No wonder you're so lean la.

Fish and egg and chicken and veg nia.

The whole can of tuna in water. Just eat it, the whole can. No complaints.

If I do like that my shoulders would dislocate instantly.

new one


Dec 9, 2009


Oct 15, 2007


Will cam whore more tmr. lol.

This post has been edited by Florian: Dec 9 2009, 08:58 PM

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

This post has been edited by Florian: Dec 10 2009, 12:46 AM

but then ada more lemak than a chicken drumstick.

i dunno...maybe it's water weight...creatine is making me hold water...

DB shrugs. Do it heavy, proper form, controlled movement, squeeze and hold at the top.

Same like any other muscle...I do it either on back day or shoulder day. 3-4 sets, 8-12 reps.

Plus, no rotating while doing shrugs! If you want to hit lower traps, sit on a bench and your torso lean forwards a bit, then shrug.

Trapezius originates from the vertebrae, and attached to the spine of scapula and clavicle, and it's movement is just lifting the shoulders. By rotating you are not recruiting the upper trapezius properly.



This post has been edited by Florian: Dec 10 2009, 04:50 PM

As promised.


Dec 10, 2009


Nov 12, 2008 -----------------------------------Jul 11, 2008

This post has been edited by Florian: Dec 11 2009, 12:19 AM

Thanks, working on the abs!

Was leg day today...leg press 300lbs 10x4 after squats...I think I injured my right knee, I can't stand with my right knee straight, it hurts.

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.

This post has been edited by Florian: Dec 12 2009, 12:54 AM

I feel he's just dropping the bar, and not controlling down slowly. Muscles do get stimulated at the negative movments too. No point lifting that much if the form is wrong...he's just going to injure his back.

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!!!

Well at least if I knew them earlier I would have a back as wide as Darklight's by now.

This post has been edited by Florian: Dec 16 2009, 12:44 AM

No wonder I notice the huge guys in OHM gym always do 10-12 reps, I never see them doing less than 10 reps. They do heavy, but at least 10 reps, max 20+ reps when they do lighter weights. Then they pyramid the weights.

Unless you're a powerlifter, then 6-8 reps.

Just found out by reading what Bob Cicherillo said, then I was like oh really, then I approximate my elbows as if I am going to do a close grip lat pulldown, then my lats popped out from the sides like wings, then I knew what he was talking about.

This post has been edited by Florian: Dec 16 2009, 12:55 AM

Need to do both liao...last time I never give a shit about narrow grip pulldowns

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Added on December 16, 2009, 12:39 pmYeah but you don't want to rock your back as you do the close grip pulldowns, you want to move the lats, not the whole back, so make sure your back is stationary, chest up, then pulldown with your elbows and not the biceps.

This post has been edited by Florian: Dec 16 2009, 12:39 PM

Uh?

For?

Genetics gua...different people have different muscle insertion points.

Bent over BB rows/DB row, pull ups, pull downs, deadlifts and cable rows. That's what I normally do for back. After that I go for DB shrugs.

This post has been edited by Florian: Dec 17 2009, 12:20 PM