quest to improve compound lifts

lol this lad i used to compete against had a max bench press of 70 pounds so it wasent to hard for me lol.
as for my stats
i used to be a real fat ass when i was like 11 - 12 so i started going the gym then just doing cardio did that for like a year and lost about 2 stone. anyway i was always a tall kid taller than everyone lol so i was always naturally stronger than others when we had arm wrestleing  comps etc however when i got to 14-15 every one started getting taller, and catching up on strength. so i thought sod this not letting this happen so started doing weights at like 15. the first thing i went on was the bench press lol i think i managed a press of about 115 pounds and out of all my mates thought i was incredibly strong lol thats why i cant belive all these kids that say on here that they can bench like 250 pounds.
 
anyway my stats atm
height just about 5 foot 10
weight 180.5 pounds   17% body fat (according to ****y body fat scales)
biceps
left 14.5
rite 14.5
waist 34.5
calve 14ish
neck 15.5 inche
 
ive only been seriosuly lifting like proper routine reasonable diet since hmmm id say april last year. i added alot onto my bench press becasue thats all i did really lol it shot up to like 180 pounds in no time at all but after that the increases stopped. its quite strange because at the time of the increases i was bench pressing evryday for like an hour a day prity strange when you see all the stuff about overtraining. but than again i did nothing else really. diet was crappy at first just loads of food i never really considered nutritional values i just ate loads of pasta and pizza.
 
my goals which are perhaps a bit far fetched are a 300 pounds bench press a 350 pound squat and a 500 pound deadlift. so thats another 75 pounds on bench 100 pounds ish on squat and 170 pounds on deadlift.
 
i have been offered steroids before but i only believe that serious body builders that think they have a chance of competing in the futre should take them.
 
i will hopefully get some pictures up before next week
 
i feel my weakest area is my calves which are tiny like my little sisters lol my chests also prity bad the upper part is solid but the bottom bit it quite 'fatty' strongest is my upper back i naturally have fairly broad thick shoulders. but also a big waist lol
 

right did some pics just didnt do many as its late lol so i did some back pictures here goes

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another

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k
 

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relax
 

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sh*t lats
 

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did back and shoulder day but true to the form on this country it was interupted by rain.
DEADLIFTS
130KG*5
130KG*5
130KG*5
130KG*4
130KG*5
 
30 VARIOUS GRIP PULL UPS
 
5 SETS OF 6 BODYWEIGHT
 
OLYMPIC BAR ROWS
 
60KG*8
       *8
       *8
       *7
       *7
 
DB SHOULDER PRESS 35KG
 
35*7
35*6
35*7
35*8
 
LAT RAISES   L      R
10KG*          9      9
10KG            9      8
10KG            8      7
10KG            9      7
 
RIGHT I had to do the raises and presss in my bed room so i got bollaked for bringing dirty weights in my room lol owell.
deadlifts were alright i didnt go to failure as i really didnt feel to well i could of done 6 or 7 reps for each set but i felt really light headed ive been getting up at stupid times in the day due to late nites and there taking there tole. but its back to school on wednesday so itl all click back into place
 
heres another pic of left tricep
 

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right did day 3 arms
 
god this was a damn good workout hardest ive worked in a while
 
bicep curl                       super set           C.G bench pres
              l               r       
8.5kg      15            15                      62.5kg   *    12 
10kg       10            10                      65kg      *     9
10kg       10             9                                   *     7
10kg       8               9                                  *     7
 
concentration curl     l         R    ss with single arm tri ext
10kg                      11       11            7                 6
                             9        10            7                 7
                            9          9            8                  7
                            9          9   7.5kg  *13              12
 
hammer curl  l         r
7.5 kg            11   11
                   9      9
                  9       9
 
tri bench dips bw
 8
8
6
 
god i felt strong and powerfull on this workout the bicpe curls were damn good heavier wieght and more reps for each
also the cg bench was great i upped the weight and the reps stayed the same
ive lost my dman tape but i think both my bis are 15 incge now haha.
 
      

good job on keeping to the routine, and youre looking pretty lean man, your BF% looks pretty low, lower than 10% id say, triceps look killer.

im 19 percent body fat lol i got some measurers i think i look lower thought owell
 

NO WAY are you 19%
 
Thats impossible, if youre 19% then im 25% LOL.
 
Youre around 6-9%, 10% max.
 
Youre looking damn good, especially the triceps.

hm well the body fat scales read me as 21 percent and the calipers 18-19 i duno. anyway am off to do leg day nice avator btw LOL

hmmm day 4 i did legs which i hate
 
squats 90kg*5 after this i had a pain in my hamsting
do i didnt want to risk it them 5 reps were tough i was finding them easier 4 weeks ago my leg workouts are not long enougth i now no this now they need more volume legs imo are the body part that gets least overtrained because you use them all the time im going to start going the gym for leg day which means i can do more excercises etc i have no excuse because i can drive now and the gyms 1.5 miles away lol
after that i did 5 sets of light squats
did 60kg*14   ass to the ground sqauts
65kg*12
65kg*12
65kg*12
65kg*10
 
db calf raises   l     r
15kg              8     8
                    8     8
                    8     8
                    8     8
                    8     8
 
damn i got pissed off so i finished the workout i have no whey protein now so i dont feel like im getting enough protein and im back at college now so damn i have no money. hmmmmm its all going pete tong.
 
i decided to mess around after this i did
shoulder press
65kg*3
 
i have come to the conclusion that i have a strong upper body and weak lowe  body this big guy that comes to my gym is massive and he can only shoulder press 60kg*5 and he uses a hell of alot of his legs and whole body. owell damn day 5 2moz im gona work hard
 
i also measured my biceps tonite found the measure
 
and my left bicep is now 14.6 inche and my right is 14.5
 
not to bad theyve grown recently probs down to the cratine tabs and that tribulas testos..... somat dunno the rest of the name lol.
 

http://uk.youtube.com/user/franco18grant

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Dont worry man i know how you feel, my routine got cut short because of college, and i keep forgetting to take my creatine before i go to the gym, il be starting it next week now lol.
 
sometimes bumping up squat poundages is hard, i hanged around 132-165lbs for quite some time, then it just shot up, then again youre on 200lbs so a quick jump is less likely given the weight was more challenging to begin with.
 
 

right today was day 5 which is basically a piss about day
where i do anything i feel like
i worked hard today.
 
bench press
60kg*17
90kg*3
80kg*6
wide grip bench80kg*5
close grip bench 80kg*4
 
skull crushers super set with conc curls
 
skll crush
15kg*7
*9
*7
*11
 
conc curl
7.5kg*19     19
15kg * 6       6
7.5*    17      14
7.5       15     14
 
shoulder press
went for 70kg damn it failed used to be able to do 5 pounds more than that
 
60kg*2 damn it
 
shrugs 60kg*13 easy warmup
80kg*10
80kg*10
80kg*10
 
db shrugs
30kg*15
      *15
      *15
 
right i have an amazing reason why i did so **** today. hmm i woke at 8:30 damn 20 minutes before collage starts anyway i quicky got dressed brushed my teeth had nothing to eat jumped in my car and speeded all the way to school damn i forgot my lunch money and not enough petrol to get home and back so i went 7 hours with zero food lol o dear. but i think this is why i had a duff workout. also for the last 2 nights i haveent been able to get to sleep till 2am dispite going to bed at 11ish both nites every thing is going aginst me at the moment
 
however i measured my arms after the conc curls and they were 14.95 inches pumped lol so get in there
 

http://uk.youtube.com/user/franco18grant

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