I aint a bodybuilder and I aint going for competition ~!!!

I dont squat I dont Deadlift too...

Different goals my friend ~!

Yes Sir,

I do believe and understand the rules of equilibrium, but currently i do not have plans to go as big till my physique looks unbalance. Even stating as such, I do not ignore the fact that I might start with leg routines in the future. Or Squat or Deadlift ~! I acknowledge their superiority in the bb world, but i'm just too stubborn to do it at the moment. That's my lost ~! I know it since the day I started training.

Darklight, I really appreciate that u took the time to  go thru my journal and telling me my flaws. I do not have excuse for any of those other than my own hard headed self. I'm tackling each goals of mine at 1 time at the moment. Thought it might be time consuming, it really indicate to myself what I really want, coz till now I am only holding on a vague future image of myself.

Kindly do provide with further advice and assistance in the future ~!

I do believe and understand the rules of equilibrium, but currently i do not have plans to go as big till my physique looks unbalance.

The unbalance situation i spoke of is the one as u mentioned. Upper and lower  body. At the moment, I'm still not big enough to be able to differentiate my non existent leg exercise.

Wont kill me to start reading about leg exercises though. Any recommended exercises? Adding another variation into my routine aint that bad at all i guess. Burn more fat in the process.

Workout Routine A (23/04/08) SUN *4

Dips - Chest Version
3 x 8 x body weight + 25lbs

SQUAT
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Incline Cable Flyes
1 x 8 x 15lbs(x2)
1 x 8 x 10lbs(x2)
1 x 8 x 10lbs(x2)

Barbell Bench Press
1 x 8 x 105lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)

Tricep Pushdown
1 x 8 x 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28kg

Hanging Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

NEW ROUTINE

Chest/Leg (02/06/08) MV

Incline Dumbbells Flyes
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Barbell Bench Press
1 x 8 x 125lbs
1 x 8 x 125lbs
1 x 8 x 120lbs

Dips - Chest Version
3 x 8 x body weight + 25lbs

Squat
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Leg Extension
1 x 8 x 65kg
1 x 8 x 65kg
1 x 8 x 65kg

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs
Remarks :-
Started off easy and Tiring towards the end of the session.
Ain't as taxing as previous routine and probably able to lift more or add more sets.
Trial and error till I get it right

Diet
0900 - 1 scoop whey + skim milk + oats,
1030 - San Fran's Coffee Sunshine Bfast set + Coffee
1230 - Banana and Peanut Butter Toast
1300 - 2 Scoops VasoCharge + 2 bananas(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA(post)
1630 - Chinese "Chung" dumpling
2000 - Broccoli + Pork
2200 - Hot Honey Lemon + Hot Honey Ginger Milk
0100 - 1 scoop Whey + HL milk

After reading the Pre Exhaustion technique, I found similarities from my own defined routine. I did not read about this till you pointed it out to me. I arranged my routines without the knowledge of this technique.

Well, basically i'm kinda aiming for 3 exercises per body part starting with a compound and finish it off with 2 other exercises. About the number of sets and reps, i'm still in a trial and error experiment to find the best combinations. So far based on past history, i'm doing very well with 3 x 8. With this new routine though i find the lacking of intensity with 3 x 8, therefore I am doing 4 x 8 now.

Maybe I should try doing (3 x 10-12) or (4 x 10-12) and see how it goes coz with 4 x 8, I still aint feeling it. Thank you Darklight for indicating the latter. I guess it's better to increase the reps. 

Compound exercises definitely got easier as i will get sufficient rest with this split routine.

Resting time is still the same. Within 60 secs.

I will go with 3 x 10-12 or 4 x 10-12 next week and see how it goes. This is only my first week with this routine afterall. Currently, I don't think that it's efficient enough as I don't really feel I get a great workout out of it. Addicted to High intensity sessions. I'm an adrenaline Junkie.

I don't get DOMS anymore from my previous routine. But this new one, I'm feeling it ~!!!!

a spotter to me is just a sense of safety, so that you can push harder wihtout the fear of dropping the weights on you. especially on bench press. u need a spotter to train to failure.. but alternative like DBs will do fine.

mah 10 cents

Exactly jones. That's the purpose of a spotter.

But some ppl use them in order to lift heavier. I;m sure u see those alot at CF, and u know which particular group of ppl i'm referring to...

Skull Crusher = Above forehead?
Tricep Extention = Over forehead?