dude, rear delts seems lacking
Chow

rear delts is the one where u do the bent over lateral raise?

if it is then i just started doing that 2 weeks ago..dint know it existed until recently..

lol...thats why. it supposed to formed cannonball shape if all head trained correctly.
yours shape kinda weird now. u do know that right....no offense intended
Chow

Got my measurement taken by instructor today... I'm kinda scared to see the result coz I thought my body is getting smaller due to food poisoning followed by 2 weeks vacation from gym (1 week for helping preparing my bro's wedding, another week becoz the gym instructor took his yearly vacation and the company policy is nobody allowed in the gym if theres no trainer).

Heres my result:


I seem to have better results than the first 10 months (14-1-2008 - 10-10-2008) compared to only 2 months (10-10-2008 - 5-1-2009). Its slow, but its progress for me. The legs measurement are the same since I'm kinda neglecting it. This year resolution is not skipping any single leg rotation lol. Its still kinda slow, but its progress I guess.



Here what I look like today. Still damn skinny and stuck at 55/56 kg.

Bro, my chest now is similar to your April 08 picture and my goal is to look at least something like your December picture. You're looking really good now, care to share what exercises you do that you think helped you the most, as well as any supplements that you might be taking? Thanks!

no progress in terms of size im not financially stable to start proper bulk....lol 
getting more cut at the middle thigh which i find really hard to train...



Chow

This is what my trainer gave me last year:

no progress in terms of size im not financially stable to start proper bulk....lol 
getting more cut at the middle thigh which i find really hard to train...



Chow

Tell your trainer, drop the flat bench press, the unnatural movement predisposes one to injury, many bodybuilders hav ended their careers due to injuries from that exercise. You can replace it with decline bench press or flat dumbell bench for a more natural movement.

Behind the neck presses suck too, unless a trainee has above average shoulder girdle flexibility, it predisposes you to rotator cuff injuries.

Thanks for sharing bro!

I just started doing DB flat benches recently and I do agree with darklight that they feel more natural in execution. As to its effectiveness, that I dunno yet lah lol.

So you didn't do decline benches? I was thinking of doing that because my lower chest is very flat, something like yours in April 08. But seeing that you managed to get such an awesome chest without decline benches, I shall hope that the same applies to me too

Tell your trainer, drop the flat bench press, the unnatural movement predisposes one to injury, many bodybuilders hav ended their careers due to injuries from that exercise. You can replace it with decline bench press or flat dumbell bench for a more natural movement.

Behind the neck presses suck too, unless a trainee has above average shoulder girdle flexibility, it predisposes you to rotator cuff injuries.

Here what I look like today. Still damn skinny and stuck at 55/56 kg.

nice bro 

btw, seeing your pictures, no offence bro, is it your pack was not same in size ?? I mean, some ppl hv a really nice 6 packs with approximately same sizes right ?? how to make sure we can obtain the nice one ??

thanks,

darklight, i always doing flat bench press with barbell, what wrong with it? unnatural movement? care to elaborate more? thanks

The flat bench sucks for a variety of reasons, least of which is every pec tear I've ever heard of, has been a direct result of the bench....that fact alone should put the big red flag up and waving...

First, almost every human on the earth has one arm longer than the other, which automatically places the stress on the longer arm, and more importantly, the pec insertion point (which is where 99% of all pec tears occur)

Secondly, The flat bench offers nothing other than a straight up and down motion, where the DB press has a out/ in motion which is a much better contraction of the muscle...think of how you would flex the chest, it certainly wouldn't be to simply put your arms out straight in front of you

Third, and flat/ straight hand position (as in a barbell grip) automatically puts in in a injury prone state, as your hands/ elbows/shoulders are not alligned straight, but on an angle (look at how your hands hang at your sides)

Finally, keep in mind that most of the "cornerstone exercises" of bodybuilding were developed in the late 1800's...when they had limited knowledge, technology, and history to go by....

just like everything else has progressed, so has knowledge of kiniesiology, development of exercise machanies and 100 years of experience...thus, I hate to say it, but some of the old faithful aren't neccessarily the best.

And of course...I'd be remiss if I didn't add my all time favorite saying:

" IT'S NOT HOW MUCH YOU BENCH, IT'S HOW MUCH YOU *LOOK* LIKE YOU CAN BENCH"!!

Those are last year's training. He changed the lists a few time already.
I will consult with him about your concern, of course. Thanks for the advice!