Training tips and advice

[Pretty Boy32]

Hi guys,
All my life ive been pretty fit and active,
from a young age i played football (soccer) and always get fit,
i am 21 years old now and stop playing football at 17 when i seriously injurned my ankle.
I took a year to heal and i went back but was never the same so i threw in the towel.
For three and a half years i didnt do much then,
battled depression and my only known source of keeping me fit was gone.
This year i got myslelf a gym memebership,
Im 6"1-2 and weight 14stone,
since joining the gum 3months ago i have lost one stone in weight.
I am not fully happy tho,
Im not the strongest person in the world and would like to get a big bigger and toned without using supplements!
Id rather use weights and machines,
i struggle to do pressups and lift heavy weights!
My gym workout consists off:
4.5km on Bike,
2000km on rowing machine,
5 sets of 20reps with 35kg on aib cruncher,
3 sets of 10reps with 20kg on peckoral machine (struggle),
3 sets of 10reps with 20kg on Chestpress (struggle),
then on the bench i would do different lifting technics but again i struggle with weights over 10kg in each hand!
I am very very slowly seeing results but not like i wish too.
I want to bluck up and become bigger and more toned.

Anyone any tips or advice on the best way on doin so?
Also if anyone has tips on moving up in weights id really appreciate it.
Thanks

[bbos]

just stick with it, your desired results will come from hard work, don't rush things.

[IvanDraggo]

It's all in the diet. To see results, you gotta cut out the bad stuff.

[JMM-PAC]

just train hard and stay dedicated dude. gd luck

[JMM-PAC]

just stick with it, your desired results will come from hard work, don't rush things.

correct!!!!!!!!!

[Buakaw1983]

Too much cardio.Cut it to 15 minutes for warm-up.
Do compound exercises(Squats,Deadlift,Benchpress) with free weights.
Your workout should be finished after approx. 1 hour.
Eat,eat,eat.
This is how you get bigger.