Right now I am in the best gym I've ever lifted at. At the busiest hour, there will be one of three power racks free. It's a small gym but it is never packed. It has a trap bar and all kinds of funny shaped bars. Dumbbell weight increments at 2kg all the way to 50kg. The weight plates are York - similar in diameter at 10kg, 15kg and 25kg.

Unfortunately, I'll only be in this part of town for 2 months tops but I'm making the most of it!

It costs me £50 for 2 months (~RM 250). Bargain.

Wolf still seems too narrow "relatively" for his height. A lot of spaces to fill in. Lol. Similar challenge Ruhl had. Lol.

forced reps, with a spotter. at least that is working for me. and imo its a psychological rather than a physical thing.

cannot ask help ka from the others in the gym? sure can kannn

They tend to miss understood between spotter and supporter.

I think your "friends" are idiots. Tell them I said that. You never diss someone lifting light beginner weights. Everyone started weak, even them.

I think the deadlift is a hard thing to get around. If you don't have a strong squat first, it's hard to get around knowing how to do a strong deadlift. That tight back and power through the thighs really does help you persevere through a heavy DL. Without a strong core it would be near impossible to 'know' how to do this.

It's a difficult lift for a newbie. If you're lifting 30kg don't beat yourself up over it. Once you learn it and become comfortable with it, you'll gain 5 - 7.5kg on that lift weekly until you taper off.

Word to all of the above. When I first started deadlifting I did 30kgs MAX, with a rounded back and wiggle wiggle legs. But I thought I was badass.

Of course, after wising up a little, I don't round my back anymore and have much better control now.

guys, i have a question..i saw this morning news..they were talking about buasir..so, the doctor relate it with lifting weights..some how, the doctor describe deadlifts and squats can cause this problem..what are your thoughts? i'm pretty sceptic about this..

Heh. When I first started benching it was only the oly bar max. But when it comes to deadlifts, my first try and it was 225lbs. Some people are stronger in certain lifts.

FITX 2011

Forest Griffin is an awesome guy.. we had a few conversation. 1. IFBB Ben Palkuski from Canada 2. JJ 3. Dennis wolf

Food almost the same only this time I consume tu turkey instead of chicken and my diet consist of High carbs from sweet potato and oat. So I won't be looking flat or two depleted. About 4 to 5 meals of turkey and 3 to 4 serving of sweet potato. At least 1kg of sweet potato in a day.

The answer for this won't be clear because it depends on the nutrition you're consuming. You mean if you consume X amount of protein on training day chances are it won't convert to fat? and if you're still consuming the same X amount of protein on non training day it will turn to fat ?

Why do you think the same amount of protein you consume on training day won't turn to fat? Is it because when muscle break down all the protein will be absorbed, Are you sure?

I'm not major in Dietitian nor nutrition yet, but what I could suggest is concentrate on the calorie amount because carbs and protein has the same amount of calories. So on your training day estimate you're consuming 200grm protein = 800calories and non training day you may reduce the protein amount to 100grm protein = 400calories

    * Protein contains 4 calories per gram
    * Carbohydrates contain 4 calories per gram
    * Fat contains 9 calories per gram

So you need to consume 400calories from carbs that would be 100grm. Don't worry High carbs won't necessary make you fat because it can be stored in your muscle and liver.

U could have over eat, are u gaining fat?

Last time when i was overeating, i gain fat, my sweat turn sour, my fart turn into gas bomb. Ur body will tell u the result of the food u eat somehow.... tats wat i believe. lol. For ur information, my diet last time was, full of fat and protein, carbs around 100 - 150g a day.

usually in 20 grams of complete protein, equavalent to how many acid amino pills ?

jackoz: take mass gainer protein if you have high metabolism

I bought a bag of Scivation whey a week or two ago. It's a lot sweeter than ON, verging on too sweet. Gotta put up with it then probably go back to ON after finishing this bag.

Try Myofusion!