Last time I said that, some guys complained to darklight79 that I told them to squat and deadlift and they hurt themselves. I never tell anybody to do that anymore without first learning the right form. And I make em pay me to teach em. Excellent business model

Well not really. Yesterday I saw a friend of mine and then he wanted to learn to squat and deadlift. So we went to the gym and in 15 minutes, he could deadlift 120KG. Pretty neat. With relatively good form even but then again, he has been training his shoulders, chest and back, just not legs. His form can actually be better if he could bend his knees more and drive more.

Then when we moved to squats, I noticed why he couldn't be his knees forward. His ankles, were SO tight they were like cemented on him. Had to massage the scar tissue areas, teach him various methods to stretch his ankles, teach him hip, adductor and hamstring mobility drills. Then finally, I saw why the hell his ankles were so extremely tight. He was a basketball player, and walked on his toes because he wanted to train his calves. I even had to teach him how to walk and sit again. Dumbo.

Step ups?
Lunges?
These all tax the stability factors and can help your ankles

I perform landmines with leg movements, sort of like the second video. I learned them from one of Pavel's book.

I find that it is extremely stressful on the knees and lower back if there's no leg movement. You're supposed to pivot.

Search for 'Full Contact Twist' on bodybuilding.com, the story behind the exercise is very interesting too haha. One of the main reasons I do the exercise.

Accidentally bumped dumbbells onto my knee. Yesterday doesnt feel a thing but today it hurts like hell.

Coincidently, the company gym will be closed for 2 weeks since the trainer will be gone to Italy for his annual vacation leave.

Maybe its time for a little rest.

yeah_guyz how many sets and reps do you do for landmines?

When I first started out, even doing it with an empty barbell was such a killer. I usually do 3-5 sets of 5 reps, I don't think high reps is suitable for this exercise, potential for injury is too high.

Make sure you rotate through your hips, not lower back. PM me your email and I will send the Pavel ebook to you.

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

http://img691.imageshack.us/img691/7600/img8427z.jpg

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http://img13.imageshack.us/img13/3559/img8435o.jpg

http://img138.imageshack.us/img138/3381/img8436.jpg

http://img683.imageshack.us/img683/6059/img8438v.jpg

http://img138.imageshack.us/img138/7824/img8441.jpg

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

yeah_guyz how many sets and reps do you do for landmines?

When I first started out, even doing it with an empty barbell was such a killer. I usually do 3-5 sets of 5 reps, I don't think high reps is suitable for this exercise, potential for injury is too high.

Make sure you rotate through your hips, not lower back. PM me your email and I will send the Pavel ebook to you.

what tips did he give you?
i can't even pull a single after db row...

2 weeks and u expect some changes?
hahaha... dude, i think u should pack on some mass b4 thinking of cutting.
the way u r now, having 6 packs is just like a twig with visible abs but nth else to show. =.=

Probably you're not drinking enough water or your diet lacks calcium or you didn't stretch well after leg day.

i m not suprised you feel some strain in your hamstrings. Heavy individuals have that problem when they are trying to keep themselves from swinging while lowering themselves. I presume you can't perform a pullup at all prior to this ? or maybe at most 1 -2 pullups.

jonyeap - Take the number of reps that you can do at this current moment while leaving a rep or two in the “tank,” subtract two reps (depending on training age), and divide that into the number 20 (total to be performed). That’s how many sets you should start with.

In other words, I grab the bar and pull out nine reps, leaving 1–2 in reserve. I then subtract four reps because I’ve been training for a while and just now want to add pull-ups to my menu. So now I have five reps, and I need to do four sets in order to get to 20 total reps in this workout.

so week 1 - I do 4 sets of 5, if it feels awfully easy, I proceed to 6 sets of 5. If it feel difficult but doable, then 5x5. too many variables to change and slowly creep you way up to 10 sets of 10. When you can perform 10 sets of 10, 20 reps of pullup is easy stuff.

You could say it's weak, or you could say your nervous system isn't properly wired. It doesn't know what and which muscles to use to eliminate or lessen the movement. Many times, n00bs will do kipping pull-ups (for example, ME) and begin from a slightly swinging, to a full on swing because they don't know how to contract the legs at certain times, and cut swinging.

Another thing could probably be because you don't have much hamstring work. A lot of bodybuilders lack hamstring work because hamstring is a non-mirror muscle. Also another thing is you guys will put long time under tension on your hamstrings, but hamstrings are fast-twitch muscle fibers and thus respond best to activities that involve maximal triple acceleration.

nah never think of that, i can still recall myself doing pullups and i always fail...cannot pull myself up... but since i was doing it on the combination machine thingy, i can climb up to the handles and do negative pull ups though still get laughed by the damn trainers at my gym... but once i was able to pull myself up...the expression of their faces = priceless... i would say the alternate day practice tip did help a lot

I forgot where I read it, but it has something to do that the lats and the glutes forms a 'cross wiring' for the back.
You could draw a straight line from the top your right lats all the way to the bottom of the left glute. Same for the other side.

If you contract your glutes properly when pulling up, the lats would have an easier time pulling you up. I guess it's what pizzaboy says... "nervous system isn't properly wired". Instead of contracting the glutes, you contract your hamstrings instead.

*disclaimer, it could all be some crapshoot theory I made up. LOL!

That is NOT crapshoot, there is an article on T-Nation titled "Lats: Not Just For Pulldowns", and it basically covers what you've said. Maybe that's the article you read? Haha.

my progress. I hope some differences can be seen. =) Give me motivation guys!



Those black dots are the stain on the mirror

wait , i was never skinny to start with.  Dont be fooled by the picture because one was smaller one was bigger. hahaha. Thanks btw bro

I started with 92kg of weight, 24% of BF . Last i check(3 weeks ago) i was 87kg , 19% of BF .

Honestly, what's the worst that could happen?  The last time I put my photos up I got called a fatass, but so what?  People will always judge you, but it's up to you to decide how you want to deal with it.  Just put 'em up