your post workout looks like junk to me without sufficient protein....i suggest if u wan hv mee goreng, make it your pre-workout...

you are quite light for your height, in fact you are lighter than me but surprisingly: your BF% is at 22.6%!! try avoid doing bench press on smith machine...the weight difference is quite huge oh...u can lift 20kg ES on smith, what about barbell?

---

Added on November 19, 2008, 11:50 amyou trained your chest, arms and shoulder in one day oh!...dont forget your legs...and back

---

Added on November 19, 2008, 11:51 amjust my 2 cents

This post has been edited by Sp00kY: Nov 19 2008, 11:51 AM