go to a club and get hook up with another girl. thats what u should do. lol

wow dangerous bro! thank god u and ur family are fine. lesson 1: sleep well before long distance driving. lesson 2 : dont jam ur breaks.

got vein not nice ah

post up your progress!! i need motivations lol

no leg picture? not bad wat. 1 month kinda big difference already. keep it up for 6 months and u'll me amazed lol

squat deeper and harder

swt.. the very basic principle of split bodyparts training.

1. never train more than 1 major muscle group in a day.
- major muscle group including legs(quad+ham), Chest and back. shoulders arms traps are small groups
2. never train a bodypart more than 2 times a week. 1 time should be enough as long as u hit it hard enough on the day u train it. 2 days for under developed muscles. 3 times are specific exceptions(genetic).
3. Legs day should be training only LEGS! legs includes quads hams and calves. unless u train quads or hams alone on the day, then incoperate arms or shoulders or traps.
4. why do i emphasise on point 3? because if u r training hard enough, on leg day u wouldn't have anything left for other muscles. u shouldn't be able to walk properly 10-30 minutes right after u finish. if u still can walk up the stairs, u r not training hard enough
5. as long as u keep every day within 1 hour of training, no matter u r doing supersets or giants sets or triple drop sets, u r not over training.
6. its not easy to over train ur muscles, its easy to overtrain your CNS(CNS burnout)

2-3 exercise for quads, 2 for hams 2 for calves. enough. there should be nothing left

god damn.. 01.01 journal update!

stnading barbell military press? whole body

u canot train for 4 days? that split will not be optimum but still boleh la

not specific enough. not good enough. if 3 days then do is like this

day 1 : chest + bicep + lateral + anterior delts
day 2 : legs + calves + abs
dat 3 : back + traps + tricep + posterior delts

i think this is better IMO. for maximum training efficiency. training tricep on chest day will make your tricep workout suck.

i would say u spread up your running sessions. 1 hour max per session. see how much distance u can cover la. do 6-7 times a week if u like to.

dude.. i stayed out of the gym for 2 weeks ady.. now only body recovering.. a few days isn't a big thing. 2 weeks is a big thing. lol

vomit? hahahahaha.. just drink more protein shakes then. lol too bad bro

get flaxseed oil. 200 times better. only thing is u lose the fibre.

natural PB is farking expensive. not advisable for long term

take some chicken breast for night mate. a lot better

no squat rack = dont bother joining

milk powder = bad idea

not only fat.

its bad protein.

Standard oly bar is 20kg. but those in california and fitness first and true fitness feels like 16-18kg. not exactly 20kg. but who cares. use 20kg as a standard measurement

brother.. there's no such thing as 3 or 6 month contract. only YEARS contract. or u can join without contract.. and pay the shit out of u. gonna cost a bomb