Black Judy,try egonutritions for harbinger..or if u muslim,go to maxx fitness also ok...
coz harbinger is non halal..last time i wanna buy..tak boleh pulak..eheheheh

Shoulder + Legs

3 days a week, it's better that you stick to full body training, or Day 1 Upper Body, Day 2 Lower Body, Day 3 Upper Body, then the following week start with Lower Body etc. This would be more ideal. What are you training goals?

I am not anti-machine but smith is really bad for learning the compound movements

The Smith machine locks you into a fixed plane of motion, which develops what is called 'pattern overload syndrome'. This was coined by Paul Chek and is explained as

People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If one always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But he can't change the pathway, the bar will always be in the same position. This commonly leads to chronic injury over time. The weight is stabilized for you. However, the joints operate in multiple planes. Use of the Smith machine, greatly decreases stabilizer activity. That creates a problem when the trainee returns to free-weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life.

This clearly applies to any exercise. Because of the mechanics of the knee joint, the body will alter the natural bar pathway during a free-weight squat to accommodate efficient movement at the knee. A fixed bar pathway doesn't allow alteration of this pathway for efficient movement of the joint, thereby predisposing the knee to harmful overload via lack of accommodation.

Biomechanically the bar path should travel in a straight line when you squat but squatting in a smith machine stabilizes the weight for you and well this leads to injury and little to no carry over to real life situations.

If you've been training for a long time, and looking to target that particular muscle (say VMO ) maybe it would work for a while.

For beginners, it's highly discourage, look for a gym with  a rack.

Hmmm... 25lbs is not too bad i guess.
since u r a gal. =.=
hehehe

ahhah...yea..screw the machine..but  30kg bench (including bar ) is not bad for a gal....how many reps?

ur not a gal ar... hmmm.... 8 -10... ...maybe too easy ?... 30kgs....is considerd light for a guy..but depend on your build also la.... my bench suffered ....now only benching about 60kgs x 7reps x3 set... is my limit...but ppl with big bod can bench waay more...

post up a pic !

how do we know... haha... u didnt say u guy also. =.=
well, errr... not too bad. how heavy r u 1st?
if u r 50kg+ or so, then not too bad.
if u above 80kg, then kind bad....

Vanilla ice cream? does it taste like those white color powder milk like anleen or something like that? I hate those LOL. Hmm.. there are so many chocolate flavor.. I dont know which to choose for and I just have 1 shot to choose cause it's not refundable =(

thats him buddy, i think if u go ego in the curve, u can see his poster there...

some infor about him

http://www.wonghong.net/personaltraining.asp

woo but its quite surprising to see him in TF Jaya 33 considering he has his own gym in cheras. He never fails to get shocking stares from ppl around him during workout lol