consistency is the key. chg every 3-5 weeks. not everyweek

good job. keep it up.

lol i workout 6 days straight man...lol im worried too....especially ive been losing weight too rapidly starting next week only 4 days workout for me

ur cardio is solely on joging or do u hv sumthing else? for me, i'd like skipping for indoor cardio...u know, nowadays weather really messup..cannot predict can go out for jog or not..hehe~

Eh? You don't need to work today?

Off day or public holiday?

Hey brotha, its nice to see your determination, but unfortunately I only read up to page 6 and skipped the remaining 3. Dont mind if I pin out several stuffs yeah.
- why are you jogging every single day or 3 times a week etc ( once a week do your interval training ONCE a week) you dont wanna loose the calories unncessarily. Havent you heard of people who lost fat without doing any cardiovascular exercise ( running ). Well, I lost fat from 25% to 17% in 4 months but I was bulking way back then up to 154lbs. DO YOU LIKE JOGGING? LOL I HATE CARDIO . Weightlifting is also cardio

- Ditch the curls etc, you need some mass brotha, go and SQUAT, DEADLIFT, BARBELL ROW, try some olympic lifting as well, HANG PULL etc. Do lots of compound exercises, I notice that you are doing alot of isolation, you wouldnt see your gains that way my friend.Why did you even spent buying that silly bench at the first place ( sorry if that sounded a little harsh) - REVISE YOUR ROUTINES, do either a upper/lower split workout or a COMPOUND FBW

- Your diet, whats with the 1 green apple at 3`oclock and stuff? Where is your fat? olive oil? fish oil? flaxseed oil? FAT doesnt NOT make you fat. Im not asking you to do the atkins diet or the anabolic diet, cut down on the carbs, only take extra carbs before working out, before doing cardio just take carbs, dont need the protein ( unless you are some rich dude who wants to take whey protein after cardio ) LOL! - REVISE YOUR DIET!!

- If you want to see some gains, you need to spent some money brotha, where are you located, if you are in subang, I can recommend you a local gym 50 bux a month.

- If you need anything else feel free to PM me
ROCK ON!!!