why the hostility guise? I'm only like 150 lbs of course im not real thick. anyway here's proper front pic semi-flexed.

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.

Thank you everybody.

Sure leaner? I gain like 0.5kg this week. I was expecting 0.5kg loss this week actually. Was stuck at 82kg for the past few months.

But then, it took me 2 painful years to get the back I'm having now...still not happy with it, V not wide enough yet. Need to tahan with my lower back pain while doing deadlifts and BB bentover row

Yeah I know,now going back already,won't be in Msia for 1 month,hope i get some decent workouts in!

Wish I had someone to coach me like that lol. Pulled off a 130kg deadlift the other day but grip really weak.

Its damn hard to learn when no one is there to point out the mistakes and correct me when i'm actually deadlifting. Gah... I can't picture what you are telling me to do.

*Would I injure myself with this form? I think I have to post a squat video also... I need a real life coach zzz.

woot, 55kgBW deadlift at 125kg is just simply awesome, using hook grips?
the higest i tried is 127.5kgx5reps after few set of warmup set(Start from 60kg and goes to the actual set with 20kg increment)
none can point out my form in my gym, as they never deadlift, even they did but with wrong form too
when i deadlift i make sure chest up, and flat lower back, the grips is really an issues to me. i'm figuring how to use hook grip, straps hurts so much

this is my deadlift video, have correct the stand width to shoulder width and hand close to feet based on your comment

Moment of truth...
need so comment...
any gain or need more help?

March 2009

Dec 2009

Two months since my previous pics.

Christmas and New Year Progress Pictures

Previously was at 65kgs and was still bulking but got bitten by stupid dengue made me lost 3kgs in 2 weeks so instead of bulking i change my mind to cut first. Target now is to completely get rid of spare tire and current weight is at 60kgs...will cut until Feb 2010 then only bulk back
Cutting phrase; December 2009


Sorry for the pose cause i don't know how to flex properly
Good or Bad Comments are welcome and here i wish you guys Merry Christmas And Happy New Year...May 2010 be a better year

Back progress 23/12/2009:

Yup, wider delts = lateral raises with STRICT FORM is a must and no swinging. If you are swinging your body and can't hold the lateral raise at the top for 1 count for all reps, throw your ego outside of the gym and lower the weight enough for 12 delt pumping reps x 4 sets. A tip is not to completely drop your arms at the end of a rep, stop at 15 deg from your body to let the muscle keep contracting.

If you want your arms to grow, just like any other body parts, put arms training for 1 day for arms only, and blast your arms kao kao on that arm day. It's not a good idea to train arms by combining arms with back/chest only, by the time you finish back, your biceps lembik liao and won't train as hard as you would on arm day, training your biceps first then back would cripple your back training, so you will end up not training your back and biceps properly.

Biceps is a small muscle compared to leg and back muscles. So a lighter weight is sufficient to stimulate it. Just make sure your form is perfect, ie no cheating and elbows locked to the sides of your body, you might want to cheat on your final reps.

A tip to make your arms LOOK bigger, is to train your triceps properly.

For arms, you need at least 9 sets of exercises (biceps and triceps EACH at least 9 sets, do 3 sets for each of the 3 exercises) involving different angles.

Speaking from experience. 

my pic.really appreciate u guys comment .i know i'm fat!

I'm training for a bodybuilding competition coming up in five days. Details are on my blog.

i am doing this....from 83.5 to 70 right now....started mid october....

from fatty to flabby now....

that's quite a good progress tho.
i was from 73-68 (Dec 08-May 09), now maintaining ard 68-69kg.
BF still high, body not toned yet.  Sigh