I dont know! Hate 'em, would never touch them machines evil evil I say! Let deads kill my hams instead. Speaking of deads, tomorrow going to have them tested with new straps!

Kay this should be your journal lol. Nvm that seated shoulder press, do what feels good on you right !

It is very tough to progress on squats AND deadlifts unless you are a true beginner.

I'll be talking about this from a strength point of view, which is mostly aimed at improving your deadlift poundage. Generally you should prioritise your squats over deadlifts. There are many ways your deadlift can increase - I myself did not deadlifted for more than 5 months. But when I finally did them, I broke my old records easily. Why?

Because when I wasn't doing deadlifts, I was doing:
1) Lots of pullups
2) Lots of split squats
3) Hamstring work (SLDL and some leg curls)
4) Heavy dumbbell rows
5) Of course, some squats

True, the deadlift is a lower body exercise, but you need to have a strong back as well, and of course a strong grip.

As for the squat, to improve your squat, well you need to squat.

If your aim is to gain muscle then, I guess you could get away with going light on deadlifts - I know many 'pros' who do deadlifts the last on their back days, so that the focus is on the muscle, not on the movement. Maybe that can work for you.

Also, never say 'I did not feel energetic enough therefore I did not attempt it'. At the very least, go through your normal warm up. Like myself, for deadlifts I'll warm up with 40kg, 50kg, 60kg, 80kg before moving on to my work sets. No matter how high my work set is, I will always do 40/50/60/80 to get a feel of the movement. If I feel that the weight seems unusually heavy today, then I proceed with caution. Don't just skip a lift altogether, you'll be surprised with what you can achieve sometimes.

What are your weakest body parts?

My current split is Chest/Bi , rest, Legs, rest, Back/Tri , rest 2 days. I include shoulder work at the end of both upper body days.

Works alright for me. If I do deadlift heavy, I might still feel some slight soreness on Back/Tri day but I push through it anyway.

Leg curls are 'fun' =D

If I may suggest, stick with squats for 4-6 weeks, you should be able to progress every week (more reps or more weights, your choice) until week 5 or week 6, then change to deadlifts for 4-6 weeks.

That way you can gain more than switching exercises every week.

Your bent over row, you bent 90 degrees? Or just 45 to 70 degrees?

hey. i recognize the gym. its the one in The Club! Used to go there.. Just enrolled in CF actually. I've got a skinny frame too :/

@cheez

buddy, interested to train together at Iron Gym?

Friday-lower body (around 7pm)

Saturday- Upper body (around 5pm)

Bro. Busy with uni work? See that you train once a week like that