Second?
Any1 knows any substitute for squats and lunges? (knee cap hurts atm)

I am 167cm, 58kg. Actually i had tried 30kg DB Press in drop set months ago, did it at the 1st set, still manage to push 4 reps.

Yes, its 30kg per dumbbell, but 3x8 27.5kg still the sweet burn spot for me. Bro, i do see you could bench 50kg from your workout journal, it seems like you had some hard time balance the dumbbell doing DB press, i pretty sure you can lift more than 20kg with the poundage of 50kg bench, just keep practice.

Hi, anyone tried stonglifts 5x5 program? Would like to know more personal experience about it. Its seems very good getting strength and muscle, and the program explanation seems legit, but my goal is getting lean and ripped, and strength of course, rob riches and steve cook body physique is what i seeking for, not sure without the isolation exercise but only compound exercise is able to reach my goal? Because i do watch some stronglifts members video / picture, most of them seems bulk or oversize (powerlifter style),  i am dilemma now . Btw i am 167cm, 58kg, 10% bf.

When i do squat, i found that my Vastus Lateralis (green in the picture) respond much to that exercise and that muscle grow bigger than other.
Is'nt the squat should target the muscles in quad evenly? Or my squat form is wrong? Right now i only do squat for leg exercise. Havent try leg press.

Hmm, just my 2 cents, I think the colour also depends on how frequent you drink as well as the quantity. If you spread out the water intake more evenly, I think even you have enough protein, the colour will be clear.

cant tahan anymore lol..

jz take 5 egg white, 1 whole egg omelette with a bit of chilly sauce as postworkout meal.. also about 200g of chick breast 

tofu? hm.. boil tofu vs boil egg zz ==" i cant imagine the taste lol.. haha..