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This post has been edited by yeehow86: Oct 7 2011, 10:04 AM

tq tq all sifu , before this 2 months i work out in gym , i use to workout at home using dumbbell and curl bar + bench so i have some basic strength to start off especially bicep and tricep. I gained some lat and shoulder (even though not so obvious) but chest are pretty stubborn. still working on my bench press.

before hitting the gym i use to workout at home using dumbbell set and curl bar , but mostly focus on bicep tricep and shoulder. during that time i try to eat more but really feel like throwing up. then i my friend recommend i go for GOMAD so i sign up for gym 2 months ago and go along with half GOMAD (2 liter of full cream milk on top of my normal diet which consists of 3 meals with 2 snacks) and start doing bench press , squat and row.

at first i didnt go well with gomad , then 2nd week i start to take lactaid pills. i hit the gym pretty often like 5-6 times a week. workout routine is something like 3 days cycle , first day chest bicep tricep, 2nd day lower body and core, then 3rd day will be shoulder and back. then i will rest for a day.

i start my workout from bigger muscle group/compound workout to isolation , eg if chest/bicep/tricep day , i will start off with bench press then others like dumbell press , bicep curls , dip etc...

hmm pretty much like that...

alright , will do!

my target is 64kg by year end lol , seems abit staggered now

anyway u look very buffed and balance

hmm sorry a noob question here , 315 include the bar weight? how much i the bar weight?

so if im benching 70lbs i need to add the bar weight 45 lbs?

dun have pic "before" , pic of my back without flex.

This post has been edited by yeehow86: Sep 24 2011, 07:36 PM

Hi all , some of my progress photo , keep motivated!



Jun 2011 > Sept 2011 > Oct 2011 + Oct 2011