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Thursday:

incline bench press

5kg = 15 reps
7kg = 15 reps (increase weight so i can only do 8-10)
7kg = 15 reps

flat bench press

Tuesday:
BB deadlift
12.5kg = 15 reps
15kg = 14 reps
20kg = 9 reps

BB rows
10kg = 12 reps
10kg = 12 reps
12.5kg = 10 reps

Tuesday:

Bridge 2 x 20 seconds
BB deadlift 3 x 12 reps
BB rows 3 x 10 reps
Cable Rows 3 x 15 reps
elevated cable row 3 x 12 reps
concentration curls 3 x 10 reps per arm
incline dumbbell...

I thought you was doing 40 40 20 so ignore what I said above

simple calf raises work. It is hard to work your legs. Post what you are eating because dietary fats are important and you may be lacking them.

Good plan for legs: freehand jump squats 2 x 15...

If you cannot finish a set then do some extra negatives but at that weight you probably won't go to failure. On 02-19-2012 - you need to increase deadlift weight because you can naturally lift more...

good progress but try dive bomb push-ups and post pictures

thanks

maintenance is about 1750

I weigh 140lb and my height is 5ft 7. I am going to be eating:

189g carbohydrate
184.4g protein,
86g fats,
2300 calories

is this enough calories for bulking?