Lol I go 4 to 6 reps, 2 exercises and 2 sets for bi and tri. it's done in less than 20 mins.

rest days, at best, with ab work and cardio. that's it. Your CNS needs to rest. Not just your muscles

hi folks..

just wanna ask bout strength. On a chest day, i dun hv any must start exercise. I usually rotate incline, decline or normal bench.

The question is, the 1st exercise(incline) i can go heavy for 2-3 set but when come to 2nd exercise(bench), i cant lift as heavy as incline anymore.

Do you guys hv the constant strength?

even so, it is so hard to even do that. just look at it properly, u will know...
machinist to batman begins? 30kg+ in half a year? i dunno how on earth he does that.
for his arm to grow 4-5 inches seems really really... wow!

@zin
45 mins should be the max amount of time. but hey, if more gives you results then why not

I dont do cardio during cutting, I simply eat less. Just think how many calories you want to burn to create the calorie deficit.

30 - 45 minutes on my non weight training days. On my weight training days, it really depends.

20-30min cardio should do.

weight shoot up to 91kg

and finally break bench press plateau
start benching 70 kg hope can reach 90kg by this year

i feel you too 

actually started 2010,but i dont even counted that as weight lifting
i go there
cardio 30-40 minutes,lift 1 hour half weight
eat 3 small meals and chipsmore as breakfast,do more than 30 sets for exercise
and weight 74 kg for a year half ! hahahahahaha
and no post workout meal
lol

until last year june i started to eat correct and gain
you shuddup 1 of the most strongest guy in OF 
what is your weight now

---

Added on February 2, 2012, 3:26 pmp/s: oh 1 more question,how you guys benching?how far apart your hand on the bar?
mine is mid finger on the ring,and touch 'n' go
just curious cause i saw some ppl benching different way
some even wider,some narrower
wider hurts but mid finger on the ring i feel more contraction and tension of muscle and have no problem with my shoulder

hmn ya i just curious and try to find some opinion whether support/nonsupport here.
everything must have a starting point rite....and i always believe ask = no harm
not that i ask noob question, i already google and read a lot said that cardio is a must...that y blur....
if i all wait until 3 months later then only know not suit me what point this thread discussing? 
no offense....just my opinion.

Selling OT !
btw i dropped 4kg
guess water weight