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Okay Guys, Have some Stats first.

11st 13.. 167lb this morning..
5 foot 7 inches Tall..
About 14% bodyfat.

I've had bicep tendonitis and it's healing well.. my shoulders healing up well,...

bulked up a bit.. was out for a month there with a wrecked shoulder:( but here's a pic anyway, rate and try help me pick out areas for improvement..

setting up a workout routine that works on progressive overload based on size.

From the research i've done, it seems that increasing reps each week, until reaching a point and then increasing...

That's that sorted anyway, give them a good go tomorrow

that's fair man, but witht he way it'll be at the top, it's not gonna help my wrist atm.. so i think wide with dumbbells is probably the better option atm

Got all of them, Wide grip on uprights? would that be shoulder width?

Hey,

Looking at switching up my shoulder workout, really looking to emphasis the width and really make them wide.. been reading a bit and seen that the best way to do this is working lateral delts...

i kind of realised this would be said after i posted this! hopefully i do see some good gains on the bench press, but i'd rather have size than strength anyway:L

i can lift 135x10 pretty easily now, working on a split which will help increase my strength a bit, but it's good for size too.. i run a similar split too you, chest and tri's, back and bi's,...

Hey,

i Was cutting for a short while, finally hitting around 16% bodyfat, which is probably lowest i've been in my life so i'm happy for now:)

Came out of the cut with a 1 rep on bench of...

My bodyfat is very high low.. 20%+ so i'm cutting to drop it too 15% and then bulking more:)

Hey,

Do you know any good appetite suppressants? as i'm cutting and have cleaned up my diet hugely but as a downside my appetite has became huge! any reccomdenations?

Cheers, well i'm going to split it about 50/50 or maybe 60/40 in favour of whey.. it's just generally easier to eat for me:)

I'll still be eating some solid food for protein, just most of it will be from shakes, it'll be for at most a 5 week period:) it'll keep the calories alot lower so i'll lose a bit more weight on the...

i know it would be better, but it is always a drag for me to eat so much of it, and i rather the shakes, i only plan on doing this for a couple of weeks to drop a few pounds for holidays, i just can...

Hey,

i'm currently on a cut and i'm wondering wether i could start to use diet whey as my main protein source?

i currently use phd diet whey, gives you 35g of protein a serving with 8g of carbs...

really? i was thinking higher? but i'm unsure as i have big legs, they were big before i started training and they are getting even bigger, and they are mostly muscle.. i'm for getting an accurate...

I'm subbing this brah! this is gonna be one hell of a motivator for me man! i'm 5 8 and weigh 180.. gotta get the pounds off me! you will have the sickest legs ever if you squat like hell now cause...

Hey, need a bodyfat estimation? don't know if it will be very acurate as it will be high! but anyway please give it a shot.

plus, is that some back muscle def i see or just the way a back goes? ha

Sunday Workout B:

Squats: 75kg for the sets

Deadlift first: worked up to find my 1 rep max:
5 reps of 30kg
4 reps of 60kg
2 reps of 100kg
1 rep of 120kg.. kept the form perfect throughout,...