
  2. Getting Started
    Monday: Barbell Bench 2 x10 50 kg to 74 kg Cable triceps press 2x10 (20 kg to 42 kg) Lateral Raise dumbell 2x10 (8 kg to 14) Squat 2x10 (50- 74 kg) Pendley row 2x10 (45 kg) Hammer Curl cable 2x10(31 kg) Dead Bug wall push 2 x 8-10 Lat pull down crunch 2 x 10...
  3. Welcome Lounge
    Hi all! Well as the title says I'm 47 and pretty green. Over the past 8 months I've gone from 18 stone down to 14 stone 10 and it's time to put some mass on. I'd like advice on well, everything! I've used free weights since I was a kid but never really had any clear plan just kinda thrown them...
  4. Member Journals
    Hello Guys, You will find below 2 pictures (before / after) showing the results of my 3 months Program which consisted of an increase of the metabolism firstly and then a cut. I have as well realize a video (link below - I can't upload it on the website) which highlights the details of my 3...
  5. Getting Started
    Hello everyone (I'm 17 years old) I'd love some critical feedback and whether I should incorporate other exercises. I only want to use free weights, after I have learned how effective they can be. So don't bother recommending exercises that require machines. Don't worry about my recovery...
  6. Natural Bodybuilding
    Hi guys so I was hoping you guys or girls could critique my new workout program. I was doing SL 5x5 for a good 6 months and it really helped me build a lot of strength but i wanted to switch to a more mass building program because my form was starting to get messy as the weights went up so i had...
  7. Steroid and Testosterone information
    Hello again chaps, so so I jump back on cycle January 3rd 2017, which will consist of 500mg/week of test e and a 4 week kick start with dbol @ 20-30mg/day. Pretty standard cycle. I get my bloods done in 14 days time and if all comes back good which it should then we're good to go. My...
  8. Food, Diet and Nutrition Info
    Hello, thanks for reading i hope you can help! I'm currently doing Georges St-Pierre's Rushfit 8 week training dvd course from home, I took all my measurements before I started, my main aim was to lose weight on my Tummy so I don't look pregnant anymore lol. Related background info: I...
  9. Getting Started
    Hello, thanks for reading i hope you can help! I'm currently doing Georges St-Pierre's Rushfit 8 week training dvd course from home, I took all my measurements before I started, my main aim was to lose weight on my Tummy so I don't look pregnant anymore lol. Related background info: I lost...
  10. Female Bodybuilding
    Hi All, i have just finished having a gym built and now my wife would like me to put together a small program for her to work too, she doeosnt what to get big just to tone up her bingo wings and bum and stomach, can anyone reccomend some exercises or a small program for her to work to? cheers...
  11. Getting Started
    Hi All, i have just finished having a gym built and now my wife would like me to put together a small program for her to work too, she doeosnt what to get big just to tone up her bingo wings and bum and stomach, can anyone reccomend some exercises or a small program for her to work to? cheers...
  12. Getting Started
    Hey, got a few questions so really hope someone can help. I've been going to the gym mon/wed/fri for a few weeks now. I'm 6"2 and very skinny, stick like! I'm sick of it and want to build my body up. Is there anything I can do to help build? I mostly do free weights and stuff like the arm...
  13. Losing Weight
    Hi, I've been following this routine for a month and a bit now and would like some advice on how to change it. Last year I did a lot of weights, bulked up a lot and skipped a lot of cardio. I then stopped doing weights because of exams etc., but didn't do much exercise. I'm now fitter than I've...
  14. Getting Started
    I've been going to the gym a lot recently (around 5 hours a week) but without much structure. I've just been going in and throwing some weights around and want a more structured program. Details- Name: Calum Age: 17 Height: 5ft 10in Weight: 73kg Fat: 16% BMI: 23.8 Any more info that you...
  15. Gaining Weight
    Hey, newbie here! Basically, I'm 6"2, just over 12 stone and far too skinny! I want to bulk up, muscle wise and just build my body up a bit so I don't look as freakishly skinny! haha Probably is I'm 18 and still live with parents, so editing my diet is pretty hard as they make my tea etc. So...
  16. Getting Started
    First of all I am new to all of this and have just started the following programme Current programme: Monday, Wednesday & Friday - 25 mins treadmill 10 mins cycling 10 mins elliptical Vertical traction pull Chest press Shoulder press Leg press Low pulley element - arm curl High pulley...
  17. Gaining Weight
    Hi Guys, I've been working out for a couple of years now and I am looking to further build my muscles. I have split up my program into 5 days. 1) Chest 2) Back 3) Biceps 4) Triceps 5) Shoulders + Legs I usually do 4 excercices per muscle group (4 sets maximum weight + 4 half weight) but I...
  18. General Conversation
    Ive just started a new program, 3 x cardio 1.20 hours and 600-700 crunches per week and 3 x 10min cardio(to warm up), 600-700 crunches and 10 muscle exercises 5 and 5 of 2 different muscles. so in total i do all my muscles in the week. What to you think about it? (Im also following a very good...
  19. Getting Started
    I'm 22 years of age, 5' 9" and weight 11 stone 9 at the minute. My first mission is to shed a few pounds before going on holiday in 3 weeks, and drop to just below 11 stone. I've went on diets before and the most weight I could lose was dropping to 10 stone 10, but I still maintained this...
  20. Losing Weight
    put this in beginners but didnt get a response - i think this might be the right forum to post it! Hey guys, Recently been trying to loose weight (especially dreaded moobs and chest fat) as well as if possible bulking up a bit. have been doing gym 5 times a week for about 3 months now and...
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