yeah_guys needs the alpo diet.

Ask ken86 wat it is.

WTF ! but again

admit it

"I'm fat. I'm fat because I let myself get fat. I caused this. My diet sucks. I don't train regularly. I look for quick fixes instead of working hard. I even purchased an ab gadget I saw on TV. I'm so ashamed. I feel like shit and I look like shit and it's all my fault."

rephrase it

I know I am gonna pull through by displaying adaptability and not justifying my procrastination, I will make it happen.

how to make sure its olympic bar?

I can't do Kroc rows you know. It does nothing for me. My back workouts is;

- Snatch CNJ along with clean and snatch pulls (The Olympic lifts as it's specific to me)
- Deadlifts (all the variations, from deficit, from rack)
- Barbell rows ("Cheating" barbell rows with slow eccentric [btwn 3-6 seconds])
- Pull-ups and chin-ups

I don't know which fool came up with a variety of different exercises and claims it hits this and that muscle. When I experiment, I notice that these exercises are probably a progression exercise to the actual ones such as pull-ups.

I've tried the pull-downs and despite how many pros use it, it really doesn't do anything for me. I don't know why people say they can isolate the muscle better and work on it better, but if you ask me, it's really more like "you can pull more repetitions and the weight stack moves so you think it looks cute like some stupid moshimaro character". You're doing a darned back exercise, stop ISOLATING. Jeez...isolate you traps, my lats, my lumbar muscles, my scapulae........how about you isolate your buttcheeks and make it wobble like a lady from a Pitbull video?

Thanx for the pointers bro.

Googled and got some Ivan Ivanov's workouts with sandbags,gonna give that a try!
Positive side is that i get to cycle again,see if i can still get the 54Km uphill trip done!

Pulled , 150 x 8, 160 x 8, 170 x 8, 180 x 5. By the time i hit 180, my knees were shaking. damn. first time im attempting 8 reps on deads. all hail high reps.

I'm not quite sure if that's possible actually. The machine's results are messed up, but as long the mirror says you've lost fat, then that's good.

Good job axymax, david and emino. Train hard and eat hard. Come on, everyone here post those picture up here now. All those talk about being able to squat 9018498149318912kg and bench 329813921831kg needs to be shown in the pictures. I'm not forcing anyone btw...just motivating you guys. If you never catalog your progress, you'll never know what went wrong or right.

Like now, I've been keeping track of my progress for the past 4 years and damn depressed now. I just looked back at my training logs...I just noticed I only gained 2kg since exactly 1 year ago...ONLY 2KG!!! OMG I've been eating my ass off, and I even use to cheat kao kao with McD and KFC, train my legs until my knees and back is going to pop out...macam mana la now.... D: All those the shit I've gone through for 1 year for only 2 kg.

Btw, 6 weeks of training ah. 155KG max dead @ 90KG. Other one, 135KG at 70KG.

A lot of guys like to go with the whole "Oh, you're using this this this diet? Wow! Your physique's like this!!" and then they change to that diet. And then another 3 weeks, they see another guy with a physique like some hulk, and they switch again! These are people who don't understand how the body works and they can't see the base template of a different diet. I've see some of J.B's articles and it's always centered around the same methods of a reduction in carb and fat and then increase in protein, or a total removal in fat (Liquid Diet) but increase in carb. The philosophies are often very similar.

Oh and they get stronger fast because I yell extremely loud at them. They're doing a deadlift and squat. Nothing technical.

I don't coach Jon. I just fixed his form.

If you're only able to pull 125KG with straps after 1 full year of training, there's a serious technical flaw there I can guarantee you that. I've a lady client, who managed to pull 125KG after 1 month with me and 6 months on herself, after I sent her off with a idea of how to program. She does Crossfit btw, so her emphasis on strength is less. She only trains deadlifts and squats once a week each. She weighs 55KG now (A lil tall for a woman) so she's really doing a good job.

I always use my cousin as a reference. He's 6'3 and weighs 80KG. If he can deadlift 115Kg just by fixing his form, and having trained for about 2 weeks, anybody can deadlift.

I'm surprised at how many gyms in Malaysia don't seem to have a "no shirts, no shoes, no service" rule.  I hope all of you guys towel off the equipment when you're done using it! >:|

didn't you suppose to stretch / lock out finally ??

I'm guessing you lacking exercise from chin/pull-up? The use of powerball can also be a good remedy.

Try them before the DL.

Bingo!!!

First I suggest you read this:

http://www.tmuscle.com/free_online_article...lks_big_weights

I'll post the important parts here:
You should not worry about pull-ups affecting your deadlifts or vice versa. Think of it this way. Let's assume that your legs and back can handle 200kg on the deadlift. But your grip strength can only handle 150kg. What are you going to lift? 150kg that's for sure.

Yes deadlifting will make your deadlifts go up, but only until a certain point. This is why powerlifters have assistance exercises. What you need to do is identify your weak area (your grip in this case), and add in exercises to address it. By doing so only will you be able to reach the full potential of your strength.

The problem is that many decide to go hard on both the main lift and on assistance exercises. For example, if you can easily lift a 100kg bench press off your chest but cannot lock it out, it could indicate weakness in your tricep strength. But you cannot just add in 2-3 tricep exercises, because doing so will increase the load on your elbows and could lead to injury. What powerlifters do is usually cut back on the main lift in order to make way for the assistance exercise. Some even go as far as dropping the bench press, and going very heavy on board press followed by dumbbell bench press instead.

I know you worry about losing strength on your deadlift by focusing on doing the assistance exercises. But you'll have to learn to put that worry aside.

All the best.

Dang, I've been training the wrong thing for the past 4 years.

Close grip lat pull downs for width, wide lat pull downs for the inner back. No wonder I'm not getting a wide V on my back. FFUUUUU!!! I've been abusing the wide grip lat pulldown ever since I started.

Same goes for chest, close grip for out chest, wide grip for inner chest.

Plus 10-12 reps are the best for muscle building...f*** 6-8 reps, those are for powerlifters only. I thought I was doing the right thing by doing 6 reps for my first few sets.

Wasted 4 years...

AAARRRGHHH!!!

Speaking of which, how exactly to do the kipping pull ups?

hey guys just want to ask which part of the body is supposed to sore/ache if deadlift is done in proper form?

and can i substitute olive oil with sunflower oil for my diet?

aight thanks man, will do.
not sure myself tbh, did the reall kapcai hip/weight bf based on the online calculator, dont have any calipers, and yeah, gonna lose fat first i guess.

Wow, thanks for your detailed replies.

Here's what I did for my first visit, that's if my memory serves me well.

I was instructed to do cardio-cycling for 10 minutes, then proceeded with stretching, of which was preceded by calves, biceps, triceps, shoulders, back, lower back, abs, lower abs, and other more which I believe the point is to work out every single group of the muscles. I didn't really feel the soreness, except from the exhaustion caused because I have never did so many things at 1 go before, though I used to do some casual dumbbells lifting at home.

I did not hire the trainer, it was more like a free session where they guide you and tell you what to do when you signed up for membership. And no, I did not go to those commercialized gyms, it's more or less a ghetto gym. So yeah, I think he's the only instructor available there.

So the point is, should I continue to do what he instruct me to do? (he told me to do it for a month) Or should i ditch his advises and focus on certain groups of muscles each time? Personally I felt I've learn to get familiar with those machines and it is a good start in a way, since that was the first time i visited that particular gym, and there's much more to explore I believe.