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I would focus on putting muscle on, since the only time you can put a lot of muscle on is when you are a beginner. Once the muscle gains get hard, you could focus on losing some bodyfat

Your a beginner, The kind of program you put together is for someone advanced. At least this is how I read your post. Do one of the beginner routines that emphasizes the main lifts like deadlifts, squats, etc. You don't need half of those exercises when starting out. The goal to great programming is...

Yeah he put then near the top of the plates.

He was working out with 185 Id guess

Saw someone at the gym last night doing squats with their hands in a strange position, and I was wondering what it was called, if there is even a name for it. He would start out in the normal position, but then take his hands off the bar and place them on top of the weights, so his arms went around ...

You might consider doing something like the GOMAD diet. Which is basically drink a gallon of milk a Day. Do this for 2 months, and you should really pack on the pounds.

I agree with Peter about checking your form, getting plenty of rest and using a weight that alows you to complete the prescribed number of sets and reps. Also, what are you doing for your upper back and rear delts? If these areas are weak it may limit your pressing strength. Workout A Squats 3x5 De...

I having been having problems making any progress on my bench press and my shoulder press. the weights just do not want to increase. I keep hitting a wall on both exercises. for the benchpress its right around 130, and for the shoulder press its right around 80-85 pounds. 2 or 3 times I have reached...

Check your own form by having someone shoot short videos for you to review. Also, I noticed that your squat is relatively heavy compared to your DL. I'd usually expect someone who squats 215 to be DLing heavier. I'm not sure what that means, but it's a discrepancy. Its really just because I started...

hmmm... Dr Stuart McGill (and others) have refered to that as 'picking a scab' - feels good but actually makes things worse. The scab is there for a reason. To the OP - i would just say check your form. The DL is hard on the lower back so it is likely you'll feel some fatigue in it. However, you ma...

When i get done doing my last set of squats sometimes, and usually after my last deadlift rep, my lower back gets really stiff. THis lasts for about 10-15 minutes, before settling down. There is no acute pain when I lift, or anything that goes along with the stiffness either. After the 10-15 minutes...

I would reccomend the neanderthal no more program on T-nation. It has some good ideas on things you can do.

Just thought I would chime in with another updated here. I took pictures of myself last night. I have been doing the program for 4 weeks. Although I missed two workouts last week due to the bad weather and the gym being closed. The pictures show a marked improvement in my posture. In my first pictur...

It seems as though his administration so far has done well to distance themselves from Bush. He seems to be less of "More of the same" type politics. So far he hasn't done anything that would make me question my vote for him. Ill withhold further judgement until after his first 100 days. We should h...

I would ditch the PT and go back to the program you were doing. I would keep doing the 5x5 program until you stop making gains, or get bored with the routines. Once you stop making gains you should check out practical programming by Mark Riptoe. That book will help you understand how to build an ef...

You know the deal - looking or constructive criticism and suggestions on a new programme. I did 5 x 5 for two months and enjoyed it, saw good gains. After a chat with a PT i've decided to change things up. Going to try 3 set pyramiding for the first time, based on three daay splits - chest and bice...