Peps, got a question on Machine hack squat. Recently i have introduce hack squat (replace my leg press) into my routine, i wonder does it put alot of stress on the knees? coz the following week when i try to squat, i can feel some soreness on the knee (just a little bit). I did it with 3sets 20 reps and 1 set 15 reps, i enjoy doing it but just for the sake of my knee i dun wan to lose them ><

Yeah, i think i went lower than 90 a little

Quick little survey, people. Which Xtend flavour do you guys think is the best?

hi syd G, thank you,
but can u help up with what food i can prepare myself easily and high protein,
cos im stay outside alone, sometimes hard to cook those food at home

i doubt she is purely natural.
she might have taken some juices.

haha... i am giving her slightly some benefit of doubt.
but we all know its almost impossible to reach that stage without it and to look that manly. =.=

Typical stickman behavior!

Legsperts I need some advice.

No squat rack in the gym so normally people use smith but I can't,movement just doesn't feel natural.

What I do is I use C&J to lower an Olympic bar on my shoulders then proceed to squats. Works fine with weights that am able to get off my back afterwards.

My max is currently Oly bar with 25kgs per side,more than that and I can't remove it alone.

Any suggestions how to progress for legs?

Bulgarian split squats too! I have a hard time walking after those and lunges. 

i love all workout for legs although i like to stick to basics and tak buat stuff like walking lunges and some forms which involves a name of a country
but i hate all workouts involving shoulders

hi guys..
need advice..
should i turn my body to muscle or just get rid of the fat...
im 20 year old
179cm
and my weight is 155...
need sum help here.

im currently going to gym 3 time a week..
and usually avoid the weight lifting..
always running and cycling only..