think we r out of topic... it soon bcomes a war of who's gay-er

He's not joking. and i agree... he should do 2 hours of cardio, 2 hours of weights, and 5 hours of sauna. and make sure he gets 12 hours of sleep for maximal recovery. remaining 3 hours shd be travelling, shower and preparing food to eat and eating.
he can look like rain after that. he shdnt waste time posting in LYN.

Hey guys. Can you all advice me how to speed up recovery?
I play chest on Monday, still feeling the sore today.

---

Added on May 6, 2010, 3:04 pmHey guys. Can you all advice me how to speed up recovery?
I play chest on Monday, still feeling the sore today.

some ppl need 8 sum need 6 sum need 10.. it differs. sometimes u sleep how well nx day wake up still DOMS.

just eat right. chances are its got to do with your diet.

I get 2-4 hours of sleep a night, and I'm not quite skeletal yet (thankfully).

yeah but during sleep u need the nutrients for muscle recovery what. primarily it is rest and nutrition.

arekey myofascial foam rolling techniques.. go try.. works to a certain degree.

hey everyone
is having pointy nipples reversible?
im bored wearing my pagoda or singlet in gym cuz my nipple is pointy
its like that since kecik kecik (not due to gyno mind u)

is it reversible???
camni buat bodybuilding or not, sama gak nak bukak shirt depan orang pun malu

Hi guys. Just a beginner in bodybuilding.
This is my workout routine & hope someone can give me some comment.

Monday:
Dead lift : 3 X 10
Squat : 3 X 10
Bench press : 3 X 10
Barbell Incline Bench press : 3 X 10
Barbell Decline Bench press: 3 X 10
Dumb bell Incline Bench press : 3 X 7
Dumb bell Decline Bench press: 3 X 5

Wednesday:
Barbell curl: 3 X 10
Dumb bell curl : 3 X 10
Hammer curl : 3 X 10
Dumbbell Concentration Curls : 3 X 10

Friday:
Barbell Close Grip Bench Press : 3 X 6
Barbell Triceps extension: 3 X 5
Dumb bell Triceps extension: 3 X 5
Tricep Dumbbell Kick Backs: 3 X 10
Nose breaker/ Skull crusher : 3 X 5
Bench dip : 3 X 5

Sunday:
Barbell Military press: 3 X 5
Barbell Behind Neck Press 3 X 5
and some abs exercise : Sit up & some other which i duno the name
Basketball game for 2 hours

Meals (8am):
Breakfast:
2 hard boiled eggs
4 peanut butter bread
milk with oatmeal

Teatime (10am):
2 roticanai / sandwich / hotdog bread (whatever sold in cafe)

Lunch (1 pm):
Chicken rice or chap fan

Dinner (6pm):
Chap fan or something else from hawker centre

Supper (when hungry):
Bread, HL milk sometime

Currently 19 yrs old, 181 cm & 55 kg.
Walk more than 40 minute per day to & from uni.
Home gymed.

Aim: Gain weight till 65kg & some nice looking but not too bulging muscles

Lol boss. You ask alzaim what I eat at Devi's.

Yummy! Pure beef! I bought 12 raw patties from the fella to cook at home. All habis in 2 days. =(

---

Added on May 14, 2010, 2:14 am

I don't count. Lol. I just know that I eat strict on week days and binge on weekends. As long as I can maintain a reasonable V shape, I'm happy cos will never compete.

Bro, u almost double my weight! crazy!
whats yer height?

ZZZZ.... Chris, i told u many times bout zeist b4. hahaha...
dont forget to exclude me from hitlist. =.=

Mine shows visibly at 13% and now I think my bf is like 16 or 17% d still got, but less visible though. But then thats just me lol. 14 more kg to go to reach target weight! I'll be a fatass by then.

slagi tak dapat bf <15%, i wont do situps
hahaha

Mine shows visibly at 13% and now I think my bf is like 16 or 17% d still got, but less visible though. But then thats just me lol. 14 more kg to go to reach target weight! I'll be a fatass by then.

Anyone in FF Curve? There got squat rack or not? Here in Empire they seems to misplace the damn squat rack.

Shizz you can go max weight on that? You are strong man, I only go like 90 or 100. I prefer there than kaki gym cuz kaki gym has lots of those one hand machines I'm not used to. Yea its friggin hot there, they don't even on the fans in the afternoon. But then I take off my shirt halfway through my workout lol. Cannot tahan. I went there in the afternoon.