Will do man. Thanks.
Oh this is my normal routine. It's just instead of back first I do arms first, that's the only thing that I switched. I'm on Pull/Push/Legs bro. I did considered having a complete separate body parts on separate days. I do understand your point. You think I should switch away from PPL to full separated body part routine?

I'll lower my weight and correct my form first. I'll also do some mobility work (after researching them).

dude, i am Malaysian k. Still a Msia citizen. From johor bahru. Just work in SG for better income.

i guess only u do.

It's okay guys. I deal with various kinds of people erday.

Moving on, 4 days in, pain is still there. I'm gonna lay off deads and one arm DB rows for now. Prolly will do more sets of pull ups/chin ups, cable rows.

And I've thought of adding chest supported BOR, this a good substitute?

PS: I actually felt VERY comfortable when I first swing heavy DBs for DB bench. I felt some relaxing bone cracking (not literally, sorta like air pockets or something) as I lay down on the bench and swing the DBs on me. It felt nice and comfortable.

I'll be going for a massage to get some blood flowing to them deep tissue. Apart from this, do you have any advice or opinion on "And I've thought of adding chest supported BOR, this a good substitute?".

Thanks man.

Any recommended place for sport massage?

mind telling where is it bro?

so this massage that ur going includes the happy endings? lol.

ohh, that explains the whole you and darklight thing kaspersky-fan LOL

you've been trolling a lot lately... stress at work? if yes, i heard that shisha helps. fyi.

also, that @ function isn't working.. i stumble upon this post when doing a casual browse, lol.

lol, yea. you would know the kind of work culture i have to deal with. nah man, not a fan of shisha.

i dun have any problem with squat if i go heavy because the power rack got safety pin...just problem with bp...i never seen safety pins for the bench...is it the 2nd pin that located on the lowest position??

hi guys,

i have a silly question, will it be possible to gain fat without muscle?
according to bodybuilding.com i am Endomorph.

i gain weight easily and i notice the "meat" that i gain is all fat.. soft..
so my question is "will it be possible that i gain only fat and without muscle"???

i workout 2~3 times a week

body weight - push up, squat
climb stair (15 story hight x 6 time)
walk about with my wife.

Thank you

edit: i think i might be just skinnyfat..anyhow, will it be possible for someone to gat pure fat but not muscle??

i have high urine acid.. so i did take much meat/protein..
so, there is possible that i gain pure fat..

When I tracked back the weights that I was doing, I really did gained some strength..

Bench press

Started from 2 sets 8x35kg
Now 4 sets of 52.5kgx8, 55kgx5, 57.5kgx3, 52.5kgx5

I guess I should just buy a digital scale and track my cutting phase and ditch that body stats tracking...

anyone can tell me what do ya'll wear when squatting, i've just ripped another shorts off.
pants that ived tried >> normal shorts, jeans, football shorts, basketball shorts, some of them are not comfortable while some of them ripped

anyone know any reliable websites that i can buy sweatpants on ?

i short and bik buttt, thats why hard to buy hahaa... if i  buy those that can fit my butt, it will be too long  it disturbs my knees when squatting.. so im considering buying long pants now instead of shorts that becomes a three quarter on me
woooot.. thanks im looking at al ikhsan long trackpants too.. seems suitable enough

Is romanian DL same thing as stiff legged DL? if so i understand how it works the legs.

Maybe i really need to learn to squeeze my lats before i execute DL to prevent rounding up, seems like the only thing i havent tried. 

No hyperbole in the saying that DL is the most commonly wrongly executed exercise in the gym

I can't do deadlifts with straight back (that's why I don't do them) because of very poor hamstring flexibility.  So you might want to ensure that.