You sound kind of like a douche in that comment since you are implying that no one here knows what they are talking about and that you know more than anyone here. Some people here legit know what they are talking about. I myself have been lifting consistently since 8th grade, and know very much about weight training and staying fit. Don't judge the many because of the few, and don't judge the few because of the many.

I said 90% of the people giving advice are fucking idiots.

how much can you lift?

Decline bench - 115kg
Flat bench - 100kg
Incline dumbbell press - 40kg dumbbells
shoulder dumbbell press - 35kg dumbbells
squat - 80kg
deadlift - 120kg

bicep, tricep and deltoid exercises vary.

I neglected my legs for a long time, i'm paying the price for it now, apologies Arny.

80 kg squat compared to 100kg flatbench? lol you obviously dont know enough about lifting to be giving out advice if you forgot about half your body.

I neglected my legs for a long time, i'm paying the price for it now, apologies Arny.

Your legs should be able to handle more weight than your upper body, seems a bit weird that your legs are 20 kilos under your chest.

I neglected my legs for a long time, i'm paying the price for it now, apologies Arny.

This is my leg routine bro (added squats though)


Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
1 min rest

Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

1 min rest

Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

5 min rest. Recuperate and mentally prepare.

Seated Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)

Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

do you purely only lift, or do you do lots of cario as well?