ultimately i love to be 80kg and ripped. that would be great. but im afraid getting too much fat around the waist also..

currently im on 3 day split, but usually i just like to just do random exercise for around 14sets really..
i) chest ii)back  iii)arms and squat.. i run around 3-4km twice a week.

i cant lift heavy yet..slowly progressing the weights. i was 65kg 6 months ago..now 71kg. currently benching 44kg..

this is my journal http://forum.lowyat.net/topic/850268 

honestly, i dont like doing squats.. and there is not much exercise that i can do for legs with free weights.
will add more shoulder exercise. thanks.
thank u guys for the input.
i think that i like running more.. its more of a passion for me than bodybuilding.. its like meditation.
but i also have been skinny for so long and so decided to lift weights.
i love the way i look and my posture has improve from lifting.

so right now i do both..cant choose one to the other.. is like i got two wives. lol i cant decide. 

ultimately i love to be 80kg and ripped.

Ultimately I want to be able to run 10km distance sometime this year..

You guys are going overboard on the advices tbh. Its 3 to 4km twice a week and youre discouraging it?

How long do you take to cover that distance? You guys ever tried running 3km? Its a frickin 15 min jog around the park.

Sureeeee any sort of cardio isnt encouraged but it isnt the only way to do things. There are people running 5 milers DAILY and still bigger than most of us here.

......

So its either hes able to run 10km non stop, or 80kg ripped? Cant do both? Are you agreeing with this?

Now that I think about it, some soldiers are extremely ripped and can run for long miles....with equipment on their backs. 

Many thanks for the kind words mate (although I don't think I'm anything special, really  )

I feel running long distance not more than 21km is 75% mental 25% physical. The first 5-10km is usually absolute hell, every step is a slog, and you feel like you wanna give up. Sometime around the 10th KM you hit a state of "bliss" where your endorphins kick in and your brain starts to ignore all fatigue related symptoms. You stay in this "zone" until you hit "The Wall". where you hit the wall (15km, 21-25km or 30+KM) is a function of training and genetics.

But yes there is a price to pay. My timing is nothing great, I just aim to finish. Equally, my physique is faraway from DarkNite's! Lol.

Random comparison shot.

hey guys, can I ask something about body building. I had started to do pumping >3 weeks. last week started with play dumbell to build chest. I wonder this activity can cause my waist shrink somemore? is it due to all protein go the arm and chest areas? if this is true how I can prevent my waist and ass getting small    build lower body? take supplement?

Since a few days ago started push myself to do 100 empty squat (ketuk ketampi) and 100 crunches before bed as my preparation before returning back to gym (will be in 2 weeks if all is well).

Taking advantage of the weight drop to work more on abs.



On a side note notice that I can already perform some light pushups. Recovering well yay!

first time ever deadlifted 20lbs for 3 sets and the next day my 'upper legs' sore 99!!

just assuming coz 5kgs each side plus the bar..