braindead,
Romanian deadlift, single leg romanian deadlift, glute-ham-raise, hyperextensions?

Woah! Bata!
Look at those quads! Envy... envy!

I have shrunken! Went to 59 then now drop back to 56. Haven't been eating and sleeping well for some time too.
So I segan to post anything since there's no progress.
I look almost the same as the previous photo.

P.S. Maybe I should do a JonYeap. Delay posting pics forever!

One hand as in the bar in front of you, or the bar on the side (as in suitcase deadlift)?

If bar on the side, I kasi 10x the respect (on top of whatever amazement I've got about you)!

Got. Exactly similar to oly bar with the 50mm collars, except that it's way shorter.
Seen it in FF leisure mall when I used to exercise there.

Just clamp the plates lah.

WOAH! 150USD!!

How about the USA? LOL!
http://www.bwculture.net/Universal_Strengt...ratus_p/usa.htm
I assume hanging the legs off it might be a little more uncomfortable compared to the TRX.

And I wonder if you could order something similar in China. I mean, it's not exactly something that really requires a lot of technology to manufacture. As a poor Msian, I feel RM500+ for strap is a little expensive.

Or perhaps gymnastic rings too?

Sejak bila engko 30%
Last time in KLCC gathering... I don't remember seeing you as being fat?

What I heard is hit the traps with more volume (heavy weights goes without saying).
More sets and/or more reps.

Not with your feet on the ball meh?
You did it with both hands on the ball instead?

I don't know read from where, a strength coach once said that he can smell the trans fat oozing throught the pores of athletes who are coming for the weigh-in.

(you know, weight class athletes go sauna and sweat themselves to reduce weight for the weight in)

John! I can smell the odour of Planta margarine oozing out of your pores & sweat here in CHINA!

LMAO!

Errr... it's not that surprising actually. Rice (and wheat) simply happens to be a great source of energy, and thus cultivated.

I attended a 7th Day Adventist church seminar a looooonng time ago (some friend trying to convert me. LOL!). One points they kept hammering to their members is good nutrition through primitive diet.

Primitive as in: Fruits & only fruits. Even vegetables are not considered the main source of food for humans.
Of course, that's not possible for most. So it is only an ideal diet.
They then suggested this: Fruits, vege and Jesus bread.
(OK, OK! I made this name up because they were referring to the type of bread made during Jesus's time. Not the white bread we have now, but the raw, hard, brown bread 2000 years ago.) =)

Think about fruit fasting, if some dude can live with just eating fruits for a week and become healthier... I'm sure we could eat fruits only for all our lives with no problem.
Well, perhaps protein might be a bit of a problem in the long term.

Perhaps some single leg romanian deadlifts?

You have no idea how big models actually are... until you see them up close shirt-less.

More volume, bro!

Your 8x8 squats is quite a lot of volume, which will increase your quad size what.

I thought the key to speed & higher jumps are glute, hamstrings and quads (in that order of importance)?

Check out Joe DeFranco's site for a few jumping tips. he has an article somewhere.
And I would add DB swings to develop power.

Maximal strength is the base of all other strength output (e.g endurance, power & other forms of strength).
Lets say you can utilise 80% of 60kg squat for power vs. 60% of 100kg squat. Which do you think produces more power output?

But, hey! What do I know?
Lets hear the read deal from Pizzaboy, explaining all about power output.

E.g. weight lifting shoes, some people prefer flat sole shoes like Pallas Jazz school shoes, Converse, or even slippers.

Best of all, no shoes for me!

Alphanatic group! Apa ni?!
Flame-baiting: Nikon paling bestest! LOL!

Holy crap! I didn't know about the odd arch thing when squatting.
I gotta go search it up.

I've always squatted barefoot or in Pallas Jazz.

P.S. I know it's a matter of preference, I just couldn't help pulling some Canon/Sony/etc fanboys' legs. LOL!

Why care about what other people see?
Those "geng ppl" have no time to look at you or anyone else. They are too busy with their training. you could do a circus act in the gym and they won't care.

You should be training hard in the gym that you don't even notice people looking at you or what not.

Hah hah!
Yeah, like a friend of mine used to say: "fxck you no free" (direct translation from Cantonese).
-----
BTW, we are flaming this dude ever so subtly... that it seems as if we are actually being nice. As if.
LOL! Give the dude a break, yo. All of us was a n00b once.