WOI! Spoiler please!
I just came back from gym on an empty stomach to an empty fridge...and you post this!

Read the stickies.
Here's one to get your started.

http://forum.lowyat.net/topic/371250

Google.
You can even find how to do them on Youtube.

Testing new cycle.

Protein blend.
Creatine Mono.
Pwo - Kinda fatigued after work, this helps. SPM.
BCAAs and Citrulline Malate - Xtend (Burning a hole in my wallet at the rate I'm going through it)

Diet caloric intake remains unchanged, though fat burn cardio incorporated after workouts to lean out. 3-4 lifting days, 2 cardio days and 1 rest day.

I thought with the increased cardio I might see a drop in weight, but it's a 2 kg gain in 9 days.

Guessing it's water as well, too quick to be anything else. It just jumped at the end of the first week.

Supplements in my current stack clocking in at RM 25 per day. On day 10 of this cycle, weight up another kilo for a 3kg gain so far.

Health & Fitness meetup, for the regulars in this section of the boards.

Rocked the shoulders and traps today.
Ahh, it's one of those workouts that turn a sh*tty day into a great one.

Occasional mystery in the gym. Sometimes notice the lat pulldown machine set at the max 120kg. Makes me wonder if there is a beast in the gym I haven't seen before.

Sooner or later someone is gonna start a food thread

First time I'm seeing a deload on barbell rows. On the DL it's pretty normal though.

Oh hell! I totally forgot about Pendlays! Last I tried em was like a year or so ago.

Whey for pre-bed is okay. Sometimes, don't sweat the small things.

I'm mostly using diet to bring out the lower abs. With single digit bf %, it'll pop. Hopefully.

Mikey,

I had the same problem with my brother. But it really is up to them to make that decision and motivate themselves, otherwise they'll slack right off first opportunity they get and go back to squatting....in front of the PC all day.

Introduce him to the guys at the gym.
Being one of the brotherhood is a stronger pull than the equipment IMHO. Have them throw in encouragement for him to come too, you know that feeling where you hate letting people down and you gotta go?

Maybe one day we'll see your brother around here if his interest level spikes high enough. Good luck!

Seriously bad day for me. One of those days where everything seems to go wrong and the things you're trying to avoid hits you in the face.

Blur enough to cut my knuckles, don't know how so was bleeding through the sets a bit.

On the deadlift at 275, which is relatively heavy for me, started well enough. A couple of sets of 225, then up to 275.
First pull to get that deadweight moving upwards, felt that dreaded small pop/snap in the middle of my lower back.

"Oh f***"

Lowered the bar immediately. Thankfully it wasn't a sharp pain indicating a slipped disc, suspect more of a muscle issue. But it was seriously sore throughout, took some focus to finish the rest of the workout. At times could barely pick up the DBs off the floor. What pisses me off is it wasn't even a PR attempt.

Gotta KIV some exercises like the squats until further notice. Grrr.

Thanks for the wishes guys.
I usually DL and squat without a belt and strap, it's a personal thing to strengthen my core and lift what I can hold. I'm thankful it was strong enough to prevent further injury. Gonna rest a couple of days and see if it clears up a bit. Seriously sore now.


I whack fried chicken drumsticks occasionally.

I usually have an after workout routine as well, I'll look up those 3. I think that sudden snap was one of those freaky incidents that can happen during a lift.


Don't wish, go do it!
You can start with the Wendy's Triple x 1 first haha.

Will do bro if it persists.

The first thing I did was to check with someone I trust. No sharp pain inside, it's all near the surface soreness. Like how your muscles feel after a heavy workout. In a perfect world I will wake up tomorrow and it's gone LOL

That's my dinner on Sunday. One whole ayam percik....plus some vegetables.