It took a while but it was a pretty feel good accomplishment.

Your "joints are creaking" during isolation movements probably because you are using way too much weight. Do you know I use only the 25's or 30's for dumbell lateral raises? My heaviest was the 40's. You're not meant to go heavy on iso's and seriously, ditching lateral raises is the worst mistake you can do. It directly adds width to you shoulders. Most shoulder pressing movements hit mostly the medial, anterior and maybe posterior head but not much of the lateral delts. Lateral raises do that.

What do i recommend? Scroll back a few pages for my shoulder workout.
115kg is good. Keep doing it every 2 weeks and you'll catch up.

Nah, I'm not overtraining. I just think the traditional flat barbell bench isn't suited for me. =P

Amen

Wanna ask about abs exercise ... After reading through the journals I found that most of the bbers here don't have a day specially for abs alone ... While I arrange a day every week for chest workout as shown :

Captain's chair
Reverse Crunch
Crunches
Sit Up
Bicycle  crunch

All of them 5 x 10 ... Should I start adjusting my workout ?

Hi darklight, awesome weight on ur deadlift, but however from the video that u have post is mostly those 1rm, coz when i goes for heavy ...lets say 3rm, during the reps interval, sumthing the bar hits my knee and i wonder if i have not bend my back enought or it is normal?

My height 183 cm, and my legs i think if i buy those pants it is ard ... 33 - 34 in length.

ermmm i think it is in inch.... not sure about 83-84 cm i guess. yeah i m quite tall.

umm, dun really get the movement of the torso but wat i did is tat when i lift, i tuck in my ass and at the same time straighten my legs and back. the main part i can feel the strain is on my lower back only, minor on glute.

it is quite hard to explain, may be i should take a video out of it.... if possible may b next week.

http://www.bodybuilding.com/fun/issa12.htm

Overhead pulldown
Proper Position:

    * Grasp the bar using a pronated grip approximately 6 inches wider than shoulder width.
    * Grasp the bar with the arms slightly bent with the elbows pointed away from the body.
    * Make sure that the knees are placed firmly under the support pads and that your feet are planted firmly on the ground.
    * Lean back slightly (approximately 15 degrees) to allow the bar to travel in a correct downward path.
    * Maintain a natural arch in the lower back. This is the starting position.

Proper Form:

    * From the starting position, pull the shoulder blades down and together and begin to contract the latissimus dorsi muscle by initiating contraction by bending the elbows.
    * Pull the arms down and out until the bar touches your clavicle.
    * Keep the scapulae retracted and depressed.
    * Contract the latissimus dorsi while relaxing the hands and arms.
    * In a controlled manner, return the bar back to its starting position and repeat.

Essential Tips:

    * Concentrate on keeping the hands and arms relaxed while contracting the latissimus dorsi.
    * Maintain a natural arch in the spine at all times.
    * Keep the head and neck in a neutral position throughout the exercise.