I forgot to say
Holy moly you stronk. Girls are gonna be impressed by that athletic manly body.
very nice for a girl, add more to squat to get better booty 😜
good for first few months you should be able to do 55kg bench in a few months and should really be aiming for 65kg bench at your height and weight for about 5 reps. but that will take some time
keep it up m8
bench press 45 kg is the weight of the bar + 1 dumbell of 12.5kg on each side?
!!!111KEEP CRUSHING IT BRO!!!!!
omg dude is real bad...
this is my best
u need to make more massssssssss
Why only 5-8 reps?
i would go a little lower on the weight and higher on the reps
my max bench is 1500
Really nice stats bud!
How old are you / length / kg ?
What splits of you doing, how long are your sessions, what's your diet and rest like?
Are you training hard enough? I remember when i started I was very quickly being able to do bench press sets with 60 kg and I was rail thin teen at 64kg.
do at least 4 sets and increase weights
At frist its nice that you are doing sth for your health.
The progression is quite good for 2 months. At a certain point your progression will slow down. But still go to gym and train, even though you think you dont progress. If you track your records or you use an app, than look up if your feeling is "right". You will see, that you progress, but the time periods for progression will expand. The sad thing is Muscles need time to develop :).
One personal story, I needed around 3 years to do my 120kg bench press (3 reps) and i started with 60 or 65kg.
ANd also one hint: Me helped a lot to vary the reps in train (for example 1 set with 15, 1 set with 10, 1 set with 8, 1 set with 6 repition, if your plan is muscle hypertrophy. If you want to go for strength 5x5 is a quite nice train system.)
Good job and continue working :)!
Keep going and track your progress
sorry but its pretty weak
Send me your email, I will share my spreadsheet to track progress.
45 kg bench but still 55 kg squat? You either got a great bench or a bad squat.
Are we being real here? It's not good no, but progress is gonna happen just keep going.
I'm 173cm, 85kg, 3 years training
Bench 110kg 3 reps
DL 180kg 1 rep
Squat 140 kg 3 reps
Dl and squat I could probably do better but I don't want to get hurt.
So eat more, train more and constantly and you will improve
Freeletics 2 months
30 push-ups without break.
25 burpees below 2 min
3 min Plank Hold
I laugh about the gyms visitors. Train 1 or2 muscle at the same time meanwhile I train my whole body. When I compare it with my gym time I never felt so healthy as now.
I read you upgrade weights when you hit 10 reps.
I would suggest hitting 12 before you put more weight. I don't know why but that's how I do it.
Bench dumbell 26kg on each hand
Deadlift only 60kg for now as I just started this exercise
6 months of gym
Keep up the good work mate
bench 45 with or without bar? seems pretty low for 2 months. i started right with bar 40kg first time i went into the gym.
keep going, all that matters that u want to change.
Hard to suggest anything without more details, maybe talk with some people in the gym/coach. I'd personally do 8+ reps when doing only 2 sets. Otherwise 3 sets. But yeah, as long as it works for you. It doesn't really matter too much.
Keep on going my friend. The earlier you start the better. Most important thing imo is consistency and listening to your body + form. It's ok to skip a day when not feeling well or having pain, but once you have the rhythm of working out 2-3 times a week the fun really starts. I even workout 2 a.m. cause I don't feel good mentally when skipping.
Also do some warmup. I used to get pain in my elbow and take more rest days, but it always came back. Since I warm up 5minutes with arm swings it's all gone. Bandage for elbow is also pretty good.
Just keep on going. And take some pictures every couple of month to see your transformation. When you see your gains after 1 year it will be really big difference and good feeling. :)
Depending on your nutrition you can consider getting some whey. I eat very little and my protein intake is pretty low. Without whey, I'd never see gains. Was honestly a gamechanger.
this why u should never ask on the internet for validation or confirmation. most people just say its bad progress and will lower ur confidence. u better just build ur own opinion as long u have developed a fire to change and go constantly to the gym. this is already a step to a better you
i recommend a pt so u dont fuck urself up unless u already know what youre doing
follow the SS routine imo. It gets you into the rhythm of working out and u see results fairly quickly. Increment 2.5kgs every workout (except deadlift, increment by 5kgs). I did it for 2-3 months, started at 40 kgs squats/deadlifts and got up to 85 kgs squat 5x5 and 95 deadlift 5x1. maxed out my diddys and squats at 120 kgs and 100 kgs respectively after those two-three months.
My bench is terrible tho, I've always had strong legs but a weak ass upper body.
as long as ur making progressions, and u r feelingn gud
Does not matter how much u r benching
Keep up the work bro
more sets, more reps, less weight
Bench more, squat more and you'll get bigger numbers and dont do the high rep bullshit, low reps are way better if you want to increase your strength
ngl, pretty weak, but I think I started lower than you
just gotta stick to it, youll improve.
Wow squat 55, I used to do 40kg squat but I can't really go to gym now.
I started in last december (after not being able to do any physical work for 4 years), started slowly, machines and easier body weight exercises.
I've been doing these main gym exercises for 3 months now.
Stats: (175cm 65kg)
Bench: 35kg 8-10x, 40kg 5-6x - blood pressure problems so I'ts been very hard to go up from these numbers, I should start doing push-ups aswell.
Deadlift: 60-65kg 6-8x
Squat: 50kg 8x, 55kg 5x. I am doing ass to grass style, I have great movement and also been improving more compared to bench and deadlift.
You should'nt really care about those numbers man, everyone is different.
implement some sets of 3 with higher weight also im so envious that your gyms are open :(
Calculating without the bar ? ???
5 rep is a bit to few and 3 sets is better i guess (trained for a bit myself but my brother for real got into it) so i guess 3 sets with 8 reps and a bit less weight would mbe more healthy
Keep grinding dude, don't give a fuck about what people say.
I do recommend sticking with a lower rep range. I usually stick with 4-8 reps on the main compound movement exercises