I train upper body once a week, doing lat pulldowns, pulley rows, chest fly, shoulder press, overhead cable extensions and face pulls. i kind of try to stick to a diet but honestly most days i barely get 80 grams of protein. still kinda happy:)

20kg bar for reference

18m

I'd like to get a 50%/BW Single Arm Kettlebell Z-Press soon.

The heaviest bell i've pressed for working sets lately is 36.5kg for 5.

5'8 for reference lifting 100 for reference

Should have done another shrug :(

Yes, I'm on gear. Glad we got that out of the way 😊

TL;DR – I increase the volume on my biceps and triceps and notice greater progress than what I was doing before.

About 4 weeks ago I decided to increase the volume of on my biceps workouts. I go to the gym about 6 times a week and with 2 rest days. That leaves 1 day that I go twice for upper and lower. I decided that I would train by biceps on three separate workouts each time I go to the gym, that’s including lower body days. Two would focus mainly on the biceps so machine preacher curl or barbel curl, etc. The third would be a hammer curl or pronated barbell curl. After about two weeks I noticed my strength went up some what significantly. Before I did this I was able to curl 80 lbs on a Hammer Strength Preacher Curl Machine for 3x8. Currently I am able to do 110 lbs for 3x8. For being somewhat new to working out, about 10 months now, this was significant progress for me. 

Then during this process I decided to increase the volume on my triceps as well. I did one triceps exercise every gym session but I would alternate exercises. I would alternate between cable pushdown, using a V attachment, and overhead tricep extensions. This has also increase my strength significantly in my triceps. Started at 50 lbs on tricep extensions to now begin able to do 65 lbs.

This was something that I was noticing while tracking my workouts and will continue to do on my weightlifting journey. Interested to know if any of y’all had a similar experience or if y’all notice something else the drastically increased your strength in a short amount of time.

When I look at these videos, I see my back is curved. What can I do to improve this and anything else you see?

Ive been trying to do RDL for a month now, but I still cant seem to get the form right. Ive noticed that my form starts to break down towards the end. Any advice would be greatly appreciated!

Deadlifts haven't felt this good in a while.

How does these look? Weight okay?

BW 205 plus 45lb bump plate. This is my final burnout set. Nothing fancy or crazy today.

from 14kg to 8kg

The lockout was kinda shoddy.

Had 2 attempts at 140kg / 308lb which were pretty close, but couldn't quite hit full elbow extension.