Drink lots of milk n plain water.. coffee sometimes can result in early fatigue due to caffeine.. i usually take coffee either morning or at night..not during pre n post workout..

For extra energy, eat 5-6 meals per day.. at least 5 days per week to ensure high energy level..

Sleep 8 hours at least per day.. If you got time, in weekends do morning jog or walk for some fresh air..

Really, your first post seems to be asking for how to do squats for quad n hams.. but this time, you're looking for cardio aspect, which now I think you can do with 5 kg dumbells..you don't need to do heavy for cardio you know, 5kg for 40-50 reps of 4-5 sets of squat n deads should be more than enough..

If its just too light you can't feel it in your quads n hams, suggest you look for barbells n some weights, eg 10-15kg per side n start squatting n deadlifts..

Normally this is the general guideline used n accepted:

Cardio routine (12-15+ reps) = 1-2 minute rest
Muscle building routine (6-12 reps) = 2-3 minute rest
Strength n power routine = 3-5 minute rest

Hi Amad,

My opinions are:

1) Just stick to the flat n incline bench press..coz both are sufficient to cover for overall chest growth n accessories muscle that goes with it such as triceps, backs, front shoulders..I've been benching for 4 years + and I could tell one thing from what I know for past 4 years that bench press is a compound exercise which utilizes major parts as per stated, chest, triceps, back n front shoulder..the thing is, how do you differentiate between incline, flat n decline bench?

Incline bench movement is much more similar to shoulder press as you go further incline, let's say you're duin 30 degree incline bench, n then you do 60 degree incline, I suppose both r inclines but the 60 degree is off course much harder to due the target muscles being more on shoulders rather than chest..so in short, the more incline you go, the more you work on front shoulders strength as well as the stabilizer effect from front shoulder (for your info, front shoulder works to stabilize your free weight movements in bench), as for chest, maybe some but not that much..

As for your info, the so called "bro science" which tells you the incline works on upper chest, decline works on lower chest is a FALSE belief, which people had a long time ago.. for me, no matter whether it is incline, decline or flat, all of it works your chest, just.. the difference, which you need to know, is what other muscles that it works..

Eg. for me, decline works on mostly chest, triceps, back and less shoulder involvement, imagine what I said before that the incline works more on your shoulder as you go further incline, same goes for decline, the further decline you go, the lesser the effect on your shoulder involvement, hence, easier for you to stabilize the weights..there's NO such things as "shaping the lower part" or "upper part" of chest..

IF you want BIG chest, then just stick to compound movements such as heavy bench press, use heavy enough so that you can only nail 6-12 reps for 3-4 sets..no matter incline, flat n decline.. shaping part I will leave to those that can explain better at "CUTTING" the body fat to TONE your muscles..

2) Like they say, 200 pounds is always 200 pounds.. aiming to reach your bodyweight is a good target for your own motivation, but what is really important is how do you interpret that to your fitness progress? Upper body strength? Lower body strength? Ask yourself, is this gud enough for me?

I can tell you my routines, flat bench press 90kg x 10 reps, one rep max 110kg, squat 100kg x 10, one rep max 120kg, deadlift 120kg x 10 reps, one rep max 150kg.. which is what I achieved within few years of training n getting to know the right way of training, routines and stuff.. As you can see the lifts r not equal in weights, somehow it has ratios with bench is smallest n my deadlift is biggest, although I only recently train for 1 year for my deadlift..

If you need to guidance on how to perform correct form on squat n deadlift, I suggest you read n study videos n read the stickies which has been posted by the elite guys here..it really gud n better if you know somebody at your gym, personal trainer to teach you one on one so that easier for you to grasp..personally, before i started duin correct deadlifts, one of the personal trainer at my gym said that I am actually "SQUATTING" my deadlift, that deadlift should be performed with hips pushing back while keeping back straight.. with only that, I trained and improve 40kg on my one rep max deadlift in just one year..

So, don't worry to much to the how much you can lift, its more like how do you lift it..

My bench is nearly same as my squat bcoz I've just started training my legs for 1 year. Been duin upper body workout for 4 years. That's why. Reason being due to lack of resource and couching during last 4 years at my old gym.

No need to doubt my stats though.

Really? As far as I know with my knowledge, the incline flat decline thing is all about hitting chest but more on shoulder involvements?

May you explain a bit on this sternal and clavicular part? Inside and outside? Will hitting it cause chest to become stronger?

Bcoz fat built's all over your body..so neck can also built fat and thus it is one of factor for bodyfat calculation..btw, mine is around 18-19% from the calculator..