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Great starting position for your bulk. Looking forward to see where you get

If you have read some of ops other posts, you would think he was on a constant period

Thanks bud. Pendlay rows are great. Keeps the strain off your lower back so you can hit your upper back. Brace after every rep and keep form strict and go again. If I do a 45 degree row like you're...

Aye they're really good mate. Has a roman chair on it as well. I'm doing alright bud thanks

I dont know if you've got space but I've got a power tower. Cost only about 100 pound from argos and you can do dips and pull ups/chin ups on it. Very sturdy as well

Just a little vid of my rows from today's session http://imgur.com/a/oR0GBCq

Thanks lads I'm looking forward to a bit time off to be honest.

Today's workout
Squats 3x5 @ 200lbs
Bench press 1x5 @ 162lbs
2x4 @ 162lbs
Strict pendlay rows 3x8 @ 162lbs
Barbell shrugs 1x8 @...

Aye that's proper muscle confusion. About to do a workout so I'll do that. Although the element of surprise could be gone if my muscles have seen what we are speaking about

Best way to confuse dem muscles is to think about your chest and biceps when doing squats. Confuses the hell out of them

This is exactly what I've been saying. Glad you agree now

The guy who does 5 reps will lift more weight. The 8 rep guy will lift less weight but do more reps. Over time, the difference in hypertrophy will be negligible. Read the stickies on this site

Abs will get hit indirectly with your compounds but if you want to add a set or 2 at the end for your abs then that would be fine. As for rows, if you have issues with barbell rows then yes machine...

Workout a
Bench
Rows
Lunges

Workout
Ohp
Pull ups/chin ups
Rdl

Push ups with more difficult progressions , pull ups and squat variations. Or start lifting dogs like paulinkansas. Start with a poodle and work up to a st bernard

Heres a simple routine for you op.
Workout a
Squat 3x5
Bench 3x5
Rows 3x5
Calf raises (2-3 sets) 20 to 30 reps

Workout b
Squat 3x5
Overhead press 3x5

This comment is complete rubbish op. 3x5 isn't more for strength building at all. Rep ranges for hypertrophy are a myth. Muscle building comes from progressive overload while eating in a surplus. Fat...

Nice mate you're absolutely flying

Today's workout
Squats 1x5 @ 112lbs
1x5 @ 162lbs
3x5 @ 194lbs
Strict overhead press 1x5 @ 106lbs
Push press 2x6 @ 106lbs
Pull ups 11, 10, 10

Thanks for the messages. My head's all over the place at the moment. I went berserk at work yesterday and quit. Now I'm unemployed im going to use this time to spend time with my kids and focus on...

Great job