Try not to jerk the arms up, but really use the shoulders to lift the weight. Your elbow should not rise higher than your back. If you want to work your upper body at home , a dumbbell back workout is the perfect thing to add to your routine.
Limit your cardio during the bulk and like stated use the BMR calculator and add 500 calories to it and get your fork and eat like hell.
Nope, you said your using a machine to do the bench, we told you to stop using the machine and use free weights if you want to make decent strength gains.
The leg press is a good exercises, but it is not a cornerstone exercise like the squat.
I have never used high reps except in some shock routines and noticed that most routines on the site stick to the 8-12 range...
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