Workout B
3x5 Squat - 264 lbs
3x5 Military Press- 77 lbs
3x5 BB rows - 121 lbs

Managed to do the squats this time around. Not easy but I'm proud of my form :D Way below parallel! Did the Military Press aswell which seemed easier even though I used a heavier weight. But I'm certain I'm going to cut down the increment from 10 to 5 lbs now on these two lifts atleast.

BB Rows were kinda disappionting. Hoped to lift 132 lbs today but on the 4th rep of the 1st set I realised my from was not good and there was no way I could complete the 3 sets. So I cut back to my old weights. Will increase it by 5 lbs too.

One thing, I used to warm-up for squats:

1x5 - 132 lbs
1x3 - 198 lbs
1x2 - 220 lbs

This time around it was just:
1x5 - 132 lbs
1x2 - 220 lbs

Unless and until I feel that my legs are warmed up and my actual work-set is going up, I should not really worry about this part right?

Had a cheat meal aswell. Infact I beat this guy who thought he could eat more slices :P

I seem to be having a lower back pain again. It's not as intense but I'm afraid it will. Is there I can do about it?

*bump*

I've also been doing the starting strength program for the past two weeks and I've also been experiencing lower back pain. I think its just because I never did deadlifts and squats before now and my lower back muscles have been under developed. I'd say to first make sure your form is correct on the excersizes. I found videos of how to perform them correctly on youtube. I've also takin Potassium supplements and L-Taurine supplements to prevent the pain. It may just be cramps from not having the correct balance of water in your muscle cells, Potassium will prevent that, eat alot of bannanas. Taurine also helps with the pains and cramps as well, Ive been taking both and the pains have diminished. I also believe that by working your ABs which is an opposite muscle group may help releive some stress on the back.

I'm new to this so i dont know if what I said is correct, It's has worked for me though. Hopefully someone more knowledgable will either renounce or support whit ive said.

I think my form is fine. Anyway, it didn't hurt today. Today was my cardio day. Let's see what happens tomorrow. Hope to set some PRs :)

I do abs twice a week, should I change it to thrice or keep it the same?

Workout A
3x5 Squat - 269.5 lbs (PR)
3x5 Bench Press - 148.5 lbs (PR)
1x5 Deadlift - 143 lbs (PR)

Back's good. Have started doing weighted crunches aswell now.

My program's going to stop for atleast 2 months. I'm moving to my native land for 2 months for vacation and the possibility of working out there is almost zilch! I'll re-join the gym when I get back. Till then, take care!

alright i'm finally back. haveta admit i missed the gym more than i thought i would. i have gained some weight but that was expected and i'm not too depressed about it.

neways i'm gonna start again with the exact same routine by next week 'coz it's Ramadan right now.

here are my immediate goals:

1. lose the fat by february 2008
2. follow the program rigorously and welcome the muscle gain :)

supplements i have:

1. ON 100% whey protein
2. Creatine Monohydrate
3. Multi-vitamin

a coupla questions i had:

1. what multi-vitamin should i go for? i'm not too keen on animalpak, it's off my budget
2. i take creatine 3g pre-workout and 3g post-workout, and in the morning on off days, is that ok? i've heard like all sorts of things on this one.

here's my diet:

BREAKFAST
5 egg whites + 1 whole egg
1/2 cup oats with 1/2 cup milk
2 tbsp olive oil
2 scoops of protein shake

Pre-workout
2 bananas with 1/2 cup yoghurt
2 scoops of protein shake
3g creatine

PWO
2 scoops of protein shake
50 g dextrose
3 g creatine

Meal 1
2 chicken breasts
1 cup cottage cheese

Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter