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If we're talking about America, average IS overweight. I would guess the average female would be over 35% body fat.

Good work, keep it up.

Bench day again, another rep PR.

10 x 30kg
5 x 42.5kg
3 x 55kg, 2.5 min rest
13 x 55kg (PR!), 2.5 min rest
10 x 55kg, 2.5 min rest
8 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
7 x 55kg, 2...

Weekly average weight: 80.5kg (177.5lb)
Nutrition: ~ 300 calorie surplus
Sleep: ~ 7.5 hours

Keeping calories at 3300 for now.

Time taken: 68 minutes

Stretching

Fierce 5 Novice - linear progression, added weight every week until stall, then reduce load by 15% and build back up.

Ripped Body Beginner Bodybuilding - started with linear progressio, then...

It could be fine if that's what you need to grow and you are able to recover. Appropriate training volume varies a lot from person to person.

If you're a novice/beginner, it's almost certainly too...

I would assume he's hitting chest and back at least 2x per week, maybe 3-4 times. Personally I prefer higher frequency with less per session volume, but either can work. I know for me, much more than...

I think frame size matters too - i'm 6'1" with tiny wrists and ankles and was pretty healthy (though skinny) at 155lb during my first year of proper lifting.

https://imgur.com/dYOttzW

I was...

The answer above is a good one - All Pros is a good beginner routine, as is Fierce 5 Novice. Fierce 5 U/L mighr be better once you've trained hard for ~6 months as it's a lot more volume, though...

This x2

Sleep: ~ 7.5 hours

Time taken: 57 minutes

Stretching

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg

What is your starting point?

Age, weight, height, resistance training experience etc?

I'm currently lean bulking at just under 19 calories per pound bodyweight, maintenance would be 17 cals/lb, I'd start a cut at just over 14 csls/lb and would probably go as low as 12 cals/lb by the...

Haha, you've added more to your OHP in 10 days than I have in the last 2.5 years of consistent training.

While I think you'd be better off ditching your program and doing a novice full body routine, or an upper-lower split, I think the consistent 4 x 10 approach across all exercises is probably the...

Sleep: ~ 6 hours

Time taken: 58 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
9 x bodyweight (80.3kg) + 5kg, 2.5 min rest
6 x bodyweight + 5kg, 2.5 min rest

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 55kg, 2.5 min rest
12 x 55kg (PR!), 2.5 min rest
9 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
Added a fourth set. Sets were all...

Sleep: ~ 7 hours

Added a set to three exercises, but it only added a minute to the workout. I'm really enjoying the myo rep sets, in a sadistic kind of way.

Time taken: 48 minutes

Stretching...

Is that cutting, maintenance or bulking for you?

I'm lean bulking and currently on the same calories as you. I'm 176lb at present and my average daily macros are 180g protein, 90g fat and 440g...

Weekly average weight: 80.2kg (176.8lb)
Nutrition: ~ 300 calorie surplus
Sleep: ~ 7 hours

Big jump in weight last week. I'm keeping calories at 3300 this week and if I get a similar gain I'll...