Thought this is a good idea to summarize my first month. for future personal use. Annalysing done. will do this after every 4 weeks

week 1 (30/4/2014) Wednesday-week 4(25/5/2014) Sunday
current: week 7
bodyweight: 79kg (174lbs) --> 80kg (176lbs) Gain of 1kg (2.2lbs ) [weighing balance is in unit kg]
caloric intake: 3235 kcal ( which is around 15% surplus of TDEE = 2823KCAL)
sleep: weekdays ~6 hours, weekends ~8 hours

Lifts

deads: 95lbs  --> 125lbs
squat: 115lbs --> 145lbs
bench:135lbs --> 150lbs
ohp: 70lbs --> 85lbs


No fails for big lifts
Failed in curls
nah im good. use my 'intenal belt' better. wait till i squat 4 plates then i could consider getting a belt hah.
yes i do sweat alot, i think i should just wear a shirt on the day im doing a squat, although penang is fuarkin hot these few months, it will be uncomfortable

thanks for your  input.

i am supposed to hit 165lbs 3x5 this week, so no, i should be able to push through according to the progression scheme. i am not simply messing with heavy weights, i am simply using the weights that i should use. that is why what the staff said angered me

keep 1-2 reps away from failure would not be an option. i am using a one of the many beginner programs just like starting strength or stronglifts. if i were to do this, confirm i will fail each session and hence, the red fonts.

i had said before its hard to find a spotter who knows what he is doing. i would rather use a power rack if its empty. no, dont even mention machines/smith machines man

few days ago one of my friend who lifts said he would start Stronglifts. im sooo excited for him, as he always do bro splits. i had talked with him about doing a real program before this, but as you know, its hard to change the bro-mindset from your friends. I suggested fierce 5 to him, but it seems that he already confirmed of doing Stronglifts, so i dont wanna force him anymore. this coming week he will play around with 5RM, and then the other week he will start the program. he deadlifts 250 for reps, squat and bench quite similar to mine. I even asked him to create a log in bb.com so that he can learn much more from this forum.

i hope more of my friends who are gym goers try to get away from their brograms which mostly consist with brosplits. this friend of mine is the first to do so though.

in another matter, i planned to purchase Chuck Taylors to wear in the gym. im tired of barefooting while squattng, deadlifting, ohp-ing and rowing. it is unpleasant to barefoot here even with socks on as the gym is not clean unlike other huge fitness centres. grey colored socks would turn into black colored socks. I found out that many powerlifters recommend chuck taylors. it wil be a good investment. ill probably visit the store in this coming few weeks.

wah cn tahan 10 yrs, not bad..

so lifting weights mst be hard for u since you gt low back injury

damn u can try front squat for ur main leg exercise...back squat do put stress on low back..