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Hi - what part of North London? My girlfriend is looking for a training partner too. She trains in West Hampstead "The Gym".

Nice job dude! You should be really stoked by your progress! 6 pack will be coming through just for the in time for the east midlands summer davo ;)

Thanks for the feedback AD. Have taken on board and looked at tweaking it. Tomorrow is back day and I'll throw in some conventional deadlifts too.

After reading a lot about old school training I...

Hi Guys - hope training is going well for everyone. Here is my new routine. I've been on it for about 4 weeks now, and have perfected it to suit a new gym I moved to this month (rubbish machines...

I've decided to stop following this program.

The first 2 months I had brilliant results. I got stronger in every exercise. I built size in every major body part, and my body fat dropped and...

You aren't getting any decent carbs in your body early on. Have a bowl of oats in the morning. mixed with milk and a 90 seconds in the microwave - will really fill you up in the morning! You can get...

What part?

Yeah "ta" is a cut shorts of thanks. It's not used that often in spoken English, whilst "Cheers" is more common for an informal thanks or goodbye.

Davo are you from UK?

Thanks Adam - it's very manageable so I'm just happy I can still work out and largely train each muscle group one way or the other.

D4 Workout:

Row 2 mins - 520m

Chin ups - BW +8kg -...

Ha - depends which way you look at it! Glass half full so your dips are impressive!

When I was benching on this routine I got up to 95kg for 10 reps, but doubt I could do 11+ reps of dips with...

Row 2 mins - 520m

Seated Cable Fly - 15kg each side - 12,10,7,6,5

Decline Pressup - BW - 16,16
Incline Pressup - BW CG - 16,16

Standing Cable Fly - 13.75kg each side - mark 4,8,12,17 ...

Weighted dips looks strong! Strange you are so much stronger on this than flat bench.

Row 2 mins - 521m

Front squats - 55kg - 10,10,8,6,6

RDL - 105kg - 11,8,7,5,5,4

Seated calf raise - 72.5kg - 15,15,12,12,8,8

Standing single leg curls - 47.5kg - 11,7,7,6,5,4

The best thing about working out - you can double your food intake! I'm constantly eating at the moment and still struggling to put weight on.

Went to physio today. After following his exercises the shoulder joint still isn't working well. Therefore he's booked me in for cortisone injection, aside from pain relief, he's hoping it will get...

Row 2 mins - 515m

Chin ups - +8kg - 10,6,4,4,4,4,4,4

Cable row - 51.5kg - 11,9,6,4,4,3,3

Barbell Curl - 28kg - 12,7,5,4,4,4,4

Rear delt flyes - 14kg dumbbells - 7,4,4,3,3,3,3

Didn't have notepad with me tonight so no reps to report.

Decline pressups - BW - 15,15
Incline pressups - BW CG - 14,15

Seated cable fly - 15kg - 10 reps up to 40

Narrow dips - BW - 15,15...

I watched a documentary last night, and the calary cut in it reminded me of you. Have a look for "I want to look like that guy". There are several streams online with full movie.

Yup me too - hence doing them with no weight! I nearly fell over backwards when I first did them! So now using a bench behind and squating down onto that with aim of keeping arms behind head always....

Row 2 mins - 511m

Front squats - 50kg - 10,10,5,5,5,5

RDL - 100kg - 11,9,7,7,6

Seated calf raises - 70kg - 16,15,15,13,11

Standing calf raises - 80kg - 16,15,14,13,11