its kinda the best for me. Since power rack itself is safe . I'm considering in purchasing one set in my house next time

Tighten your abs, inhale when going down. Exhale when going up, back to normal position. Don't use machine, better.

Do you know how much it costs?

Let's continue where we left off in our PMs

"and yeah im prone to being fat, should i ditch the dairy even if im drinking no fat milk? @>@ ouh and i didnt mean cereal per se, meant oats and weet bix XD"

Being fat is not about eating fat. It's the excess carbs that is making u fat provided your caloric intake is within your range. Weet bix and oats are a great start for complex carbs source. Eat your veggies also.

I have posted a post on how to perform your 1st pullup and I am too lazy to search it. It involves performing negative pullups, the pullup machine has very little carry over to the real pullup. I say man up and give the bar some tuggin.

What are your goals again ?

WTBF happened to me last night?

On Thursday I deadlifted with more reps than I'm used to. This is the second DL session after a long pause from DLs.

The day after, I felt the customary soreness on the traps, the upper back and hamstrings. Nothing out of the ordinary. This is Friday, and I had a Sau Gong Chau dinner with colleagues, so I ate Pacific clams, steamed patin, sea cucumber, giant prawns, and downed 2 beers.

I went to sleep at 2 a.m. only to awake in the middle of the night with extreme and intense pain in my upper back. I tried massaging myself there, but it was sore beyond description. Even a touch caused a grimace. I downed a paracetemol (Panadol) tablet and tried going back to sleep. Impossible. My upper back was like on fire. No position could give me any relief. I tossed around in bed, groaning in pain and swearing at myself for being stupid enough to DL as I did.

At around 5 a.m. I took another Panadol. It did help, but with imperfect success. I still felt the burning pain around my shoulder blades.

After a while, I drifted off into sleep. When I awoke this morning, I felt a general stiffness around my traps and upper back, but no pain. It was like last night never happened.

What happened to me?

Guys i need some help...Let me start,Im 17 dis year with weight @ 93kg/160cm tall!..I just joined gym 2 months back,my main intention is to lose weight and built up my muscle..But i dun want to look like those bulky/buff type..Just a normal body with muscle..So,last week the Trainer in my gym(celebrity fitness) told me that i should not do cardio and carrying weights together so that i wont be buff..He said just do cardio only for now until i burn enough fat!

But,my friend in the Fitness Concept(was an ex CF trainer) told me that that is all bullshit.He said to burn fat faster,i need to cardio and weight training together!

Im now very confused guys...Helpp!!

He doesn't look very big. It almost seems like his workout was entirely based on this sorta training. Not quite surprising actually to see such a progress if you ask me. His arms and whole back structure seems to be like a cross-training/martial arts physique.

cut down cigrattes , clubbing, drinking, mamak, cyber cafe

Damn, I had sprinting training for 4 hours yesterday and it tore me apart. My obliques, hams and calves hurt so much today. Only had enough in me for 5 sets of squats before I gave up on legs and moved on to shoulders.

I do have those in my routine but push presses provide something I can't get from seated presses,the "feel good" factor.

Doesn't make sense I know.

is push press any diff from military press? if no i guess i can change it to seated db press then. 
doing rippetoe's btw.

Another option is also viable. I used to think this way too but one can get massive gains in size AND strength from a conventional bb program too. Still, Rippetoe is a solid program.

See.... the thing is, don't follow this exactly. One thing Terry says about bodybuilding is go by feel. Instinctive training. Sometimes you feel a lil bit under the weather, so just hit it up with higher reps and lighter weights. If you're feeling particularly strong, go for PR's but poundages are NOT something you should be paranoid about.

What separates a successful bb'er from a newbie is not only the training, but the ability to know their body, to ditch what doesn't work for them and to apply and modify things which exactly suits them. But certain things do apply. Low reps all the time is a no-no. Go for the pump, always the pump = blood flow, fascia stretching, nutrient transport, I'm sure you know these basics.

I had that lower back injury? Geez... when i sneezed i would collapse on the ground from the pain. Same thing when i coughed. That bad.

So i brought my girl to see Terry yesterday at his gym. Lol... showed her his newspaper clips and bb trophies he put at his gym. Do you know whenever i train there, i feel a lot stronger. It's something about that place, you just know that a lot of pro bodybuilders have touched those dumbells, it's weird but i feel like some of that strength is in the feel of the weights. So much history there. First time i went there i was literally in awe of that place, it impressed me a lot more than commercial gyms ever would.