sorry to but in i do these with two chairs but find it realy hurts wrists after a while is this normal ???

here we go im 39, 5ft 10 inches around 168lb,s bf 19.9% i workout at home and i have posted on here before (a long time ago) i use dumbells a bench and i can do pull ups from a bar that rests across the loft hatch but cant realy do wide grips with this(shoulder width maximum) goal is to put on more ...

just an update i can definately see some gains by doing the compound moves i have also changed diet a bit to get more protien see what you think eg 6 am porridge with fruit 8 am 2 boiled egg whites apple 10am cottage cheese salad/tuna salad fruit 1pm tuna /chicken brown rice 5pm muesli or rice cakes...

dont realy know a lot about them realy and was thinking once you start on them you have to keep having them to stay the same what happens when you stop taking them later on i have seen this one below which works out cheap 250ml semi skimmed milk 35grms skimmed milk powder 30grms oats 360 cals,24grms...

last questions :oops: can i do variations eg incline and decline on the bench /close grip wide grip on the pull ups etc also once i gain some mass and lose some body fat can i incorporate some secondary mass builders into the work out top man i realy do appreciate the time and effort you have put in...

any pointers on what food too eat before/after a work out(weights) and what times to consume them
i dont want to use supplements so is there any smoothies or shakes i could make up?
cheers

great detailed reply m8 many thanks if i ever visit australia i will buy you a drink i think i understand it would the one below be about right all with 10 reps with the increases/decreases in weight and rests you mentioned DAY 1 1xset shoulder press 1xset pull ups 1xset shoulder press 1xset arm row...

i get spasm in lower back havent had it for over 18 months but when it goes it lasts quite a while2-6weeks i was told its the fluid between the disks that pushes out and causes me to get locked in a bent position i have had physio on it some of the exercises are here http://www.sportsinjurybulletin....

what are the best healthiest smoothie recipes eg pre work out ,post work out or just meal replacement i dont want any with artificial stuff like protien powders etc also any good recipies for vegetable smoothies? made one today bannana blueberries rasberries skimmed milk natural yoghurt handful of m...

this is all fairly new to me so im sorry if questions seem stupid :oops: at the moment i am working all the time and what with getting married in 3 weeks and two kids life is pretty hectic to say the least so a gym is out of the question for at least a few months i have a utility bench some dumbells...

thanks m8 i realy appreciate your help
i did break the patella and tear the ligaments about 10 years back which laid me off work fo 2 years so it probably is related im off for a check up monday
thanks again

first of all hi to everyone im a 36 5ft 10in just over 11stone (155lbs) i want to tone up all over .i dont want huge rippling muscles but would like to have a decent physique with good muscle definition would someone help me by looking through the example of what i eat and tell me where i am going w...