Brad Pitt in Snatch --- now that's a body to drool over! Lagi best if I can punch like his character.

Height: 166cm
Weight: 52kg
Age: 24

Goals:
vanity = 6 pack, huge shoulders+delts, thick pecs, xmas tree on the back.
weight = 58kg, 14% body fat by August
strength = +2.5kg in major lifts everyweek

Stick thin photo:

Doing Stronglift 5x5 now (plus current stats):
(A) 1 June
Squat 5x5 (+2.5kg) = 45kg
DB Bench Press 5x5 (+2.5kg) = 37.5 barely
Pendlay row 5x5 = 32.5
Dips 3xF = 12 9 7
Leg curls 3x8 = 35
Weighted sit up/abs machine 3x8 or 3x10 = 50kg x3x10 mac

(B) 3 June
Squat 5x5 (+2.5kg) = 50kg (form still cacat)
Overhead press 5x5 (+2.5kg) = 25kg barely
Dealift 3x5 (+5kg) = 65kg
Pull up/chine up 3xF = 6 4 3 [previous:7 5 3]
Leg curls 3x8 = 35 35 35
Weighted sit up/abs machine 3x8 or 3x10 = 50 50 50machine

Nutrition wise, I'm simply eating more, but mainly the same things as what I've been normally eating at home. More rice, more lauk, and 3-4 eggs daily.
Pre work out = 1 scoop ON whey + 1 table spoon Quaker oats + Chi Ji 5-grain-powder my mom bought (WTH is that?)
During workout = Nutrex Mass XXplosion (stupidly expensive stuff... impulse buy)
After workout = 1 scoop ON whey
-----
Details of the fitness module of Refine & Define 2008:

Rubbish talk in 1 first post, not relevent anymore...

Eat more meals instead of just eating bigger meals. I used to eat 2 whole eggs when I started at 55kg but somehow I think the eggyolks caused my tummy to appear much bigger....so limiting yolks to max of 1 per day only or just more eggwhites. But based on your pic, what the heck, eat away anyway....

Yum, I love egg yolks... especially the half boiled ones. It feels like chocolates that melt in your mouth.
I know that egg yolk is packed with minerals and vitamins. So no worries about cholesterol and fat considering that I'm working out.
- - - - -
Crap... I still don't have a proper workout programme yet. I should ask jswong about his dinosaur training.
- - - - -
Weight: 53.5 - 54.0 kg (13 March 08)
My grandma says I'm not that skinny now. X^D

pop the eggs for breakfast does helps a bit...

Hey, nice goal there. Pretty similar to what I want to achieve by the end of my 6 months program (end September 27th). I started at 55kg, 178cm.

I wonder, what magazine competition you're participating in?

Food Comment.


Let's see.....
What are you doing wrong? Using a PT that tells you to train with machines for 10-15 reps for 3. That's very wrong.
Training


That's about what I can think of at the moment. For everything U can't understand, google. If you still can't understand, ask away.

Snecx...
I'm in Men's Health Refine & Define this year. I dearly hope I win... nice Oris watch. Other contestants are gaining muscle mass quick, and I'm still sort of stucked.
I gotta go get a set of dumbbells at home to keep my workout intensity high.
. . . . . . . . . . . .

pizzaboy...
Thanks m8, for the info! I don't trust the PT's. They just don't look like bodybuilders themselves. I also suspect the in-house training by FF has some general workout programmes that the PT's prescribe the same workout to everyone.
I told Steven (chief-PT in leisure mall) my main goal is to build strenght. Muscle gain is secondary. He gave me 'the prescription'. Then I overheard other PT's guiding other members with the same formulae. I feel he simply layan me because my membership is sponsored as part of the contest terms. I've never really bothered with the machines after the first introduction session. I just go whack the free weights.

ATG squats, eh? Will do that. The problem with FF Leisure Mall is they don't have a squat rack. So I'll have to either lift the weight over my head (which I can't), or use the smith machine. I'm not so enthusiastic about using the smith machine though.
I'm also not sure if I'm doing the deadlift correctly. Some say don't bend the knees, some say bend until thigh is parallel to ground. Watching videos isn't the same as seeing a person doing it right and asking questions.

Oh, which shops are selling protein powders cheaper? I'd probably get the ON 100% Whey.
. . . . . . . . . . . .
BTW, anyone of you works out in Leisure Mall?
. . . . . . . . . . . .
New goal added --- a 6-pack-washboard-abs.
Due to the fact that I'm going to Phuket with my old-college mates in Aug, and they (they girls especially) laughed and sniggered about me getting fit and having a 6-pack.

Can you go to another place with a squat rack? I know Menara Axis has it.

I say, bend your thighs, till it's either parallel or about 45 degrees against the ground. Some people cannot keep their back straight and tight if their knees are bent 45 degrees. So those have to keep their knees parallel to the ground.

However, if you're flexible, stable, strong enough to keep your back straight while having your knees 45 degrees, that's much better. It helps you handle more weight, as obviously....your legs are in a more advantageous position against the weights and can help enable you to lift more when bent 45 degrees.

Do you understand wat I'm saying? Use a drawing.

If you use a stretch, bounce reflex then you should be able to handle more weight. If you know how to use it.

I was visiting your blog and saw you were #4 on the list if I recall correctly. Good luck with the contest!

6 pack washboard abs is not too hard, 3 weeks into my workout program and I am already drooling at my own abs. It's more visible when you have little fat, but if you want to bulk up then 6 packs will be harder as you'll need another cutting-down phase to make it visible. An increase of body fat % would be inevitable during bulking up stage from what I've gathered.

Hey, thanks. I should go to Menara Axis. Not exactly near, but once a week should be OK.

You mean bend knees at 45deg means that the knee will be in front of the toes? Keep the knee parallel means the knees don't move forward, but the butts poke out from behind? I heard lots of people advice against bending the knee until it's in front of the toes.

BTW, I read from another thread that you do muay thai. Fulamak! And you go lawan your uncle's taichi.

How do I tell you this....i know that it's not advisable to go over the toes. However, if you read the research and try squatting ATG with your knees behind toes, see what happens. put a board, in front of your toes and squat atg. This makes sure your knees don't go in front your toes.

Now do you feel comfortable? Or do you feel like ur falling forward?

The trick is, to squat ATG with most of your weight on your heels, but if your knees do go in front your toes, then what the heck? It's just your body's biomechanical way of doing something. you're not, PUSHING your weight on the knees. You're resting your weight on the heels, but the toes going forward is just because your body's ....like that. It's natural.

What screws your knee, is when your fall forward and use your knee to get the weight up.

And yes I do martial arts, it's not that big a deal right? Nowdays, no time anymore la....studies and work.

iamyuanwu, jia you jia you any latest pic?

pizzaboy...
Yeah man, the heck with it. Until today, I'm still don't know why they say knees behind the toes. I don't see how it can prevent injuring my knees. As long as I'm not injuring myself, i'm happy to do any exercise.

I'm just impressed that you do martial arts, being someone that practises none. I like martial arts, especially those with graceful movements like taichi. Muay thai's not too bad too!

yngwie...
Thanks m8!
I tak berani show my photos lah. Langsung tak ada improvements.
I'll post a photos once my 6-packs become more obvious!

I looking to buy whey protein to increase my muscle mass and strength.

Any recommendations from you guys? Where to buy them at reasonable prices?

Current workout journal:
Alternate A-B-A-B-A-B

A) Chest & triceps
db bench press each arm - 35lbs x2x6, 30x3x6
inclined db bench press each arm - 40lbs x5x6
squats (wt per side) - 15kg x2x6
triceps extension using plates - 15kg x2x6
triceps cable pull down - 17.5kg x3x6
db front+side raise - 15lbs x3x6
chest machine - 40kg x2x7
db flies - 15lbs x5x6

B) Back & biceps
self supported single arm row - 40lbs x1x6, 35x1x6, 30x2x6
chin up machine - 25kg x3x6
hammer curl - 15lbs x5x6
db front+side raise - 15lbs x3x6
dealift (wt per side) - 15kg x1x5, 20x1x5
squats (wt per side) - 20kg x5x5
lower back machine - 30kg x2x6

Came down with a bad case of fever+perut masuk angin a few days back. I bet it's overtraining with my friend. 5 crazy hours in FF Leisure Mall including a BodyCombat class.
Done with fever, perut still has got some angin.

I have no idea what I am doing with the above workout. I just know I combine compound and some isolation exercises. And I'm spending too much time in the gym - 1.1/2-2 hours. Need comment to help refine my workout. Stupid FF-LMall no squat racks

Heck, fever again. Fever twice in 2 weeks. I suspect the GNC Mega Man multivitamin is the culprit - probably not drinking enough water after taking the tablets.
Body weight dropped 0.6-0.8kg. @#$%^&*!
---
Not 100% well, but back in the gym -- Men's Health employee was bugging me to go get my weight & body fat taken. Vinnie the PT was assigned to take my weight. So I chit-chat and asked him why no squat racks here in Leisure Mall.
The fella told me I can squat heavier using the smith machine <-- Stunned - 'zhar dou'. bl00dy ciput, I know lah... but how about letting the body stabilise the weight for itself?
Then he asked me which part of my body sore/ache the most after squats. I said my thighs/quads and lower back a bit. He promptly said I'm doing it wrong -- It should be my glutes/butt that should feel the soreness, and my upper body should be upright and not leaning forward. <-- I really don't know about the soreness thing. Somebody can explain?
---
yesterday was only normal rep with light weights just to get the body prepared for tomorrow's workout.

Squats
40kg x4x8

Bench press
25kg x2x10
30kg x2x8

Bend over row
20kg (barbell=??kg) x4x10

Deadlift
40kg x2x6

Refined programme based on Stronglifts 5x5:
(A)
Squat 5x5 (+2.5kg)
DB Bench Press 5x5 (+2.5kg)
Barbell Row 5x5 / single arm row
Dips 3xF
triceps pull down or triceps extension
db flies
db front+side raise
leg curls

(B)
Squat 5x5 (+2.5kg)
Overhead press x5x (+2.5kg)
Dealift 3x5 (+5kg)
Pull up/chine up 3xF
hammer curl
straight hand pull down
standing db pull up
leg curls

Maybe because he's dedicated to the smith machine that's why only his ass and stuff hurts.

Nah, the soreness isn't the pointer of what muscles are right and wrong to use. Your body'll use the most efficient path to performing something, and thus perhaps the quads was the most efficient muscle to use.

However, you might be executing the squat with bending your knee first N' not lowering your hips first. There is a difference, lower your hip first.

ONS 100% WHEY protein 10 lbs can get at egonutritions for rm388, for me thats as much quality protein you can buy around that range. others over priced, egonutritions will be opening another branch at the curve soon so you're in luck

My previous gym had a smitch machine, no squat rack and i had to deal with that for 6 years. and get this i stagnated for 6 years... the smith machine doesnt help your squat, if anything its a waste of time in my opinion, the bar is only 5 kg if im not mistaken and the movement is unnatural, when you squat the bar it doesnt necessarily move in a linear movement 'cause you move your glutes first then the quads.. in those 6 years i was stuck at a 100kg squat and my quads get cram easily....now my current gym has a squat rack my squat went up to 160kg, big diference

The fitness first at the curve got squat rack what... its opposite the smith machine

Went to the doctors. It's not fever, it is a flu. He said many people confuse flu (influenza) with common cold. I feel totally busted for days - as if I've turned into a feverish sotong. Don't think I'll be working out til next week.
----

Got it. Thanks.
Not sure about his fetish for the smith machine . But most FF trainers just looks lean -- not even close to muscular.

I don't really like trainers in FF lah. They prescribe similar routines for everyone - regardless of your goal. They don't go round to check if people are using the machines correctly, or doing the exercises in the right form. They are friendly alright, but they normally don't bother about you. I know california fitness trainers go round to make sure everyone is OK. I once got stapled in the bench. No trainers around to help me off. Nasib baik a nice chap came to my rescue.
I tried asking the chief trainer to teach me deadlift last time -- he took me to the lower back machine instead. I've never seen anyone does deadlift, bend over rows or squats(very seldom) in Leisure Mall. Lots of people doing bench press and isolation stuff though.

Oh, I overheard the trainers that you lean you shoulders on the bar when squatting on the smith machine, not under the bar.

Woah, FF the curve manyak jauh oh, +-20km. I'll use the smith machine in the mean time, then once a week, I'll drop by the public gym in bandar tun razak to do the real squats.

Eh JIB, maybe we can meet up after I'm done with my flu and workout together in Leisure Mall. Lets go pester FF leisure mall to get a proper squat rack. They have too many machine even in the free weights section.
----

Don't pray pray mannnnnn, those FF trainers in The Curve got Diploma and Degree in sports science brudder. Sadly, they sports science students don't really learn the benefits of the squat..

Quite sad really.

The bar in front of you when squatting is called a front squat, get it?

The FF trainers do come around to check and point out if your form is wrong, once in a while lah...I do get annoyed if they disturb me too often

And a whole list of other certifications too!
I wonder... are they aware of the various workout programmes out there for different goals? Some people just want to increases fitness level, some to loss weight, some to increase strength, some to bodybuilding...
Or is it that FF has an in-house policy that does not allow them to prescribe other programmes like 5x5 or Max OT?


Oh... that's the front squat.
What I meant was the FF trainers coaches others to lean the back of the shoulders towards the bar on the smith machine -- the feet is about 10-20cm in front of the bar.

Prolly they are keeping to the "knee behind toes" rule.

I've seen some guys squat beautifully down there, "REALLY"

They literally DROP to the back and have a "spotter" CATCH them as they "ascend" (fall) downwards. Hello! There's no imaginary chair behind your arse moron. Then they have their "spotter" support them as they go up. The guy suddenly turns to become a bloody smith machine.

Hell their knees are definitely behind their toes. But their back's turned inside and they don't hvae a single idea of what they're doing obviously.

There's one guy down there at FF Curve, I think he's doing crossfit training. He does a lot of RDL and heaven knows what. But the last time I checked, Crossfit is about compound movements. Fellow does a lot of pullovers for Crossfit aye....funny fellow. And 1/4 lunges. Cripes...

HELP ME! And no PT's com,plain. I squat, all stare. Ballz...

---

Added on May 9, 2008, 3:10 pmI should So stop b****ing bout PT's.

im there monday,wednesday,friday, sunday maybe depends on situation,PM me when you're going , unfortunately i dont think i can train with you, the routine i am doing is not suited for your goals however i'll help where i can double your vitamins and rest up (btw if you're looking to get lean try posting your diet here, can get lots of help from peeps here ... i think your flu might be the result of your diet.. carb cycling maybe), cant let others overtake you! REPRESENT LYN! haha if you win dont forget to mention about the H&F section Good luck!

No problem. We can just meet up and get on with each others routine. Oh, and pester them to get a squat rack.

For the flu, it came back full revenge after the short stint in the gym on Tuesday. It really is no fun when you're down with flu -- and this is just a normal flu. I've never felt so sick before. Imagine kena bird flu or spanish flu (killed at least 20 million people in 1918).

My diet is a mess. I just eat whatever my dad cooks. Darklight is going to come screaming at me about diet timing and all that.
Nah, I don't do carb cycling (I don't even know what it is until I googled it)
-----
Cooking class tomorrow in Nikko Hotel (part of the contest modules). I'm gonna pwn those guys!
-----
Pizzaboy is anti crappy-PT! Bwahahahah~!
I'm going to show Vinnie my routine and see what he says. I don't know a lot lah, but enough to tell if he's bullshitting me.

I saw you in the first aid class (via the magazine of course).

I just realised today... I'm the scrawniest dude amongst all the contestants! Crap!
Most of those guys can hide a chicken in their biceps.

$%^&*^%$#@ the flu! Can't wait to get well and start training.
-----
Made a salad, a casserole dish and steamed chicken in today's R&D module in Nikko Hotel!
Everything is prepared. All we had to do is just mix and fire up the pots. You'd have to be darn stupiak if the food taste bad.

The black eyed peas+kidney beans+green,red pepper+cabbage+vinegar+thyme salad was very nice.

The casserole is the best. The chicken sausage is a special order sausage for Nikko Hotel. And the sauce is superb! Vegetable stock+diced eggplant+diced tomatoes+thyme+chopped garlic & onions. Yummy. Too bad I couldn't eat much today.

The steamed chicken filet in honey-mustard-yoghurt-sauce taste too bland for my Malaysian tongue. And mustard+yogurt?!

mustard (thumbs up)
yoghurt (HEAVEN!)

I lyke.

Go go start training with JIB, get him to squat you till you shiver.

I love yogurt too, but I think we overkilled with the mustard. Shouldn't have put the whole thing in. Bah, the chicken just wasn't that nice. I want flavours & spices - give me tandoori chicken anyday! =)
-----
Back in the gym just for the sake of being back in the gym. No particular routine for yesterday's workout - for exercise purpose only. Lost 1.5kg over the flu ordeal. @#$%^&*!

Squats
50lbs x 15
50lbs x 15
50lbs x 15

Bench press
20kg (empty bar) x 20
25kg x 12
30kg x 10
30kg x 10

Barbell row
20kg (empty bar) x 10
22.5kg x 10
22.5kg x 10

Deadlift
52.5kg x 10
52.5kg x 5

recovered from your flu already? when do u usually train? you all train together at one time?

Train together with Pizzaboy, you mean? Nah, I don't even know how he looks like in real life. I'm a scrawny fella whacking the weights in Leisure Mall. I'm probably the smallest dud there.

I'm starting to train with a friend of mine on Friday evenings, in Bandar Tun Razak public gym. RM2 per entry. That's because my friend don't have fitness first membership and he can't find time to workout that much.

On other days, I train alone on any day I like, as long as I get a 1 days rest in between the workouts.

I like deadlifting in FF -- it makes heck of a noise when I deload everytime. Like something serious in FF is broken. *KLING KLIANG! X^D

I think I'm able to find a way to improvise a squat rack out of other equipments in FF leisure mall. There are 2 racks for holding those fixed weight mini barbells. I'll just pull them apart, put 2 bars on the top of the racks and use them as temp racks. Lets see if the trainers will buat bising.

My routine is here:

Went to Bandar Tun Razak gahmen gym. Bugger... the place got burned down! The gym room all charred and black. So we had to go to the gym in IYC next door. No squat rack again. And the gym attendent basically lives there -- the dips bar is used as clothes hanger for his children's clothes. Hah hah!

Went with 2 friends, end up talking & demonstrating too much and working out too little. My friend - Penyu, never been to a gym before, has a darn good form for squats and the row -- all he did was just watch me with my cacat form. Pwned by n00b.

Squats (had my 2 friends lifted the whole barbell+weights and put them on my shoulders. The squats totally obliterated them too.)
20kg x 12 (warm up)
47kg x 5 (I feel so malu with such light weights)
47kg x 5
47kg x 5
47kg x 5
47kg x 5

Bench Press
20kg x 15 (warm up)
25kg x 8 (warm up)
34kg x 5
34kg x 5
36kg x 5
36kg x 5
36kg x 5

Pendlay row
20kg x 12 (warm up)
25kg x 8 (warm up)
29.4kg x 5
29.4kg x 5
29.4kg x 4,1/2
27.2kg x 5
27.2kg x 4,1/2
(will try with lower weights next time for proper form)

Dips
8
6
6

Gym tutup liao. So didn't do triceps pull down, db flies, front+side raise & leg curls.
Am I warming up correctly?

Hey, are you the one with the long hair? On menshealth?
19.5 BMI?

Actually, warming up is quite subjective. Some guys, for example Mark Rippetoe, says that he needs 10-15 minutes to warm up. I can understand I guess, old guy, creaky bones. Marc Bartley has his friends rub heat rubs on him to warm up

I warm up by working up to a 1RM or 3RM and dropping to my work-set. IT's all subjective. But generally, you should feel a bit warm, that's why it's a warm-up.

Anyway, say hi to victor for me when you see him. Say Kirks greets.

1. Yeah, the long hair. The session with Redken, the hairstylist cut until like military cut liddat. Now I have short hair. I think I look better with long hair. Time to let it grow again.

2. Thanks for the heads up on warming up. I'll do low weight, high rep for warming up & see how goes.

3. Will do. Kirk? Star Trek fan, aye?
-----

JIB-89...
Are you in Leisure Mall today kah?

-----
Bahagian B
Yay, found a way to improvise a make shift squat rack. Leisure Mall weights are weird ass. Dumbbells in lbs, Plates and machines in kg. Is it so difficult to buy dumbbells in kgs meh?

(about 1 minute rest between sets)

Squats
'bar x 2 x 20
50kg x 5 x 5

Overhead press (never done this before, took a few sets to find the groove)
'bar x 8 (warm up but tak jadi, tire out instead)
22.5 x 5
bar x 5 (bar is 20kg, right?)
bar x 5
bar x 5
bar x 5

Deadlift
'50lbs x 2 x 10
55kg x 5
57.5kg x 5
57.5kg x 5

Pull up
4
1, 1/2, 1/2
1, 1/2

Hammer curl (so whacked out I can't even lift 10lbs properly. Consider removing this from routine)
10lbs x 3 x 10

Stiff arm pull down (don't see the point of this exercise now that I've done it. Consider removing also. Apparently, I did it the wrong way today. It should be high rep, lighter weight, body bend forward a little. I dream of V shape!)
12.5kg x 8
12.5kg x 6
10kg x 5

Standing row
25lbs x 8
25lbs x 7
25lbs x 7

Weighted sit up (Inspired by a friend who has nice abs, girls go gaga over his abs when they touch his tummy during clubbing. )
20lbs x 3 x 8

Leg curls
25kg x 4 x 8

Yes, was there at around 1 i think

You're doing too much. That stronglifts routine, is actually Bill Starr's routine. He just changed it a bit, and called it his own, that bloody knock-off.

Anyway, you can get strong and big via the squats, deadlifts and presses as well as rows. You don't need the curls, forget the pull-downs, forget the machines at the moment.

The thing is about these movements, is you can do it 3x10 today, 5x5 tmr 3x3 the next and 1x20 next week, how unsystematic, and you'll STILL grow like a weed provided you've enough food.

They're just strong movements you see. And at the moment, I don't even see why you need a routine like "stronglifts billstar knockoff". You just need to increase weights at every dammed set, hit all five reps, move to the next exercise and do the same, in good form.

Go home? Rest. Grow.

Forget bicep curls la......not yet.

---

Added on May 21, 2008, 8:03 amkirks is my real name btw.

JIB-89...
I was in the free weights section from about 1.30pm to 3.30pm. I wwas stumbling with the barbell doing empty bar squats for warm ups.
Which were you? There were quite a few fellas in the free weights section.
---
pizzaboy [aka Kirk]...
You're right. The accessory exercises is an overkill. I basically don't have the energy to do them after the main lifts. And it was taking way too much time in the gym to complete it.
Everytime before each set of the main lifts, I need to mentally brace/prepare myself to do it. They are so challenging. Fuh! Fuh! Fuh! X^D

was wearing full black attire, animal T-shirt , i was in front of the Incline B.P, you were training with someone isit?

Alamak, tak perasan anyone in black and with animal motive. No lah, I always train alone in Fitness First. Have not got to known people in the gym yet -- I should though, since I'm working part time as a public mutual agent.
I was the one with a piece of paper to jot down my workout. Heh heh, I managed to use the fixed-weight-barbell rack as a squat rack. Trainers didn't say anything -- so it's all good.
I'll be going to LM again tomorrow, either early morning, or mid afternoon.

Now I'm looking for those pay per entry gym in Cheras, Pandan or Ampang area so I can workout in the weekends with my friends.

double post

I'm looking for pay-per-entry gyms in Cheras, Pandan Indah or Ampang area. Any suggestions?
The free weights section should be well equiped.
BTW, is Top Gym in Pandan Indah pay-per-entry?

I'm going to workout with my friends who have no gym membership anywhere. (I got my FF percuma for the duration of the contest.)
---
Today's workout (Thursday) in Leisure Mall.

Bahagian A of Stronglift 5x5

Squat
'bar x 15
'bar x 15
52.5kg x 5 x 5 (Fuh fuh fuh! Not sure if I will be able to increase weights next session)

Bench press
'bar x 15
'bar x 12
40 x 1 x 5 (fuh, kaulat. Reduced weight next set, if not... sure kena stapled)
37.5 x 4 x 5

Pendley row (at least that's what I think I was doing)
One PT kept looking at me doing it. Then he tak boleh tahan and grab those fixed weight bars and started rowing too.
'bar x 8
27.5 x 5 x 5

Dips
10
8
6

Leg curls (feet pointed down for more hamstring work)
30kg x 8
30kg x 8
30kg x 8
25kg x 8

Abs machine
'30kg x 10
40kg x 10
45kg x 10
45kg x 8 + 2(lousy reps)

I'll say this and you'll think "Pizzaboy menyampah lah" but machines, abs machines...is an absolute waste of time

Hah hah! Pizzaboy memang menyampah... semacam aku je! X^D

I normally avoid the machines (methinks they are so not helping my abs). I was lazy, that "thing" was there... so I just lantak buat lah, malas to pick up a dumbbell and sit up by that time. I just want to give the abs something to do before I run off. I was in a bit a hurry too.

Went training with my friends again. This time in Bionic Gym near Cheras flats. Really damn ghetto, man! Not a single sissy... until I arrived . The owner was nice though, had a lot of fun chatting with him while working out.

Report
Bahagian B:
Squat - the owner watch my form: he said my butt juts out to the left when I'm standing up. Asked my friend to take a video... I memang poke my ass to the left (i'll post the vid when I wake up). My right leg is way stronger than my left, that's why I poke my ass to left, allow more weights to transfer to my right leg and lift. I also felt a very-very slight pull on my right side below the arm pits. Form cacat already. Must reduce weight next session -- should I start back at 45kg?
Maybe I should do leg extensions with my left leg too.

'squat machine 30kg x 15
'squat machine 30kg x 20
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 4 (trying not to sway my hips... lost balance instead. ***! I damn tulan with my form!)

Overhead press
'5kg dumbbells x 15
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

hang clean & press (this one I tak tau buat punya... simply do for fun after watching a few videos. O lifting looks like a lot fun)
22.5kg x 10

Deadlift (a nice dude there saw us deadlifting and takut we kena spinal slip disc. So he made us wear belts before lifting. )
'bar x 20
60kg x 5
60kg x 5
60kg x 5
60kg x 5 (extra 1 set because I kept thinking 5x5)

Pull up Woohoo!
6
5
3

Leg curls
nada --- need to cabut liao.

Weighted decline sit up
7.5kg x 8
7.5kg x 8
7.5kg x 8
(one friend was crazy: 28kg on the chest x 10)

After workout concoction:
2.5 scoops ON 100% whey + 1 small packet Dutch Lady full cream milk + 1 plain (no flavour) yoghurt + water

Mix all together and shared among 3 of us. Approximately 25-27g of protein for each of us.

Hey, wondering how you doing with your weight gain. Mine was compromised for the last 2 weeks.

Weight gain went to fxcking h3ll liao. Dropped 1.5 kgs when kena flu for 2 weeks (you know lah, when sakit, I don't eat much... lying on the couch like going to die liddat.)

Now trying to gain weight damn susah. I can't eat much because my stomach feels bloated all the frigging time for no reason after that stupid flu. Taking whey & during-training-mass-gainer now.

Got a bit of improvement in muscle gain. Chest now thicker than a piece of bread, abs also looked bigger but still cover by fat. Not a lot of difference compared to when I started, but I feel it's coming around.

I've always had this question to ask. Why men want tetek besau?

Stupid question...men want EVERY muscle in their body to be big.

Awohh.....what a mind squeezing answer.

I definitely don't want every muscle in my body to be big.

Hypertrophied muscles are pointless unless they're equally matched with sarcoplasmic muscular growth and an efficient CNS pathway. Trust me young padawan, you do not want big oblique muscles and huge gluteal muscles.

Strength+Fitness>Big big muskel