Actually it's because he's using a pair of 70LBS dumbbells thus totaling to 140LBS.

aiming for a 200 x 3 this friday.

i'm a newbies and i just starting to lift dumbbell, should i train with the dumbbell everydays or alternate the days? sorry if this is in the wrong section

Thx mate!

I've been "cutting" for about 3 months,i know the progress is damn slow but i still look the same at 98kgs and even now at 85Kgs there is no major difference.

This post has been edited by pedro: Dec 2 2009, 05:21 PM

nope.. is straight not incline as you can see the chair is fully up.. and I can personally invite you to try the chair and Ill upload chest training DB incline position

This post has been edited by Kmaru: Dec 2 2009, 05:28 PM

Ah, I must have miss that. My bad. But still, I see a lot of people at gyms trying to do shoulders using incline benches.

what chair???

in the vid

if the chair is straight, that is shoulder press...if incline, that is incline press....it's either you sit or you stand...

you shouldn't even bother replying or inviting him How much you wanna bet he can't lift those DBs

shanecross - w00ts, 200kgs x 3 , that's beastly !! very beastly . I am not worthy

Except you pull 220.
Which reminds me, I've gotta get my deadlifts back up to 200KG. It's equal to my back squat right now. Awesome eh?

useless 220kgs deadlift . my idea was squat = deadlift poundages. LOOOOnnnggggg way to go for squats. How tall are you pizzaboy ? U looked tall when we last met
besides that some simple math

200 x 3 / 30 + 200 = 220 kgs predicted 1RM SQUAT this formula is pretty accurate

This post has been edited by ken86: Dec 2 2009, 10:56 PM

I'm 176CM. I don't know what the hell is that in feet though.

I don't think Shane's 1RM squat is 220KG yet. We'll both hit in next year though. I'm trying to hit 200KG without diving in and out of the hole. I can't really control it so if my technique for that day is off, I can't get it.

wow strong sial u both. =.=
haiz... shit la. when my back ok, i gonna try again. hahahahah

I sorta got a 200kg squat 4 weeks back before i reached KL, but I had a little descend while going up. So i dont consider it a legal one. whats more it was pretty slow and depth wise was 50/50.

As for me, I try to avoid dive bomb squats eventhough Robert Wilks trains his boys and girls to dive bomb squat. But with the new APT strangulators and a decent suit, I should be able to have some speed descending in a comp. I weigh about 71kilos in the morning, evening about 75-76ish. Once Iget 220 squat, I'll buy myself a new adistar..woweeee...hahahhaha...

I was referring to the deadlifts for 200 x 3. If I can get 200 x 3 this friday, its a good sign. However my concern is when repping the first and last rep are the REAL reps. First rep all about breaking off the ground nice and tight, last rep about having the mental power to not hitch and have a good clean lockout. I have to make sure the reps are nice touch and go's and not bouncing reps. ALOT OF DIFFERENCE. If I dont get a 200 x 3, then there will also be a good outcome from that. I'll be able to address my weakness, either way round its good both ways.

Since I arrived in KL , I have not trained equipped yet. I've been training raw for quite sometime, straps down, no wraps, WL shoes, belt. As for deads, I train barefooted , belt, straps down. But then again my suit isn't a super suit that would give you heaps of poundages, its more like a training suit, more forgiving, but then when the straps are down, not much of help. I just want to get used to putting on a suit regularly. I hope to save up for a good centurion or something. hhhhmmmmmm.....

I like to look at training in a positive standpoint . I always look at what I did right and then try to fix it not being hard on myself on how dodgy my setup was etc and then not getting anything out of it.


And so my bench is still years behind my other 2 lifts.....

This post has been edited by shanecross: Dec 2 2009, 11:52 PM

that's alot of weight fluctuation. you must consume and inhale copious amount of food .

where can I get those adistar ? been looking around closest I saw was the zhang Kong WL shoes in australia.

hitching is bad for your health and the other gymgoers might thing you are humping the air looking from behind

i tried my suit the other day, I was 210 lbs back then with 36 inches waist , sadly it doesn't fit anymore. I know the suit you are refering to, not those ACE or METAL PRO kind. Just a nice "borat" looking fluoroscent suit without the thigh part cut off of course.

Borat kind lol!
I think I can get some Adistars from a friend of mine in the US. Problem is, they are fcuking expensive, nearly the price or in fact now over the price of Romaleos. About USD200 per pair. Brr.....

why weightlifting shoes ?
http://www.dynamic-eleiko.com/sportivny/li...rticles015.html

weightlifting porn

I think my weighing scale is off .

Been bulking for about 6 months.

Started bulking early June at 70 kg morning weight.

Am now about 81-82kg in the morning.


Arms: R-15.5" L-14.5"
Shoulders: 47"
Chest: 40++"
Thighs: 23.5"
Calves: 16"


15/11/09










I know that I have belly fats. Will cut after my 3rd month of MAX OT. =)