It will effect your progress but don't think much about that. BB is all about lifestyle. Unless you have a deadline for competition, yes, you need to be worried.

Hello again guys. I recently tried to modify my routine from Chef Buff to fit my goals and lifestyle a little more. (it's a simple program he came up with so there's not alot of FAQs or stuff that I can get from him)

Basically here's what I'm gonna do:

Monday
Deadlifts (5 3 1 ) x2 (It was originally 6x5, but I have a personal goal to DL 350lbs by the end of the year 1RM, so I stumbled upon wave loading which was supposed to be quite scientifically backed up)
I did it for the first time today like this
5 reps of 75kg
3 reps of 80kg
1 rep of 85kg

then progresing to

5 reps of 77.5kg
3 reps of 82.5kg
1 rep of 89. smth kg

I did it today even though I felt rather drowsy (first day of morning classes), but I managed to be able to do 2 reps of the 89 kg rep without too much problems (had to use mix grip though)

My question is: Am I doing it correctly? I don't know too much about wave loading, I have to confess.

Benchpress 6x5 (original)

Arnold press 3x8 (I added this in because I realized that my shoulders were really really underdeveloped compared to everything else due to my shoulder injury back then when I stopped OHP-ing for a long time)

Shoulder press (machines) 6x5



Wednesday

Squats 6x5 (But this is really taxing, since I'm using the weights I used back when I did SL5x5. Currently struggling with the last set at 80kg. Was wondering if I could use wave loading for this as well, as I'm quite happy with my legs as of now)

Chin ups 6x5 (I try not to use assistance so I've recently been able to do 4x5. But I do a few reps less on the last two sets)

Seated rows 6x5

Bicep curls 3x8 (Just added this in because my biceps are small as hell and is limiting my chin ups a whole lot)


Friday

Skullcrushers 6x5 (I haven't tried this yet, but I added this in as a replacement to dips because I just can't seem to get the form right that is healthy for my shoulders)

closed-grip benchpress 6x5 (not too sure about the form though. I try to mimic the form people have on videos, but it still feels a little awkward)

I then do a few sets of planks and serratus anterior exercises (power push ups I think it's called)





Is this routine decent enough?

I don't currently have time and energy to do a compound movement intensive program like SL 5x5 where I have to squat heavy 3x a week.

Currently I'm 65.3kg at 179cm with about 13-14% BF according to gym machine, and 11.3% according to the online calculator that one of the forummers posted up here.

Thanks.

hi,

from what i see and research, military press puss bar upward overhead.
while barbell front shoulder press usually is done moving vertically up and down.
and i know standing miltary is compound movement, ignore other muscle part i am trying to focus on shoulder.

i am avoiding shoulder press behind the neck due to risk of rotators cuff.
take out this workout from my routine.

my main question
1) military or front barbell hit overall shoulder muscle better ?
2) what the different between them?

thanks

guys. how to mix whey properly? i put hot water in it and it all turn to clumps.

or am i only suppose to use cold water?

hot water mean boil water or 60 degree hot? better avoid it as it will spoilt the protein with high temperature.
just simply mix it with drinking water at room temperature enough la.
clumps is formed normally depend on the brand of whey. no worry. just drink it

yea i thought it is like powdered milk or smth which need hot water. and then the clumps from which is very large.
the clumps is tasteless and is rubbery. i guess hot water made it that way.

i will try putting normal temp water and see how it goes. thanks

Hi guys, im
100kg++
180cm,

2012 im 75kg, since i work at 4am every morning i eat nasi lemak and now im 100kg++, i dint have much time to do work out so i wan turn back to pass. So any advice? I wan have some muscle.. and going to gym soon

Guys you think posts like this infuriate you? I'll bet he never read the stickies.

read stickie. lol but my advice is go do cardio first. you would lose the weight fast at the start.

oh well..

anyone selling cheap dumbbell?

Lots of them in my gym. The ones who don't put their own kind back. Go there. Jaya33 TF

can COD to nearest putra LRT.. I don't have transport. pm best price for 2 set 10kg customize dumbbell.

are u for real?

But our elite ask u go there to take wo. Since u wan cheap, so don complaint, just go there and take.

no kidding bro.. I have to do that bcoz no transport n don't know if the taxi driver know that place. Already google the address. 3rd, miskin.

Need a lorry to COD those.

do we have a thread of summary workout, which workout to build muscle, and which workout have more cutting shape impact for chest, triceps, back, legs, etc.

gottttt



This post has been edited by akiratm: Feb 21 2013, 09:09 AM

I think it's very sad you don't read the f***ing stickies. It's so obvious.

have you been to the Stickies area bro?