Good job! You sure you are 65kg? You look bigger than me. What's your height?

That gym looks hardcore. What gym is it?

Gym looks pretty tight, what gym is that?

Good job! You sure you are 65kg? You look bigger than me. What's your height?

That gym looks hardcore. What gym is it?

Great thickness in your back and chest! Huge arms too! 

@Noel

thick chest bro, but i see BF level a bit high then last time?
Chow

Im not an ectomorph, thats for sure. This is my POV to become stronger. I always believe that a trainee can never neglect Bodybuilding movements, the rep work etc. I have been neglecting BB work and have been focusing on low rep work which is a bad mistake and I've only recently incorporated BB work in my routine. The basic 3 is also vital, Deadlifts, Squat and Bench. I can't put myself off by saying I'm a bad bench presser, I bench not as heavy as I squat and deadlift and I think this shows that how much bb work that I lack all this while.

Workouts like Cable Rows, Lat Pulldowns, Barbell Rows , Leg Presses and other BB movements should never leave a trainee's list regardless of their goals, strength or physique etc.  A strong back will significantly improve your Squats, Bench, and Deadlift. Your leg might be able to handle a 200kg backsquat, but can your back handle the weight? So is deadlift, can you maintain that strong arch when pulling a 180kg for 5 reps for instance. In terms of bench press, can you keep your back arched strong? See how much role does the back plays?

This is how I approach my routine, Low Rep demonstrates strength, High Reps improves strength. This shows that one cannot stick to low reps all the time, maybe once a month to see where you at in terms of strength. Other than that, keep the reps moderately high.

This might be a little long winded for you so I decided to stop here at the moment. Remember, this is my POV on training, and I just realized I've made a huge mistake to ditch BB work so you shouldn't do the same.

Good advice. My coach I think gave the best way to summarize this;

Go heavy, go high reps.

When we train, we never actually follow a particular system. We'll see what our weaknesses are at. Then we'll work at it. Then when it gets easy, we play with the repetitions. Higher rep for this set, add a bit more weight for the next set, pause at certain points, use chains to overload, use bands to assist in speed, use deadstop squats. All sorts lah

All these while I thought low rep work helps to increase the trainee's strength... So what about Rippetoe's? Is 5 reps considered low too?

Actually I am considering on lifting weights only until I start working, and after that maybe quit the gym and do cross training + cardio work instead, since I expect my workload in the future to be hectic, unpredictable and inhumane.

Btw, your posts were both good reads, thank you.

Nope. Every rep range, can build strength. Let's put it this way.

You've been training at 5x5 and your 5x5 weight is currently 100KG. (This gives you an average max 1RM BS of about 130KG btw)
But you've stalled for nearly 1 month and just can't do 5x5 with 102.5KG. You've deloaded and loaded 3x and still fail.

Simple. Move to 5x3 @ 102.5KG.

So maybe now you've got 117.5KG x 5 x 3 but can't move up anymore. No matter how you try, you can't.

Simple! Change to 3 x 8 @ 110KG

Okay, so now you've increased your 3x8 @ 110KG to 120KG. You've got 120KG for 3 sets of 8 reps.

Think you could do 130KG x 5 x 5 this time?

This is how we mess around with the rep ranges and keep the body going "Shit, what the hell is wrong with my owner? Why's he doing this!!?"

Any rep range can increase strength. Even up to 20 reps for a single set.

wtf...ur weight is almost same as me..i'm only 64 but your body are far more nicer than mine ! >< not fair

Nice.. But ill suggest you to mix your creatine with a whey...  I strongly believe once you stop your creatine you gonna lose a lil weight and size.. If you mix it with whey, once you stop your creatine you will definitely see much more larger and define muscle. 

Hope now everybody can see that NOel looks more fuller but the muscle just blur, this is the effect of creatine... So creatine play a very important role in gaining muscle saiz and fullness
ANYWAY ... HAPPY RAYA

slamat raya jugak kamarul

tapi mixing creatine in whey will produce slower absorption rate for the creatine forgotten why but one of the reasons is because creatine mixes and goes better with warm water and like me i dont take whey with warm water...
hahah

Great thickness in your back and chest! Huge arms too! 

I really dont understand, where does his fat on his upper body came from? I am 64.5kg and 171cm too, but i looks much more slimmer compared to him

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Added on September 19, 2009, 12:40 pmOh...one more thing..noel can post ur lower body too?? xD

guys, i want to ask something. i'm going to resume work out after raya. should i de-load or keep the weight that I last went to gym? please bear with me. i'm newbie..

All hail Noel

Seriously, after looking at your journal I'd have to say you're eating under the portion but growing so much, great work.