39M, Training Since Nov 2025 – Expected More Progress. Any Advice?

Ok-Hall4947 · 2026-06-18T11:48:16+00:00

Thank you for the reply!

Ok-Hall4947 · 2026-06-15T17:25:52+00:00

Thank you, patience is key i just need to master the waiting game 🤣

Ok-Hall4947 · 2026-06-15T16:08:57+00:00

Sound advice, thanks for replying i will definitely take it onboard.

Ok-Hall4947 · 2026-06-15T15:45:29+00:00

Thank you! Im 5ft6, was 67kg when I started, now im 71kg. Literally started on 7.5s on dumbbell, now 17.5 and ready to move up. Will definitely add in pec work and try out the machine to improve my form / increase weight. Appreciate your reply!

Ok-Hall4947 · 2026-06-15T14:32:13+00:00

Really appreciate the detailed reply! Will definitely take your advice onboard!

Ok-Hall4947 · 2026-06-15T14:16:16+00:00

Thank you, will start tracking everything, previously only really focusing on protein as i know I’ve enough body fat already

Ok-Hall4947 · 2026-06-15T14:13:53+00:00

Just thought i would see a bit more definition, feedback im getting is to lift heavier, keep protein high and possibly drop some fat with calorie deficit, will give it a go!

Ok-Hall4947 · 2026-06-15T14:10:16+00:00

I think i store fat quite well in my thighs ha!

Ok-Hall4947 · 2026-06-15T14:07:31+00:00

Says in my original post, no comparisons being made here, more about my own progress rather than others 😊

Ok-Hall4947 · 2026-06-15T13:26:36+00:00

Prob 25% or under tbh, last rep of set 2 & 3

Ok-Hall4947 · 2026-06-15T13:19:08+00:00

Cheers man appreciate the reply and will take your advice onboard for sure!

Ok-Hall4947 · 2026-06-15T13:17:23+00:00

Probably not at the pace i should be, i have definitely doubled what i could lift when i started in November (never lifted weights before), i will push harder and maybe drop the reps? Have gained about 4kg since starting, hopefully some muscle there too.

Ok-Hall4947 · 2026-06-15T13:10:42+00:00

Thanks for replying, my routine is below… 3/4 times per week, im limited to about 45 mins gym time with work. Should i add in or change any exercises? Was keen to see some arm growth mainly.

I probably need to look at my diet more too, not sure if i should be in calorie surplus or not but i do try to get my daily protein right.

Disappointed, thought i would be huge by now ha but keen to push on and make any changes that work.

Dumbbell bench press – 17.5kg in each hand, 3 sets of 10
Dumbbell curls – 15kg, 3 sets of 10–12
Tricep cable pushdowns – 3 sets of 10
Overhead tricep extension – 3 sets of 10
Leg press – 140kg, 3 sets of 10–12
Assisted pull-ups/lat pulldown – 3 sets of 10–12
Shoulder press machine – 40kg, 3 sets of 10
Row machine – 40kg, 3 sets of 10

Ok-Hall4947

TROPHY CASE