You could try what I do; 10-15 minutes of an exercises at the end of every lift

Well, I have like 2 years going to the gym and I still have my enemy: the bench press. I can't put a lot of weight in it. While I saw many putting discs of 45lbs I was putting 5 or 10lbs at most. Now I work better with 35, sometimes 45 and with some help 55lbs.

I was ashamed of myself too as I was too skinny, but now i gain some weight and can lift much more.

I can tell you: go to the gym. And forget about how good or bad do you look or how much you can lift. You are there to actually being in shape and gain strength. That's the point of the gym.

So, you mean combine my routine with abs? Because I do a sessions of abs every day.

Yea I mean setting 10-15 mi utes aside immediately following the lift to do an exercises. I find it works better for me that way

Good, I'll try!

My nutritional info for the day

Calories: 2,100

Macros

Protein - 118

Carbs - 316

Fat - 40

mmm Not too bad, I can easily fix it by lowering the carbs and limiting some portions. Also eating some healthy fats, maybe an extra scoop of peanut butter. Overall I'm liking my new diet

How often do you level up your workout routine, add weights, reps, workout days? I remember reading that in 6 weeks your body gets used to the routine and you should make changes. I'm interested how others are managing their routines. My cycle is 2 days of work and 1 rest day, over and over. I've decided to add more reps starting next week since my current routine has become too easy. Also has anyone done pistol squat progression and how long it took to get the first clean rep?

Very often. I try to add max weight to my core exercises (bench/squat/bent row/deadlift) each time i lift. I also add weight to my other exercises as much as I can. I'm a little different in that I also train for mental toughness so there are a lot of until failure exercises in there as well. I like to push myself. Reps I don't necessarily add unless I want more muscle endurance than strength; I have a pretty good rep system going now.

I dislike pistol squats I even like weighted wall sits more  

Ice raised a good point in his post; I should be doing little updates on my physical health here as well, as well as my diet (perhaps he he). So I suppose after today's gym trip I'll weigh myself and give as little update

October 7th personal update:

As promised, here is a little personal update as well as a briefing on my patterns etc.

Supplements:

Pre-Workout: Cellucor C4

Recovery: BioX Power Whey Complex

Cardio:

Cooper test (2.4 km run) at 11:50

Beep Test at 10.5

Cardio is not my strong suit and it will be worked on; however I am fairly pleased at how well my cardiovascular fitness is considering a lack of attention on it.

Weight-Training:

Here is my lift schedule

I have gained about 25 pounds of muscle over the past year; about 5 of those have been in the past month. Current weight is 205 pounds at 5'10"

I haven't really tried to max anything but here are my current stats for core exercises:

Barbell Squat at 365 pounds X 3. PB is 425 lbs X 3

Reverse-Grip Row at 245 lbs X 6. PB is 275 X 6. X 3 reps has not been tested

Dumbbell flat bench press at 80lbs X 6. X 3 not tested but I'm guessing ~ 95 lbs. PB is 100lbs X 3.

Hex-Deadlift has not been tested at all. PB is 475lbs X 3.

In terms of lifting I am well on my way to shattering all of my PBs by the time the second semester comes around. Progress is pretty damn quick. I have been setting PBs in other lifting exercises so pretty proud of that.

Diet:

Could use some work. I could probably start consuming more calories (goal is 4,000 calories/day) and eating more veggies as well

Sleep patterns:

To be honest they are pretty damn horrid haha. Average bed time is around 1 am and average wake up is 11 am. I need to start getting to sleep earlier.

Overal feel: Feeling pretty great! It's amazing how much happier a person can be when they are exercising regularly. Alertness, sleep quality, bloodflow (hehe), appetite, grades etc have all improved since the start of the semester!