Okay, here's my pics. They're really, really bad. I look really, really really bad. Hope you guys dont laugh.

Okay, here's my pics. They're really, really bad. I look really, really really bad. Hope you guys dont laugh.

Okay, here's my pic. They're really, really bad. I look really, really really bad. Hope you guys dont laugh.

I don't get your notation .. what does 5x4 40lbs means ?

5 reps ? Wouldn't that be too lil ... at least 7 or 8 right =/ unless u're pushing like mad haha .. but that means mad loads of sets =O How long do u spend in the gym ?

*for some reason, my thighs hurt as if someone stabbed icicles into it everytime I squat, and now, when I walk or sit down.

5 reps ? Wouldn't that be too lil ... at least 7 or 8 right =/ unless u're pushing like mad haha .. but that means mad loads of sets =O How long do u spend in the gym ?

Hm? I thought the standard reps per sets for squats and deadlifts were 5 reps per set?

and uh what can I do about the pain?

Powerhouse: around 3~4 months, but inconsistent and have skipped a few days in between due to time constraints and gym constraints (4days a week rule >_>) everything's gonna change when I leave my current one this sept (hopefully) and go to the new one near my house. That way, I can train more consistently and more.

Irresistable: no visible results due to high content of bodyfat. There is more muscle padding around my chest, and 6 smallpacks underneath my fat in my abs, but they cant be seen because I'm fat. Will only post if there's a visible result.

the dieting part is hard as I need to eat a lot during dinner, but am finding more efficient ways of dieting. I cant follow the 6meals a day diet plan at all due to schedule irregularities and unwarranted amounts of food (happens when mom does the cooking) but I do try if possible.

now drinking insane amounts of water to increase metabolism, which in turn helps me burn fat.

can one.... due to your mum cooking, you try to separate them in different plate so that later 3 hours, you can eat it lor... That's what i did when i at home. If outside on school, i will try to get fruits to eat. If near buy dont have, then i keep them in container, star fruits, banana, apple, orange, papaya, pineapple and all sort.

that's clever.. i use to do that..    but mine, mix with sweet potatoes, spagetti and boiled eggs.

remember to add the workout title as "week 1 day 1" and track your weeks from there..

do your abwork and hyperextensions..

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Here is a program that is kind of similiar to the 5x5,Mark Rippetoe actually advised me to do this when I e-mailed him a few weeks ago.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift/Power Clean 5x3,alternate every workout ''A''

Workout B

3x5 Squat
3x5 Military Press
3x5 Chinups
3x8 Weighted hyperextensions/ Good mornings

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175


You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1

M

Workout A

W

Workout B

F

Workout A

Week 2

M

Workout B

W

Workout A

F

Workout B


Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts. Eventually you won't be able to sustain such progress, and you'll have to get microplates so you can increase by smaller increments. Or you could make them out of chain:

http://davedraper.com/forum/showflat...3/Main/126754/

And eat a lot of food. A whole lot.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day.

Whichever you choose to do will yeild good results.

lol.. dude.. abwork is important in all programs dude.. it is detrimental if u want a big squat and DL.. so adding in such an important accesorry work wouldn't hurt.. my seniors encourage this too.. just don't add any kind of useless bs in like lat pulldowns or any crap like that that doesn't contribute to what you are doing..

i know what i'm doing guys.. chill..

Since darklight told me not to add anything to the program, I'll just have to add abwork to my rest days right?

joey, pizzaboy, read joey's post above where he quoted mark rippetoe's program.. read the last 3 paragraphs.. it says there that it's fine to add some assistance work..

and don't worry about doing abwork on rest days.. just do it after all your main lifts like 3 or 4 sets depending on your feel and u can go home..

if u feel u need to do something on rest days, try stretching and some rotator cuff or tendon work.. deep massage if u like..

Sorry... the pic on the first page got me sniggering and laughing. What's that size? AAAAAAA?          

Oi he ashamed already what la you picking on him

it is never polite to laugh at other ppls pics.. some require alot of courage to put them up.. so instead of laughing at them we should be motivating them to do better..

but looks like the general forumers in malaysia are rather shallow and short-sighted..

dissapointing..

there u go.. i understnad now.. lol..

Bling bling. Passing by. When the hell are we 3 gonna meet up? Stupid carl didn't even mention anything.

wtf??
.

it is never polite to laugh at other ppls pics.. some require alot of courage to put them up.. so instead of laughing at them we should be motivating them to do better..

but looks like the general forumers in malaysia are rather shallow and short-sighted..

dissapointing..

I agree on this. Malaysian and Singaporean forummers are ranked among the most immature pricks in the world. The worst thing is, most of them can't troll. They try sounding funny and witty but end up obnoxious, lame and retarded.

Aoshi is one of them. Only losers laugh at a person who has the guts to put up his pics.

so wat is d exercise to increase my back muscle?

wah.. how come i can only do 3 reps of chin up.. sigh..