Lol you need to increase the size of the photo m8e

Good base so far mate, what were you like before you started.
Do you work on your traps and abs?

I hope your daughter gets well soon, whats wrong with her mate?

Could you take photo's of you front/side/back.

You look like your on the right track. Are you going to lean up or add bulk from here?
You could lean up with a good ammount of cardio after a workout to get really lean or bulk..depends what you like more

Ive been training hmm just over a year. Lost over 4 stone in 5 months then hit a stage where wasnt changing.. beat that now this year will see probably the best ive been.

I hope she gets better.What has the docs given her for that? Sounds a bit like the norrovirus. I had that ovr xmas..not nice!!!

I have a cheat meal on a weekend..say a pizza or so.. this weekend we all went to a pub and had steak,chips,scampi!!! oh yeh baby!

Have a cheat meal then next day..back to it and get pumped at the gym  

Glad to hear your daughter is starting to feel better.

You will need eyes up your bottom, soon they are great when they are that age though.  

Marc, the maximum leaning period for children is between 18 months and 8 years.  They're fantastic to watch.... AND you have to.  My own theory of child development through years of professional observation  , is that they should be taken away from their parents by the State at the age of 8 and returned when they are 20 and earning money.  
That is the period when they can be right little bast!ds  
An interesting point is that a boy child was deemed to have reached manhood when he was strong enough to wield a mans sword. Amongst many Celtic tribes this was at the age of 16.  Still holds good in UK today as a 16 year old is still considered in law as a child.
And did you know that in Tzarist Russia, before the 1918 revolution it was common for young men from 16 to have to do army service for a period of 30 years with their local landowner? He bought their uniforms and weapons for them, they got no pay only what they looted from the enemy. No wonder they revolted!

Drop weight and correct the form.. thats more important then how heavy a weight is. Dont lift heavy just because of the coolness .

Two weeks of dropping down a weight you will soon be picking up the big boys.
I could lift 50kg dumbells chest press. But i do 10-15 reps now so i had to drop a weight.

Quoted Text

getting pains in right elbow

Marc, that sounds very much like tendonitis.  The only cure for this is to rest that joint Im afraid

http://www.nhsdirect.nhs.uk/articles/article.aspx?articleId=358

Looks like on track.. if your diet and workout is good then we will see a good change come summer..

Whats your chest exercises like? With some cardio added you should lean up all over. leaner arms,lower chest.. keep it at.. diet is 100% .. workout 100%.. go for it mate!

Mate, if i can others can.. i get girls adding me on facebook cause they like the look of my arms.. frigin awsome lol.. tho not good for u if u have a missus hehe.

You need to be doing incline chest press also..

For a month try..

Incline chest press warm up set then two working sets of 10-15 reps
Incline Smith/barbell x3
Flat barbell/smith x3
Fly's x3

Think you might see a good change with that..also when you feel you hit a plateu...its sometimes good to change things complety..

when i hit mine i taught my body a lesson it will never forget lol.. chest was 10 sets of chest press. your reps go from 15 15 13 12 10 10 9 . you wont half feel it.. got me past mine but each body is differnt.. i know alot of people will change there program every 2 months or so..

saying that i dont think PJ changes his so i could be wrong..all trial and error!

Quoted from marc22

Anyone, can yougimme some indications on where you think i need to improve most on???

sort your fooking hair out!! lol just kidding. you look big and all but are you planning to lose any fat or are you just bulking untill your skin bursts?

haha his hair does need a chop william gallas lookalike..

Hows things been going? any weight changes?

Quoted from marc22

Im currently trying those sets you sorted for me tank, probaly cos i dont do flys much or the incline press, i have noticed a little bit at the mo. At first the outer side of pecs were sore probaly cos not used to doing much. I been doing various pushups aswell close/wide grip.

doode sounds like your doing every think but frow the kitchen sink at your pecs!! remember volume is not the key. INTESCATY!! if you have trouble building your pecs can i surgest doing 5 weeks uber heavy chest w/os. by this i mean if you benching 20kg 3x8 add 5kg and do 2x8 next week add another 5 and do 2x7 next week add another 5 and do 2x6 next week get the picture? your chest wont know whats hit it. i would only do this and one other exercise. weighted dips is IMO the daddy of widing exercises 4 the cheat. once you have done 5 weeks ease off a little drop the weight by about 10kg and incress the reps. NOT SETS!! this will shock the chest yet again as it has become used to the heavy weights and low reps. dont go heavy longer than 5-6 weeks though it will where you out and you will start to over train.

IMO arms should be trained little and hard! i do 4sets biceps 4 sets triceps. thats it! two days rest after.
you arms take a hammering all week weather your training back,sholders,chest etc they need more rest than
any other bodypart. as for is 22kg to heavey? how are we ment to know? we can see your form mate nor can
wel feel your work out. if you doing them with good form and its just your bicep lifting them then your doing
good when you start messing around by swinging the weight up. leaning in to it to lift it then you need to think of either dropping the weight or doing them seated. by sitting you cant cheat as much. what you have to
remember is never ever go in the gym 3 weeks on the trot and lift the same weight. its about progression.
each w/o should be hevyer. even if its just 500g. lol  

if you have a preacher curl bench at your gym use that. and hammer curls awsome exercise preachers and what they lack in the twisting action the hammer curls make up4.