got le..push max edi. everytime when almost  8 reps i almost wan die edi. actually i wanted to do squats before any of that, but i dun seem to have enuff strength if i do squat then continue with shoulder. but ill try, for leg i can do squats and the machine for leg 1 right(use leg lift the weight on the machine)? anything else ar?

i tried to spam some eggs, but 2 eggs can already make me so full, for me i eat too much egg i feel like vomit. lol duno why.

btw, what vitamins should i take?and should i take fish oil too?
tat day cant help too hungry edi + at fren's house ._. so not much selection hehe

4/5/2010
10.30 milk and oats

12pm 2 hard boiled egg

12.30 chicken breast and rice

2pm 1.5 scoops of muscle juice with milk

7pm 1 can of tuna, 3 slice of whole grain bread

9pm rice, chicken breast, orange juice

10pm almonds

11.30pm 1.5 scoops of muscle juice with milk, banana

hahah ok ok good good if got push good enuf yeah do squats. but if no smith machine or barbell don do. like the machine u sit and curl ur legs up those kind oso can.

ur eggs u half boil or fully boiled? i drink 4-5 straight n feel full not asking u to take 10 in 1 meal if u can take 2 take 2 every meal oso quite good d leh cuz 6 meals x 12g = 72g of protein. vitamins u don take oso ok 1, don purposely buy for lifting unless u really need to supplement yourself.

oh?dun do squats with dumbbell ar? but then i heard that the machine and do squats are different.

i eat fully boiled 1, i cant take those half boiled 1, i will feel dam disgusting.

anyway thx cheezzzz, ill try down them slowly XD

bro do your prone bridge and superman after ur done with all.

u can do inverted row with those equipment in ur  gym? i tot no bar? deadlift u use dumbbells? x.x

seated row = inverted row = hammer chin up, pull up/chin up u do negatives right? if yes continue to do, optional whether u wana do lat pulldown or not.

negative will help u to be able to chin up very fast

eh pai seh, i din arrange them as order, lolz
but yea i did superman and prone at the last.

can le i can do inverted row, u noe the middle machine where u do crossover, theres a bar there, i fix it up at the cross over place.

cheezzzz, u mean seated row ->inverted row-> hammer chin up is it? or equals ._.

im doing the normal chin up wo, should i start with negative 1st? coz its quite hard for me to reach 10 reps, max i can do is abt 6.

ill try do negative on the next back work out.

thx.

seated row inverted row hammer chin up are more or less the same. but u can alternate, lets say this week u do seated n inverted.. nx week do seated n hammer chin..

as long as that bar steady n not moving can d gua..

wah u can do normal chin ups >< i cant even do 1. negatives is only if u cannot even do 1. u sure u can do 3-4 reps, slowly go up from bottom?if can den good if u just blast oni n it hits your arms good oso la, but generally its a back exercise u want it to develop your back.

its not necessary to do negatives, i do them cuz i cannot even do 1 proper chin up from hanging position to chin up.

oh, can i do 3 of them? coz i dun really noe what else can i do for back heh

the long bar ting i put heaviest weight, i hang there oso wont come down hahas

yea yea i can do normal chin up, the 1 u start when ur arm all straight, usually 4 times max, but i usually cheat after 4 reps, coz i noe 4 is max for me, just wana try work more. lol

looks good except for WHAT HAPPEN TO POST WORKOUT.

orange juice wont do man. at least a chicken breast with vege n juice. or whole meal bread.

er u bench 12.5kg but u chest push machine 50lbs. 50lbs is about 20+kg. LOL

fug BICEP CURL 60 LBS? u use 2 arms or 1 arm? u mean plates isit?

congrats bro!  next time try weighing yourself first thing in the morning. after u pee or something.. or fix a certain time.. i prefer first thing in morning after i lose the excess water haha.

its in lbs i think AHHAHA kg.. u scared me..

i noe ur full, try to workout before a big meal then.. cuz post is when u need that stuff.. pre u take energy stuff ie carbs w protein can d.. if u take ur muscle juice post workout or any post workout, make sure its at least 60-90 mins after workout..

source : http://forum.lowyat.net/topic/350964

Waa Bicep Curls 60lbs, I can't do that. Looking at your exercises, it seems that your Triceps are stronger than your Biceps. Normal person should be the other way around.

Congrats on your weight gaining! Dem jealous. Can't wait for Monday, going to start gym again.

Yeah, I did read that part. Possibly cable maybe? My biceps aren't strong enough to do a 8reps for an empty oly bar. Which weight at 45lbs.

erm just down it right after workout then ur fine

and right after u wake up

mine 50lbs oso max edi..if do 60lbs cant even get 8 XD

but now my wrist feel kinda pain, maybe dumbbell too heavy when do bench press or din hold proper, any of u face this problem?
do u mean if i split 1.5 scoops the 1st 1.5 i take it in the morning better? is it?

what kind of pain? is it a sharp pain whenever u flex, or isit the sore like after a good workout?

the best time to take quality protein and meals are right after u wake up and right after u workout. yes u should always have your muscle juice for breakfast haha. if can + solid food like oats. if not the oats can be ur next meal. thats wat i usually do. if too full i come back later n its my snack haha.