wah wah wah.. where? i wanna get that cheap whey too..gonna start bulking up again to 85kg.. wohooo

chill la its for NO xplode.. onli a few tubs la expiring in july.. if u damn hardcore i think can finish 1 tub b4 july also since is 1.81 lbs onli..

Hmmm Betul jugak

hey TS
i nid ur advice
my 3-day split workout: chest/tricep, back/biceps, shoulder/leg
ppl say chest workout interferes with triceps as chest workout works the tricpes too, applies to back/biceps too.
so i need to change to chest/biceps, back/triceps?

FYI, I do chest/bicep, shoulder/legs, back/triceps. Works great for me.

Use whatever works for you! What applies to other people may not apply to you. Give both a try and evaluate.

Correct. Change it like kege says.

i'm sticking to what kege said with 30-35 minutes on the cardio machines after that and 100 crunches after cardio..

yeah,listen,but dont believe,nothing works the same for each and everyone..

i do chest,shoulder,triceps on a day....followed by back,biceps,traps....followed by legs n abs.....i feel fine with my routine...

just make sure to rotate and/or change your routine every 3-5weeks

Not really bro. It depends. If you're the casual bodybuilder who isn't concerned with maximum development or are short on time, that routine is fine. Definitely nothing wrong with it, but a lot of successful bodybuilders won't usually hit a same push or pull bodypart on the same day. They prefer at least 2 days of recovery then hitting the muscle when it's fresh. Heavier weights = more mass.

short on time it is full time student

its really more to priorities, goals and time management

12 June 2009 Shoulders (Pump Day)

Smith machine shoulder press
Warm up
115lbs x 10
115lbs x 10

Work sets
185lbs x 12
135lbs x 15
135lbs x 15
135lbs x 15

Cable lateral raises
20lbs x 15
20lbs x 12
20lbs x 12

Rear dumbell lateral raises
15lbs x 15
20lbs x 12
15lbs x 15

Front raises
25lbs x 11
25lbs x 11
25lbs x 11

13th June 2009 Arms

ROAR!!!

EZ Bar Preacher curls
Warm up
55lbs x 12 x 2

Work sets
115lbs x 8
95lbs x 10
95lbs x 10

Close grip bench press
225lbs x 7
225lbs x 7
205lbs x 7

Hammer curls
35lbs x 10
30lbs x 10
25lbs x 12

One arm dumbell tricep extensions
40lbs x 10 + 2 assisted reps
35lbs x 10
25lbs x 15

Concentration curls
25lbs x 12 x 2
20lbs x 13

Rope extensions
80lbs x 12
60lbs x 12
60lbs x 12

Comments:-
Strength levels through the roof. Finally 100kg for triceps alone.

Can your poundages get any scarier?

lolz.. we're looking at a future ronnie coleman over here dude..

awesome chris, i will see u around one of this days.
my gf still in hospital.
haiz... have to jaga her, then go work part time somemore.
monday school reopen.
damn busy...
i think i stop for a week de.
hope to start again this coming week.
will catch up with u at gym. chaoz...

Nah, my poundages still weak sauce compared to elite bodybuilders. But I'm gonna push as hard as I can naturally. I need to be cautious though, should let my joints catch up. I think I'm sticking to the same poundages next week but try to go for higher reps.

Lol, in a million years, even if I give it 110% in training, dedication, take juice and GH, I'll never look like Ronnie. Elite bodybuilders are born, not made.

Yeah but glad to know she's getting better. When will she be discharged? I'll catch you soon.

she'll be discharge tomorrow hopefully.
bad bad bad sorethroat.
lucky nth more serious.
will catch up with u at ohm or yumcha. haha

yeah man close grip bench press at almost 250lbs...military press at 90kg waht the hell?? lol... very strong.. must have been like 3-4years of consistent work and diet

Try 10 years.