Yeh lots of great articles I just ignore all the 'buy this stuff' crap. If you go into the beginners forum and look up the 'Are you a begginer part 1 and 2' lots of good advice there. I admit T-nation is a daunting place, and ive always stayed away from there, you ask any question thats a little bit...

Just if anyone wonders if ive stopped lifting or something i havent. Been going to T-nation alot more, currently doing madcows 5x5 while eating a hell of alot of food, Ive also been reading books and the one that has changed me and the way i workout is book by coach rippetoe 'Starting Strength' amaz...

Week 76 workout 4

Squat up to 3 rep max - 110KG

Walking lunges with Db's 3x8 - 2x27.5KG - up this

Calf raises 4x12 ramped - 70,80,90,100

Reverse Hyper-extensions 3x8

Exercise ball sit ups with added 5kg weight 3x25

Reverse crunches 3x15

Week 76 workout 3

Flat DB bench press 4x12 - 2x25 - up this

Superset
Bent over BB rows 3x10 - 45
Band Pull aparts 3x10

DB Military press 4x8 - 2x18.5KG - up this

Superset
BB Shrugs 3x10
BB Bicep curls 3x10 - 32KG - up this

Week 76 workout 2

Reverse lunge front foot elevated 3x8 - 55KG

RDL 3x10 - 75KG

Exercise ball crunches 3x30

reverse crunches 3x15

Week 76 workout 1

bench press work up to 3 rep max - 3 reps at 77KG

DB flyes 1x19 1x14 - 2x17.5 up this

Superset
Chest supported Db rows - 3x8 - changed grip to overhand, 2x17.5 up this
Chest supported Rear delt raises - 3x10 - 2x9

DB Shrugs 3x10 - 2x7 -

Skullcrushers 3x10 - 27KG

Week 75 workout 4

Squat up to 3 rep max - 105KG

Walking lunges with Db's 3x8 - 2x25KG

Reverse Hyper-extensions 3x8

Exercise ball sit ups 3x30

Reverse crunches 3x15

Calf raises 3x10 - 60KG

Week 75 workout 3 Flat DB bench press 4x12 - 2x22.5 - up this next week 23-25 Superset Bent over BB rows 3x10 - 43.5 - do this again, missed a few reps Band Pull aparts 3x10 DB Military press 4x8 - 2x20KG - do this again, missed a few reps Superset BB Shrugs 3x10 - 42.5KG - up to 45 next week BB Bic...

Week 75 workout 2

Reverse lunge front foot elevated 3x8 - 55KG

RDL 3x10 - 70KG

Calf raise 3x10 - 70KG

Exercise ball crunches 3x25

reverse crunches 3x15

Week 75 workout 1 close grip bench press work up to 3 rep max - 3 reps at 75KG DB floor press 2x20 - 2x27.5 ok Superset Chest supported Db rows - 3x8 - changed grip to overhand, 2x15 up this Chest supported Rear delt raises - 3x10 - 2x8.5 up this DB Shrugs 3x10 - 2x22.5KG ok Tricep ext 3x10 - 2x12.5...

Week 74 workout 3

Squat up to 3 rep max - 100KG

Walking lunges with Db's 3x8 - 2x20 up to 22.5 next week

Reverse Hyper-extensions 3x8

Exercise ball sit ups 3x25

Reverse crunches 3x15

Calf raises 3x10 - 50KG

Week 74 workout 3 Flat DB bench press 4x12 - 2x21 Superset Bent over BB rows 3x10 - 42.5 Band Pull aparts 3x10 DB Military press 4x8 - 2x17.5KG Superset BB Shrugs 3x10 - 40KG BB Bicep curls 3x10 - 28KG Heavy DB holds for max time - 3 times - weight used 2x40KG Db's held for roughly 40 secs each time

Week 74 workout 2

Broad jumps 6x3

BB Reverse Lunge with front foot raised 3x8 - 50KG

BB RDL 3x10 - 85KG

DB Side bends 4x15 - 17.5KG

Week 74 workout 1 bench press work up to 3 rep max - 3 reps at 75KG 2@ 77 DB floor press 2x20 - 2x25KG DB's - this is too light, raise to 27.5KG next week Superset Chest supported Db rows - 3x8 - 2x22.5KG db's - try 23.5 next wek Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week ...

Week 73 workout 4 Skip rope 5-10 mins Deadlift work up to 3 rep max - 110KG - fuked up, need to revise form. go for a lower weight next time Walking lunges with Db's 3x8 - 2x17.5KG Db's - up it to 20 next week Reverse Hyper-extensions 3x8 Ab circuit - X-trainer, Reverse crunches, 1 inch situps 15 re...