thanks for the advice Burgie, I usually don't stretch because i'm naturally flexible (not double jointed but along those lines) so most stretches either don't work on me or I just end up dislocating something (usually a shoulder but I also did a leg once during a KO high-kick) but i'll take your advice anyway, though i'm not looking to adding on too much weight (only 8 kg) because I have a very low bodyfat percent (10%) so for me, being at 65 kg (my target) would be more then enough because i'll be as heavy as I can get without crossing over to an even higher weight class.
I try to add weight as much as I can as soon as I can, usually an exta 5 kg on the large groups (pecs, quads, lats) but the smaller groups are harder (deltoids, bicep and tricep) because with those a little weight goes a long way.

do you have a major differnse in how many kg can you curl and do tricep extentions? I can do a curl of 15kg with a jumbo EZ bar but i can do a tricep extention of 15 kilo with a dumbell (held in both hands I don't have that large of a tri...yet!).


Also I heard from a karate trainer that a good way to work on punching speed is to throw slow, techniquely correct punches while holding an empty dumbell for a minute then dropping the dumbell and again throwing correct punches but they'll come out faster