hi there, all sifus out there, all comment are welcome..sharing is caring!

I suffered from two chronic issue :
- poland syndrome (google and youtube)
- multiple herniated disc (protruding disc)

but this doesn't stop me from going to the gym..

My chronic issue has made me very careful towards posture and proper movement..definately i know what i can do and what i can't do..


I was on bulking phase..february - june..

Diet was :

7.30am
- muesli + milk + AA
- GNC multi vit + 1000mg vit c

9.00am
- vitagen
- one tbs peanut butter

11.00am
- one portion rice + two portion meat + two portion vege

2pm
- pre workout, one cup coffee + milk powder + AA

5.30pm
- post workout, AA + one portion rice, 3 - 4 portion meat

9.00pm
- low fat yoghurt/one tbs peanut butter

10.30pm
- one packet of quaker's cookies + AA

sunday cheat meal day..

my bulking method was,
first set warmup set, 20reps
second set fail at 12th rep
third set fail at 10th rep
forth set fail at 8th rep
in between rest 30 sec - 45 sec..

monday/ thursday
1) cable row
2) wide grip pulldown
3) cable row wide grip
4) reverse fly

5) triceps extension
6) dip machine
7) EZ bar triceps extension

8) front dumbbell raise
9) lateral raise
10) seated rear dumbbell lateral raise

tuesday/friday
1) cable chest press
2) cable fly
3) cable decline fly
4) cable incline press

5) EZ bar wide grip curl
6) EZ bar close grip curl
7) EZ bar reverse curl

8) dumbbell shrug
9) barbell shrug

wednesday
1) lunges
2) hamstring machine
3) calf press
4) adductor
5) abductor

6) Palms-up Wrist Curl Over A Bench
7) Palms-down Wrist Curl Over A Bench

8) abs.. crunches, leg raise, variations..

will update on cutting phase, in progress

This post has been edited by leggedy: Jun 8 2012, 10:44 PM