Yo yo few days since a proper update!

I've spoke to anthony about my problems with one arm rows so my routine C has been eddited to fit that, routines are shown below....

Routine A and B (as before)

Routine C
DB Rear Delt Raise / DB Rear Delt Raise / Machine Row
Seated One-arm Cable Row (rest/pause set)
Dips
Cable Lateral Raise
Cable Shoulder Press
Ab Crunch

Then after this week (week 4 on Ants routine) I think things maye be changed / switched round a bit.

Weight on Monday was 147.4lbs (so 0.5lbs up from last week). I've increased the cals a touch this week (now on 3725) to hopefully keep the gains coming at about 1/2lbpw.

Routine A (for rehab) is coming along nicely; lunges are a very new exercise for me and the physio had me start at 3kg db's! and wanted me to increase weight every 2-3 sessions so I am currently only on 6kg on the 3rd set. With SLDLs and Squats I used a similar approach but have been doing these longer so I am on heavier weights (17.5kg on SLDL and 12kg dbs on Squats). After 3 sets of each and 4 on squats, I felt like I was actually nearing failure on the squats last workout (don't laugh! I havent done leg work for so long so strength has obviously dropped! :-P). I will not increase the weight yet as last workout I stopped for a few secs after every few reps to re-adjust form-wise. So I will try to cut that down and keep the form spot on before increasing to 14kg dbs when I am happy. And use a similar approach on SLDLs. It does mean that I may soon(ish) be able to go to failure on a few leg exercises (which will greatly help my bulking); but I need to check my form is 100% and do it slowly so as not to increase the weight too fast and gradually loose form.

Body-wise I have good and bad moments. I looked in the mirror last night which is right under the landing light (after getting changed for bed) after eating and thought! omg; skinny arms and a bit of a belly and poor posture! Whereas other times I think; hmm coming along nicely; lean and pretty muscular. I would love to get a bod something like Cristiano Ronaldos; just a lean muscular good beach bod but nothing too big. Reckon I'll need another stone off muscle to get near that though.

Richy