Hi,

I've been training for 3 months now on a 3 day FBW comprising the following:

Warmup - Walk on treadmill
Leg Press
Leg Extension
Leg Curl
Calf Raise
Bench Press
Lat Pulldowns
Seated Press / Lateral raise (alternating)
Seated Rows
Bicep Curl
Tricep extensions / dips (alternating)
Crunches
Leg Raises
Cardio - Run on treadmill
Cooldown - Walk on treadmill / stretches


Having never been a real big eater I have focused on trying to eat well with a good balance of Protien / Carbs. I'm using a Whey protien / Carb / Amino Acid shake from Musashi to supplement.

I have also had some health issues in the past and the specialist I am seeing has me taking DHEA (50mg) & L-Arginine (1500mg) to address a low Testosterone level (low end of normal). This is due to be reviewed in July.

I am 180cm (5' 11") and to date I have gone from 69kg (152lb) tp 71kg (156lb). My measurements have changed this much:

Shoulders +2cm
Chest +5cm
Waist -4cm
R Bicep +.5cm
L Bicep +1.5cm
R Forearm +.5cm
L Forearm +.5cm
R Thigh +4cm
L Thigh +2cm
R Calf +2cm
L Calf +1.5cm

What I want to know is whether this appears to be reasonable / good / poor progress. I am aiming to build strength and some size for sport (goal weight of 78-80kg (172-176lb) .

Also is it normal for body parts to react differently, ie my right Thigh has grown double that of my left thigh... don't get me wrong I don't look like a lop-sided freak (I hope not anyway) but I'm curious as to whether it is normal for this behaviour... are some parts slower to react ?

Thanks in advance.

Looks like you made progress. Seems like lost some fat since you lost cm off the waist, and gained a little everywhere else. But 4lbs is not a lot.

I think your routine needs a lot of work though.

As for low test levels

Doing big lifts like power cleans, deadlifts, and squats while eating a high protein diet, with plenty of red meat and saturated fat is a sure way of increasing test levels.
I read about a guy, that had a test level of extremely low 68. After around 6 months of following the squat and milk program his test levels went over 600.

Whoa, you do all them workouts on one day?

I'm currently doing 3 sets of 10 with 30-60 sec break between sets. Any reccommendations for an alternate FBW (I can only get to the gym 3 days a week). Many people recommend compound exercises ?

I'm not looking to gain huge amounts, just a reasonable gain in strength and size to assist in sport.

I should also mention I had a total of 3 weeks off the program in the 3 months due to a family holiday and sickness, so really the progress is from just over 2 months.

That was my first thought!

You have made some ok gains thus far so well done. However, some of this would be down to beginner gains. Your routine needs a lot of tweaking.

No need to do so many exercises. Pick 5-6 max compound exercises (3 upper, 2 lower for eg) and mix up your set/rep scheme. Get rid of the first three leg exercises and replace with barbell squats and deadlifts.

Tricep/bicep curls are not necessary either. Your arms will get a great workout doing dips, bench press, chin-ups/lat pulldowns and rows.

This will give you a much more effective workout and you will be spending less time in the gym.

this is your main problem,also to many exercises try
A)
squat
chins
dips
bent-over-rows
millatary-press
B)
deadlift
bench-press
pulldowns
db shoulder-press
A,B,A, ..B,A,B,