and i still have some numbness on my fingers and elbows. ffuuuuu 3 bulan dah, please healllll

i wanna heal, i wanna feel

btw lower bacak getting better

;_;

http://www.youtube.com/watch?feature=playe...d&v=Kmy5Is-mSgw

there is a reason why it was called suicide grip

So far for my lower back and elbows i can do this

bench press is ok, but not max effort, did some 55kg for 10 reps for 5 sets, not full lockout
close grip bench press feels uncomfortable on my elbows, might not do it for time being
back squat is agony, i can feel like my pundi kencing wanna meletup from my lower back
front squat is ok, but after buat a few set i can feel my pundi kencing tingling
deadlift is like back squat
pendlay rows is ok
kroc rows is ok
pull ups/chin ups is ok
bb curls is ok so is hammer curls
shoulder press is ok, but since it tax a little lower back, pundi kencing again
pushdowns triceps is ok

any ideas what to do for shoulders? is seated ok? feel unnatural man

Ok since my lower back is totally fried and also recovering for elbows (i can still lift without feeling pain yaay!), i think of doing this type of split

Errything is 1-1.30 rest

Chest/Triceps
>Bench 4x6
>Incline Bench 4x6
>BW Dips, Weighted, If bw will do more reps, if Weighted will be around 5-8 reps for 3-5 sets
>Pushdowns Triceps (3x15-20)
>Skullcrushers (3x8-12)

Back/Biceps
>Pendlay Rows 5x5
>Kroc Rows 3x15-20
>Chin/Pull ups 10x5 (Still building my strength for this, dah lama tak buat cause of injury, i find doing smaller reps and increase the sets kinda help me to get my 50 reps, usually i did 5x10)
>Hyperextension 3x15
>BB Curls/Hammer Curls/Ez Bar Curls, variation. BB Curls will be for 4x10, Hammer 4x10, Ez any sets i want depends if rajin or not

Shoulder/Abs/Legs
>BB Shoulder Press (Seated kot cause of lower back pain) 4x10
>DB shoulder press (Seated kot) 4x10
>Some DB Isolations idk where you angkat dekat tepi tu and all that stuff, around 2 isolations, 3x15
>Planks, Captain Chair for abs
>Leg extension for legs, no leg presses cause no leg press machine at Uni



first time doing Bb type routine, mohon pencerahan dan advice

abang dan,

last time you fakap your lower back

what exercise that you can't do and what exercise can you do?

BB thread confirmed for lots of kaki lancap tegar

anyways do the "no fap" thingy, it helps

guys, if i want to do seated db/bb press

the chair should be 90 degrees atau bawah sikit?

confused cos if 90 degrees i can feel my lower back meletup or some sort

guys any advice on back exercise?

i can't do kroc and bb rows due to my lower back injury

so far what i can think is Pull Ups, seated cable rows

and chest supported db

bb chest supported row is quite imposibble to do at my current gym in kl

---

Added on September 13, 2012, 11:16 pmanyways my current gym takde 2.5lbs plates

and they are using kgs, any ideas where can i find 1.25kg ;_;

This post has been edited by adix4: Sep 13 2012, 11:16 PM

my fav exercise is curls........... jk

triceps dips weighted, and yes

since i am injured i did lots of curls and i find that my curl strength is getting..... stronger

ok tadi pagi mamat pt dekat depan gym offer Dbol RM40.

Lol

was at the gym last week

this two guys was having protein discussion

"kau ambik 'protein apa'"
"something something 20mg sehari"
"yeke, last time aku stack anadrol dengan <tak ingat> ni best kot, cycle terbaik ah"
"terbaik siakkkk"

Lol

hey guys i'm going to go full YOKE on my traps for 2 months

I want them Bane traps, so far i think of doing 2-3 days them Yoke specialization where on my rest days i will focus on Traps ( tue, thurs, sat)

Shrugs
->Work up set till 1RM (meby around >360lbs)
->deload to 315 do till failure
->deload to 225 do till failure
->deload to 145 do till failure

anyways im doing some sort of cheated shrugs

somehow make me Lol

---

Added on October 22, 2012, 9:55 pmThis is what i did lah, idk if it suit your style.

Deadlift buat PL style lah easier.

DB rows is godlike, do something like Kroc Rows. first set warm up, second set warm up, third set work set. get a heavy DB and row that chit for 20-40 reps.

Pullups - http://flawlessfitnessmedia.com/training-to-failure/

Do BB Curls and Ez bar curls! and then do some wrist/forearm work

This post has been edited by adix4: Oct 22 2012, 09:55 PM

lmao2plate

bw around 62-64kg

This post has been edited by adix4: Nov 3 2012, 09:07 PM

ok can't promise on days, but on mon im going home

my internet uni sux, yes that was a screenshot from a video

monday guys

pls

btw back update

starting to do 30kg squats and 40kg deads

starting slow

This post has been edited by adix4: Nov 9 2012, 08:32 PM

lift?

back problems brah

not everyone is blessed with a good back?

was only benching, seated ohp-ing for lots of months

just letting you guys not that Weider at Fahrenheit88 is already closed

disregard that

This post has been edited by adix4: Dec 6 2012, 08:49 PM

all i have now is a video probably a few months where i tried doing 92.5kg for doubles ( where i fail on second rep )

the picture that i screenshot last time was actually a video and after showing off the videos IRL to some friends the video is corrupted and some shit before poof