khan, you need to listen me man, i told you to do no more than 8 wide grip pull ups, when you can start doing reps dont go over 2x8, when 2x8 gets easy start straping some weight to yourself. do laying down leg curls or sitting, NOT STANDING. and only do decline situps on squat day, do ab pulldowns on the cable machine 2x20 on deadlift day. if you want me to keep helping you YOU HAVE TO LISTEN TO WHAT I SAY!!!!