Been doing this twice a week for around three months now in conjunction with some other routines from the P90X program and have seen a big difference. Previously only had visible abs when flexing, have much better definition now. I've also started doing some of the exercises from this: http://www.coachr.org/core_stabilisation_training_for.htm as I’ve recently started to get back into running after being out for ages with a tibial stress fracture.

Did the Lancaster half marathon at the weekend in 01:41:35. Over 7 minutes slower than my PB (crowded start, hill climb and single file sections didn’t help) but was my first real race in ages so took it easy most of the way round and only started to push from the 9m mark. Hoping to get back to training more regularly now and get some of my times back down to what they were at this point last year.

I went to Uni at Lancaster - many good memories love the place

No sir, but I've always heard great things about their whey if that's what you're wanting to know.

I use myprotein.co.uk the cheapest around I've seen good quality as well.

Up to 13 stone 10 pounds now

Gained an inch on each arm, half an inch on chest, 1.5 inches on shoulders and dropped half an inch of my waist.

Bodyfat gone up from 6.7% to 9.9%

Am now able to bang out wide grip chin ups now, also started doing 8,6,4 reps on my chest which feels good.

I messaged Optimum Nutrition them asking where my order was and received this email in return. Firstly there have been no phone calls or voicemails, also why the mother fuck is a protein company asking me to send them a utility bill??
The bank acct I paid with is the only account Ive ever had and Ive never had aproblem with purchasing anything, ever.
Is Optimum Nutrition even a real fucking company. If I hadnt messaged them were they just gonna keep my fucking money?

"Dear Customer,

Thank you for your e-mail.

When we processed your payment our bank contacted us to advise us that there was a security query on the payment as the details provided did not match those held on record with your card issuer. We have tried to contact you by telephone and left voicemail message with you. If you would kindly forward a copy of a utility bill confirming the billing address we can arrange to release the order for dispatch.

We look forward to hearing from you at your earliest convenience.

Kindest Regards,

Graham
Optimum Nutrition Service Centre Team"

this site - http://twentypullups.com/ - i have just noticed has stolen my boat for their front banner..
nevermind that it's a chinup either

Doing way too much.

You don't need to do that many exercises. For chest tri shoulders, i'd do say Bench, Military Press, Flys and tricep dips. Go heavy on each exercise.

I've never been a fan of doing too much, especially early into weights.

You might feel they arnt as effective because you're overtraining, and becoming tired and weak during the session.

Frankie's 5x5 is a good routine. I'd give it a try. Much better than the current routine.

I've always thought 5x5 programs are stupid. Once you get to quite a heavy weight, you'll just about muster the strength to push the 3rd set let alone doing a 4th and a 5th. It's alright when you're starting off, because you're usually pushing pussy weights (Relative to your own strength) to get into the flow. But once you're actually breaking your balls, that 4th and 5th are near impossible…unless you have like a 15-20minute rest.

I'd cut down the 5x5 lifts to 3x5 after around 4-6 weeks.

I see. Well then I'd recommend he does Rippetoes instead, he'll get more out of it in 2 days than using a pyramid programme.

Yeah, mate. It's a great programme to get stronger/add mass, providing you keep the cals up.