"Why do you do that to yourself, man?"
"Because i love it. The weights will always be there for me. No matter what. In the worst AND bests of time. It's my sanctuary.. the place i go to when i need to let out rage. The more work i put into it, the better the results i get. It's my home away from home.

[Pic related]
Some guy asked me why i come and train. So i gave him the answer.

Btw have you started bbing? How long, if i may ask. You have probably done it wrongly if you have been bbing and this is ur current stat.

yea bf% excessive of 20%
and thank god u put a spoiler

clean diet and start lifting!
u'll see some definition in few months to half a yr...

last 2 years i food around for awhile in the gym room without the proper nutrition and plan..then im busy with my degree,got no time to go to gym..now i started back 1 month.planning my food and all.but 1 question that come to my mind is what kind of routine should i do.

now im doing 1 part on 1 day..this is pretty much what i do

Incline Barbell Bench Press: 4 sets of 15>13>12>10 repetitions
Incline DB Bench Press: 4 sets of 12>10>8>6 repetitions
Flat Bench Press: 3 sets of 8-12 repetitions
Butterfly : 3 sets of 10-12 repetitions

Pushdowns: 3 sets of 10 repetitions
French Curls: 3 sets of 8 repetitions
Overhead Triceps Ext: 3 sets of 8-12 repetitions
Closed Grip Pushdowns: 3 sets of 8 repetitions
Alternating DB Curls: 3 sets of 10 repetitions
Barbell Curls: 3 sets of 12 repetitions

pretty much like that..i didnt post the other routine.. or is there any other recommendation on how should i progress.

thanks bro Pedro and free_enuf for replying this noob >.<

This post has been edited by alexooi17: Jul 8 2011, 09:09 PM

Just update your journal with all your meals and workouts,we'll have a look and advise from there!

ok,will do when i get back home..will rewrite the journal..

Leg progres... Dun flame me...

bulk a little so look fatty a bit


Attached thumbnail(s)

damm..i have chicken legs..any tips on how to make it bigger guyz??



This post has been edited by Darkcity212: Jul 8 2011, 10:36 PM

squat help?? i dun do much squat... this is the result of my last time training in badminton...

damn i hate trainin legs.got to start them squats !

This is good! Nice quads there esp outer sweep!

Thank you bro... I just look very fat haha...

Haha I look like a pig compared to you bro~

Really good outer sweep, especially towards the bottom.

big calves

nice quads ! oh and you took the pic at gym nation's entrance

ahahha yea... at the gym nation entrance lol... i want to get my rip sigh.. .but makan a lot lately haha... feel so fat and oily haha...

thecrab saw me b4 weh... he can prove im fat haha

fat ? dont think so...big,yes LOL
man you have wicked calves you know..

no longer training in gym nation,training somewhre at perak road there

i dont think u fat bro. what is your height and weight btw?

and guys, if im 173 cm, what is the estimated weight should i expect to be looking like melfoc3?
currently 77 kg and bulking.

u guys hav nicee body.....how long been training?