yeah i hope to see the deadlift (poundage) increase too. I just started deadlift 2/3 weeks ago but i`m using the machine ones where the handles are on the side. I only use the barbell on weekends when its not so crowded so tat i can use the squat rack's barbell...

try changing ur foot position during squats? perhaps toe pointing straight instead? i dunno if it helps but try to find an angle that wont hurt. but do not force urself and cause any injuries oh~...I play basketball too, and realized that the explosiveness have improved!

Yeah, it is quite impossible to keep knees behind toe...as long as i feel the muscle contraction and my back is not rounded so as my @ss, i`m happy with that posture

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Added on November 6, 2008, 7:13 amaccording to this journal, i started back in 11 July 2008. Around 4 months liao. I started squat 2 months after I picked up bodybuilding.
If i`m not mistaken, I started around 40~60 kg and i am dying with that weight. I still remember that my @ss hurts for almost a week after squatting and i barely can get up from my bed...

Wow, everyone recommending front squat...kena google adi! How's training for u? any latest pics?

This post has been edited by Sp00kY: Nov 6 2008, 07:17 AM

no money to bulk....so i juz maintain lor...lol


Chow

apa ni, bulk just makan more la heheh..anyway, u have nice body adi!

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6/11/08

Breakfast: Oats + Milk, 1 banana
Snack: 2 eggs,1 cream puff (mini)
Lunch: Chicken Rice
Snack: 1 banana + 1/2 scoop of whey
Dinner: Oats+ 1/2 scoop whey + milk
Post workout: 1/2 scoop whey + dex
Supper: 2 slices mango, tuna, 1 mini pau

Chest Day

Cardio
10 mins brisk walk+5 mins HIIT

Cross Cable Incline
3 X 12 X 50 ( Didn't know it was at 50, tot it was 40 )
3 X 12 X 60
2 X 7 X 70
1 X 1 X 80 (failed!!!)
1 X 5 X 70

Cross Cable (flat-parallel to ground)
3 X 12 X 45
3 X 12 X 50
2 X 12 X 60
1 X 10 X 70

Cross Cable Decline
2 X 12 X 45
1 X 12 X 50
1 X 5 X 60

Crunches with weight behind head
8 X 30 X 20lbs

Remarks:gym was crowded and I was left playing with cables...super good pump!!!! I am loving my workouts! I am still feeling the hardness on my chest:)


This post has been edited by Sp00kY: Nov 6 2008, 09:59 PM

9/11/08

Bfast: 2 pau, 2 slice WM bread+kaya+butter
Brunch:4 tiger biscuits, horlicks
Lunch: Chicken Thigh, 2 eggs
Dinner: Fish, Chicken, Rice
Post Workout: 1/2 scoop casein + dex

DB Shoulder Press
8 X 12
1 X 20

Superset
DB Upright Row
8 X 12

Single DB Row
8 X 20
1 X 30

Remarks: All done with each DB 14.5kg.

This post has been edited by Sp00kY: Nov 9 2008, 08:30 PM

makan needs money. eating QUALITY food even more money.
u want me to eat grass iz it

ps: jobless rite now...thats why
Chow

This post has been edited by bata: Nov 9 2008, 11:33 PM

Chicken and tuna still affordable la....RM6 for 6 chicken thigh = 2 meals for me...tuna in brine RM6 for 3 meals for me:)

Bfast: 2 specimen, 1 orange, 3 pc jacos fibre biscuits, 1/2 scoop whey
Bfast 2: 2 IKO biscuits
Lunch: 3 chicken drumstick, 2 IKO biscuits
Snack: Bread + PB
Post Workout: 1 scoop of whey + 2 orange
Dinner: Capsicum, cherry tomatoes, 2 eggs, tuna

Workout:
DB Biceps Curl
12 X 12 X 14.5kg

Triceps extension
11 X 12 X 14.5 kg

Remarks: Today should be my back day ~ but i forgot to bring my gym wear! sigh...

Not trying to be rude or anything, but how are you doing deadlifts 'with a machine'?

not rude bro, no worries, there is this deadlift machine in the gym, something like smith but instead of a barbell in front of u, the bars are at the side of u..which means its like doing deadlift using DB..those 2 bars are tied together...perhaps its a smith-machine deadlift:)

Which gym are you training at, I've never seen anything like this before.

Anyways, if possible try to do proper deadlifts with the bar from the squat rack. I don't know about you, but at the gym I go to I'm king of the squat rack because.............well almost no one else uses the squat rack hehe.

i`m in FF,curve...wah king of rack! geng!

11/11/08

Bfast: 1 slice WM bread + Chicken
Bfast 2: 1 slice of WM bread + PB + Chicken
Brunch: 3 mini pastry
Lunch: 1 cheecake, beef, chicken
Dinner: 2 slices WM bread + PB, protein bar
Post workout: 1 scoop of whey + dex
Supper: soup + chicken

10 mins brisk walk+5 mins HIIT (jog 8km/h, sprint 14~15 km/h)

Wide Grip Pull Down
1 X 12 X 50
3 X 12 X 55
1 X 7 X 60
1 X 7 60
1 X 12 50
1 X 12 55

Front Pull Down
2 X 12 X 25 /side
2 X 12 X 27.5 (super slow and burning)
2 X 12 X 30 (super slow)
2 X 12 X 25

Single DB Row
4 X 12 X 17.5 kg
2 X 7 X 20
2 X 5 X 25

Upper Back Row
2 X 12 X 30
2 X 12 X 35

Crunches on swiss ball
9 X 12 X 20lbs

Remarks: Pretty stagnant with back workout, no soreness after workout anymore

12/11/08

Bfast: Protein bar + yogurt
Brunch: tuna + guava
Lunch: Mango, tuna, guava
Snack: Tuna
(so far, finished ~400 grams of tuna adi! nice!)
Snack: 2 kuih
Late dinner: salad, grilled chicken

This post has been edited by Sp00kY: Nov 12 2008, 11:20 PM

13/11/08

Bfast: 1 yogurt, 3 WM bread + PB, Fruits
Brunch: 2 slice of WM bread + PB, 1/3 scoop of whey
Lunch: Fruits + Tuna, 1 slice of WM bread
Snack: Tuna
Pre Workout: 1 Cup of oats + 1/3 whey + milo BURP~
Post Workout: 1 scoop of whey + dex
Dinner: Rice+chicken

Squats
7 X 12
3 X 7

Crunches
8 X 12

This post has been edited by Sp00kY: Nov 14 2008, 07:14 AM

14/11/08

Bfast: protein bar, big pear
Brunch: 1 chicken thigh
Lunch: Rojak + Tuna
Snack: 1 chicken thigh
Pre workout: Milk + Oats
Post workout: 1 scoop whey + dex

11 mins brisk walk

DB Chest Incline
2 X 12 X 15kg/arm
6 X 12 X 17.5

DB Flat
4 X 12 X 15
3 X 7 X 15
Superset with

DB Flyz
4 X 12 X 10
3 X 7 X 15

Cable Incline
4 X 12 X 50

Cable Horizontal(flat)
4 X 12 X 40

Crunches
9 X 30 X 20lbs



This post has been edited by Sp00kY: Nov 14 2008, 09:47 PM

15/11/08

0800 - 1 cup of milk
0830 - Nasi Lemak + kerang + 2 eggs (NICE!!!! havent touched it for "ages")
1130 - 4 eggs + tuna
1500 - 1 yogurt + 1 egg
1600 - 1 plain bun, 1 sausage, 2 slices of cheese
1730 - 1 egg
1930 - 1 scoop whey + milk
2100 - pasta + bread pudding

Jog 10km/h 10mins

Front close-grip pull down
4 X 12 X 25 per side
4 X 12 X 27.5
4 X 12 X 30
2 X 7 X 35

Lower back
2 X 12 X 45
2 X 12 X 50
1 X 12 X 55
1 X 12 X 60

Crunches
7 X 12 (forgot)

can see that you eat more junk than protein

why sausage? bread pudding sumore. can replace the junk food with better quality food like fish?? I think i dont see fish in your diet. was suggesting only. no harm anyway.

hah thanks, yeap i ate a lot of junk that day and i am ok with it..once a week ar heheh...if u take a look at my food log, i have a lot of tuna last week~

16/11/08

0800: Chicken Rice + 4 eggs (1 yolk)
1030: 3 eggs (1 yolk)
1100: 1 kuih, 2 egg whites
1400: 2 slices of cheese, 3 eggs, 1 WM bread
1600: 2 eggs
1800: prawns, pork, taufu, vege


0745:
Skipping rope 10 mins
Bicycle Crunches 8 X 50

1700:
DB Shoulder Press
5 X 12 X 15 kg/arm

superset

DB upright row
5 X 12 X 15 kg/arm

17/11/08

0630: 2 bananas, 5 eggs (1 yolk),2 slice WM bread + PB
0900: 1 egg white, 2 slice WM bread + PB
1300: 3 chicken, 4 eggs (1 yolk)
1600: 2 egg white
1730: 2 slice WM bread + WM
1830: Some vege
1930: Yogurt + 1 scoop of casein

DB Bicep Curls
13 X 12 X 14.5kg

DB Tricep Extension
13 X 12 X 14.5kg

Remarks: Skipped gym today, too tired to go~

This post has been edited by Sp00kY: Nov 17 2008, 08:25 PM

ohh. ok. good. keep it up

yeah, keep the sausage out of ur diet, those thing consist of some chemical stuff which is bad for ur body.. u can google it up. MAke sure u makan red meat, those r good for ur brain too.