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Sitting at around 220lbs at 6'1. Any estimates would be massively appreciated as this is my first time trying to get relatively lean!

https://ibb.co/3BJTHMk
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Week 2 session 3

SQUAT

Bar x 12
40 x 8
60 x 5
80 x 5
100 x 5
125 x 5

You can do all of them you just need to make the calories up that your expending through exercise

Guessing mainly forearms and hands from when I did static holds my forearms killed the next day but helped with raw deadlift

Personally I would go with OHP purely for the work for the delts to keep your shoulders healthy whereas incline will mainly hit front delts but have a better carry over to flat bench

Just set the pins to just below the depth you squat if you fail just drop back down and get out underneath

DEADLIFTS

70 x 10
100 x 5
120 x 5
145 x 5
170 x 5

Everything went smooth and fine but ended up somehow hurting the bottom of my thumb which affected my pressing think i slammed the bar into...

the only way you can be accurate is to count your calories mate guessing won't work unless your not bothered bout being precise with weight gain and loss, you can get plenty of calories from milk +...

Weighed in at 197.5lbs

Absolutely **** session legs felt destroyed before i even got in thought they would be ok once i get some good pumping into them but never happened, think its just because...

Maxes at the moment
170/125/200 (KG)

Currently starting a new cycle of Madcows 5x5

Week 1 Session 3

Squat
Barx10
40x8

What about the high sugar content?? Iv read its still a low GI source due to it being lactose not simple sugar?? Not sure im right just asking as I drink 3 litres full fat daily my diet is only...

Stop fussing over nothing things are you really that retarded do the valseva manoever not sure if the spelling hold your breathe before you do the rep and exhale after

Gimme space gimme room glock 19 spread your face round the room
BOOM

Grime is dead everyone has gone for the money

Wiley
Rascal
Stryder
Kano
Bashy
Trim

Only one still staying true is big h but he never releases anything but he is an absolute beast only...

Big H, flow dan, Kyza, Jehst >>>>> ALL

Hahaga well played you ****ing retard you squirted your love mayonnaise in a sloot what a dumb kunt

Same thing happened to me everything felt heavy iv jumped on to sheiko 29 and feel alot better for it reps seem to be alot quicker maybe due to low rep sets high volume

Have you ever ran sheiko ?? See good results?

Start stretching your calves and hamstrings daily mate it can be an ankle flexibility problem

Specifically me??