Just to share, usually i have this problem that feeling bloated when i drink too much whey in a day (i usually drink whey and some nuts during working hour so it is like 3 and half scoop of whey a day) and just last week til today, i have started to induce heavy dose of green tea ( 4-5 packs a day) and the bloated feeling is gone, but of-course not 100% but i do feel it is a lot better, guess my digestion system has improve through green tea. Feels good. XD~

It's very subjective. Glucosamine + Fish Oil. Yes layoff pressing movement, how many pullups do u do ?

I suggest about a month ? i know the temptation to starting pressing again ASAP (it happened many times when I tell others that have elbow problems). to be frank, you have a lot mirror muscle movements (chest , biceps , etc.) in your routine. Why not work on squats ? more back exercises ? lower back exercises ? hamstring movement ?

exhale during execution

this rule applied for all exercise?

Try it.
Very likely not all. Try exhaling when deadlifting. Probably not gonna be too smart.

Pullups is mainly for stretching before workout,not many!

Stopped squatting due to knee problem,knee problem is recurrent due to Tae kwon do training.

Can you give me some examples,the one i can figure out is:
Squat
Good morning
Deadlift
Lats pulldown
Bent-over barbell row
Front row

But some require arm strength!

The more you avoid the squats saying it's a knee problem, the more it isn't going to go away. There's a reason why things such as a 1/4 squats, box squats, atg squats, half squats, eccentric pin squats, squats from bottom up are used.

You don't have to go heavy in fact, you can always do between 16-20 repetitions with an empty bar and focus on standing up straight, and not round the buttocks up thus using the hamstrings (A LOT of ppl do that)

Actually i do squats,front squats hurt less but poundage is very low,i can manage 12 reps with 40kgs.

I have to use smith as there is no rack.

pizza care to explain more ? there are many school for squats, the powerlifting squat (wide stance, sit back), olympic squat (narrow stance, atg ) and then the rippetoe squat (using the hip drive, low bar position)

even the box squat , u have the mike boyle's touch and go style box squat or the dave tate's louie simmon's style box squat.

Pedro - I highly suggest you read http://www.tmuscle.com/free_online_article...for_dummies&cr=

it;s not your conventional bodybuilding type routine but there are many imbalances in your routine structure now. and U dun need CURLZ FOR BIG GUNZ, I may not have big arms but I NEVER DO barbell curls or whatever (only weighted chip/pullups and lots of them) and 1-arm DB Row.

many probodybuilders barbell curl with a strong foundation to start with and hoping it will increase their arm size (they've been training for years !!).

A lot of people, even in Pushmore that I've seen, round up. Meaning, it looks as if they are standing up, but they go backwards instead of upwards. Then their torso position has 3 angles. Start angle, then midway, then finishing angle.

My torso if I am at the lowest position and my angle's at 60 degrees, all the way till before lockout, I'll ensure it's at 60 degrees.

It's one of those things you'll get after seeing hundreds of hours of squatting and your own squatting too.
Another way to ensure this, is by pushing against the weights while descending. As in, don't let the weights drive you in, rather you drive against the weights and control the descend. I've seen too many people control until 3/4 squat and just a second before they hit depth, they lose tightness and then have the knees in, torso haywire, butt sideways.

Thx reading now!

I know my routine sucks,been trying to modify it for a while now,i'll read the article,come up with a new one and run it by you guys asap!

that being said, when performing squat, what coaching cues do you give ?

So what you are trying to say is the bar should stay centered at mid-foot. Keep your muscles tight ALL THE WAY for elastic energy. Don't go down too fast. Hips and shoulder rise at the same pace. maintain back angle during descent. stay tight. Do not let knee travel forward and knee caving in/collapsing inwards ?

thanks for your time and great weightlifting article!

I can't even remember all that when coaching. It takes a few seconds to think it up. So the cues are.

Depending on the lifter's torso angle and body lengths it could be ;

- Chest up in the fu(king sky
- Look forward
- Tight. DOWN! Tight tight tight tight!
- UP!

Or it could be

- Chest down, look in front or downwards
- TIGHT! Down slow.
- Drive up

Sometimes I have to yell "Don't be afraid of the bar, if you're afraid it'll kill you, then it'll kill you. It's fucking 150KG'S not 500KG fool!"

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Added on November 17, 2009, 1:11 pmA lot of people tend to kinda like "butt swing" up when they have knee injuries. I just fight against it.

This post has been edited by pizzaboy: Nov 17 2009, 01:11 PM

Training Session #1(MONDAY)
-Dynamic stretching
-Barbell front squat
-Dumbell incline press
-Seated rows
-Walking lunges
-Triceps rope pulldown
-Dumbbell side bends
-L-lateral raise

Training Session #2(WEDNESDAY)
-Dynamic stretching
-Decline dumbbell press
-Lats pulldown
-Split squats
-Standing military press
-Dumbbell row
-Woodchops
-Scarecrows

Training Session #3(FRIDAY)
-Dynamic stretching
-Conventional deadlift
-Board press
-One-legged Romanian deadlifts
-Barbell bent-over row
-21's
-Prone and side planks
-Reverse cable fly


Need to learn some of them tho!

Gimme your opinions?!

This post has been edited by pedro: Nov 17 2009, 02:05 PM

bro, planning to check out the new gym @ b beruang today. month plus x pump. hahahaha. where u selalu train?

You need big air when pulling.

What time are you going? They say it's nice. Might be going with JonYeap in a while.

I usually train in a private gym. Later going to try seeing the place after my midterms. Probably train there tomorrow just for fucts.

maybe at 5 after kerja. u?

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Added on November 17, 2009, 3:31 pmi go hari ni n esok la then

This post has been edited by zaxxshoxx: Nov 17 2009, 03:31 PM

I'd rather;

Back Squat : 5x12-15 (Since U got knee pain, go light)
Leg Press : 3x12-15
Step ups/Bulgarian Split Squats/Reverse Lunges - 3x15
Romanian deadlifts : 3x12
Core work : 3 x max reps

Bench Press : 5x5
Heavy push press : 3x5
Dumbbell bench press : 3x12
Pull-ups (3x max)
Chest supported dumbbell rows : 3x max reps

Deadlift : 5x5
Lat pulldowns : 3 x 12
T-bar row or Barbell rows : 3x8-12
1 arm dumbbell rows : 3 x max reps
Shrugs : 3 x max reps
Core work : 3 x max reps

Take one separate day to do all your beautiful pre-hab and rehab exercises and mobility workouts as well as god knows what else. You've a lot of those, but very little real muscle work.

Thanx a lot for the correction bro!

Gonna stick to yours!