NickR33

ah yes that does make things more difficult... a chin up bar or dip station would be a good addition

I feel like I'm repeating myself for the 100th time but forget the arm stuff for the time being... your bicep and chest heavy in your routine... you have zero vertical pulling exercises and only one horizontal pulling exercise... ditch the bicep curls and do some pull ups or lat pull downs... your back has many different muscle groups and needs to be hit MORE than the front... you also need to include some overhead (vertical) pressing to go with your bench press (horizontal pushing) at your weight and strength level I'd be doing full body workouts 3 x a week... start with different compound exercise every session... one day start with deadlifts, next day start with bench press, the next day squats... then alternate pushing/pulling exercises throughout the session so the small muscles in your arms don't fatigue before your back/chest/shoulders spilt routines for people that barely lift their bodyweight is rubbish... no offence but you asked

he seems to have a very small head...

don't set your expectations too high at first, just concentrate on eating well, drinking plenty of water (i agree with Dan on the dehydration) and making it to the gym 3 times a week consistently... don't be too concerned with going heavy, you can get a better workout going a bit lighter and making sure your technique is spot on with a nice full ROM... leave it to the guys who have been at it for a few years to be lifting really heavy and cheating on form... you need to know how to do something correctly before you can start breaking the rules the exercises you find the most difficult are definitely the ones you should do first... also make sure to rotate through so your not always doing them in the same order listen to your body... soreness is fine to train through (in fact it helps with soreness) but general fatigue, poor sleep etc are the things to watch

working... great for the wallet but bad for your health not a helluva lot you can do with an 80hr working week... well not if you intend to have a social life! you should consider getting an adjustable dumbbell set and some bands for home so you can start working on those shoulders... even just 20min before/after work, start strengthening those rotator cuffs etc

totally agree... also spent my youth doing a shitload of arm work, and they did grow nicely... just would've been a better use of my time training the big muscle groups first with a little bit of arm work at the end guys with big arms and small shoulders look like Popeye...

quoted for truth yeah its called kipping... a big swing, throw your knees up and ride the momentum... okay if your arms are completely gassed I guess or for a couple of forced reps at the end of a proper set... but probably better to just move onto something else

we do this kind of work out on a Sat morning... much harder than a regular weights session but its only as hard as you make it... if you just cheat the movements (like a lot of what I saw in that vid) it makes the whole thing much easier... the Crossfit peeps are experts at cheating, those pull ups are a crime!

I was just taking the piss, she seems cool... I can't stand high maintenance women seriously though, if obsessing about your appearance is the worst you do I'm sure she'll cope... you WILL cop shit though... my wife is constantly giving me shit for checking myself out in the mirror lol... its a little vain but so is checking out your car or taking pics and posting them etc plus a lot of us solely rely on the mirror + pics to gauge progress... not many of us are rocking skin fold calipers, measuring tapes, scales etc

taking pride in your health/appearance should be a positive thing... its a lot cheaper than motorsport for a start! she is right about posting pics on here tho... no experts here just a bunch of depraved, hunch-backed, compulsive masturbators printing out each others topless pics, crudely cutting them out and pasting them on the roof above their beds... or is that just me!?

on unilateral exercises I always start on my weak side... then just do as many on your strong side as you did on the weak side I have also heard people do it the other way round to force the weak side to keep up but in practice it doesn't work that well (for me anyway)... seems I'm always 1 rep short... you can always just get a cheat rep out though I guess but yeah an extra set on your weak side couldn't hurt... maybe just try it for a few weeks and see if there's an improvement... tho I dunno about changing the weight/rep number from side to side

yeah I have a bit too... tight hips and a weak ass from sitting down all day

I felt this might be misinterpreted... all PTs train the crunch with hands across the chest or by the sides

don't tell people to do situps with their hands behind their heads please... asking for a neck strain... hands/arms crossed across the chest or by your sides they are even better weighted, holding it out at arms length or on your chest... a dumbbell, plate or medicine ball all work fine

Okay so if you don't want to add too much size (which is MUCH harder than you think anyway) stay in the 12-15 rep range and use a medium to light weight... your aim should be to get stronger first, the look will come after... not many pro athletes with crap looking abs do you sit at a desk all day? if you do I bet this is your problem (or your just fat! lol) have a read of this and maybe try the reverse crunches for a while... http://www.ericcressey.com/lumbar-flexion-strength-training-programs-reverse-crunch the quote I was looking for from that is "we need to work to address anterior pelvic tilt and excessive lumbar extension – which can lead to a “pot belly” look even in athletes who are quite lean."

you need to train your abs like any other muscle... no need to do sets with 50 reps... get some resistance whether it be dumbbells, medicine ball, cables or whatever and keep reps in the 8 - 15 range your abs might stick out because you have too much anterior pelvic tilt... that is your lower back is excessively arched and your pelvis is tilted forward... this can be due to multiple reasons, do a search for some articles I was reading a great one the other day but can't find it now... one comment that stood out was that excessive anterior pelvic tilt can make lean guys look fat due to the protruding belly This one is okay http://www.t-nation.com/free_online_article/most_recent/break_up_those_hips_and_fix_that_squat This vid explains how to diagnose yourself

not sure when you stopped drinking the coffee in relation to the headaches but if I stop cold tu.rkey the lack of caffeine will give me a headache? not sure what's not to understand about that article, pretty clear if you ask me... I think its relevant for OP because she has stated that she not only wants to drop a few kgs but she also wants to be a better bike rider... bike riding has a big strength component, they're heavy and powerful and need a lot of strength to be ridden at 100% hopefully your sleep patterns will return to normal once you settle into a routine

yeah doesn't need to be heavy, just have to focus on speed/power his technique is pretty poor but if the fastest man in the world does them... (these are from a high hang) (sorry won't embed)this is better technique

your shoulders aren't predominantly fast twitch fibres... (as opposed to your chest/lats/quads etc) this means keeping the weight relatively light and keeping the reps in the medium range is optimal for growing the delts... you don't need to go really heavy for low reps like some of the other compound movements... this goes for all 3 of the shoulder muscles... they are also relatively small so will fill with blood and fatigue quicker than larger muscle groups... just pick a lighter weight and do more sets/reps... take a bigger break between sets etc the only time I go heavy overhead is when doing barbell push presses... they're a power movement though and not really designed to isolate the shoulders

yeah my technique is fairly average... flexibility in wrists is poor so I struggle to rack the bar on my shoulders properly... I can clean my bodyweight off the floor and catch it in a quarter squat... but I don't bother going too heavy as sub maximal loads are best so you can focus on speed... I like to do them with overhead presses and bent over rows, no rest periods between the 3 exercises... 60kg or 70kg is PLENTY and you get a mad sweat going lots of carry over to other sports... maybe one day I'll be able to dunk lol (probably not)

if anyone isn't doing cleans but is curious this is a good article to get you started I love cleans, nothing ruins me in the gym like doing a few sets of power cleans... from the floor, hang or pins they will have sweat running off you in no time! http://www.t-nation.com/free_online_article/most_recent/a_surefire_way_to_learn_the_clean in fact, I'm off to do some now

you have PM

what's the point of 'working through the pain' if you can get your chest work done without irritating your shoulder? bench press isn't the best/only chest exercise so why not use the opportunity to work something else into your routine and go back to it when the shoulder is feeling better (unless your training for a powerlifting meet... in which case your going to have to get some benching in)

not enough rear delt/upper back work ditch the bench press for a while and try some flyes for your chest until your shoulder is 100% when you go back to bench press make sure your grip isn't too wide and try not to flare your elbows, keep them tucked in to your sides my 2c, good luck with it, sucks to be injured

whaaat it power over-steered outta that corner like a RWD! such narrow road, nowhere to go good luck with the repairs