I was about to reply to your question above, but you have answered it!

BTW, you should update your profile details in your Journal. I couldnt find your weight, height, and other details, food, etc.

How long have you been doing current routine and on the same load?

BTW, if you already had 1-2 yrs lifting under your belt, dont worry too much on form, during the last couple of reps or set. Add variation

From your log...

BB Benchpress
50kg x7
50kg x7
50kg x7

Suggest; To Try

25X12
30X10
35X8
40X8
50X7
55X5
60X3
65X3
30X10

To me the key is variation, dont be monotonous and strict on  on diet or regime.
Then you wont have a life. If you had check my Journal, you would know, how long I have been on it.
I'm no where perfect or any close to it, but I'm  happy with myself.

If you want to make it as part of you lifestyle be sure to it easy and slow, dont rush, because you are not going to a competition. Go as much with solid food. Mix machine and free weights to your routine.

The other point I would like to add is visualize before your workput. Your muscle memory and CNS comes to play here.
Visualize your last weight was not the max, you are able to go much above that. You are gonna push one notch up from last lift. Last week (day) lift aint your max and was not difficult.

Keep your motivation up with proper discipline and learn to experiment, dont be afraid, if you put on a little weight or lost of muscle. This is one area, I would really admire DL. Over the years here, I have seen him push while being highly motivated because he was willing to break the rules, experiment and go beyond.

Many would have said its impossible or he is on ....

hello im skinny here.. ;(
is there any where for making my body more muscle up? without taking all those supplements? what should i do,i dont's..? im too skinny,and that awful...

To be honest, I think I do better in 2nd routine as I feel stable and yet somehow I can feel the weight, I can lift and I can pull my shoulder blade further. Hmmm.... Will do as what you said then.

BTW, I can't find workout dumbbell and barbell full home workout program. There's no gym in my area and still can't afford a bench. Do you think the dumbbell program I'd been doing is good enough?

Yep, why mate?

Thread kena board message . Was someone selling a bench for rm 150?? Been looking out for a bench now...

Arrio

Thanks man, will give it a try soon!

Perhaps, I dunno.
All I know is that I'm glad I'm feeling better now

Wow, that argument with Heath and Kai. that was awesome. so much drama.

Used to, have a love/hate relationship with the volume

BUT

I did my own variation instead of 5x10 50%-60% I did a reverse pyramid set

I forgot the percentage that I did, but I have written it somewhere on my log

perhaps around  75%, 70%, 65%, 60%, 55%

guys just need some advise

I'm doing the 5x5 and it seems to be going well, but there are just some concerns,

my pendlay row always seem to push my body forwards and rest teh weight on my toes. its very hard to lift anything like this, i use basket ball shoes which tend to have more cushion at the heel, is this the issue?

also

while i do that exercise, i can lift 1 set then struggle the next but after i stop i dont feel that i have worked out at all. no aching muscles, no fatigue, nothing, i wait another about 5 mins and i can lift no issue again. this is in contrast to other lifts i do which immediately i can feel something.

anyone advise what to do?

Want to gain muscle because can use some strength out of it, can look good also...
Want to gain fat because protect from cold, good to cuddle...

The list goes on...

Smith Squats can lead to injury because they put stress in places you don't want it. If you do them with your feet under the bar, it adds extra flexion to the knees, which is unduly stressful and can lead to knee injury. If you do them with your feet forward to avoid the added patella stress, your back takes more weight than it should and is under considerable more stress, leading to potential lumbar injury. Plus, in this position, your feet are going to feel like they will slide forward. In order to prevent them from doing so, you push back and up simultaneously, adding more stress to the pelvis and creating an unsafe and unnatural movement.When you use the Smith Machine, the natural tendency is to lean back into the bar, which takes the hamstrings out of the exercise. Underdeveloped hamstrings can lead to a slew of stability issues in the joint, most of which are centered around the ACL. Further, the movement itself is stressful. If you put your feet underneath the bar, the knee flexion is exaggerated causing additional stress to the knee. If you put your feet out in front of you, the want to slide forward, but won't because of floor surface friction. This instability is also stressful to the knee. You're safer free squatting where you can set pins in the power rack and drop the weight if you have to

Aiya ohp on the Smith machine is no good? Been doing it for months. Mind elaborating why it's bad?

So gotta go back to dumbell press which I face difficulties rising the dumbells resting on my thighs to the starting position.

Its not the depth, its the angle.

I assume you press with your arms flared out almost 90 degree instead of 45 degree. That is usually that cause shoulder injury.

as long as you feel comfortable.

Not everyone has the same level of flexibility

Anyway, bench press is compound exercise that targets major on chest, minor on triceps and shoulder, so it IS normal if you feel your delts activated, especially when going heavy.

why wait 3 years when you can get it in 1 right? even cell didn't complain when gohan went into the hyperbolic time chamber.