can we say that pushmore emphasize on crossfit training ?? and their ppl considered as crossfitters ??

How does incorporating BodyPump help in BB? what's your thots?
if you are member of Fitness First, you shld be familiar with BodyPump.

infos on BodyPump
http://www.youtube.com/watch?v=8mQtex_BDto

http://www.lesmills.com/global/en/members/...ical-class.aspx

basically BodyPump focuses on high reps

my concerns
1) The idea of doing so many x reps of 1 particular exercise at 1 time is overkill
i find i need a min of x weight to activate/ 'feel' the x muscle, however i can't be lifting so many rep of it in the BP class
switch to lighter weight? what is the point then?

and doing half squat at fast tempo and does not feel right to me either

altho i still  think having having muscular endurance is important as a person might be strong, but with low muscular endurance = no a good combi IMO

e.g
liftting 100kg at 3 reps compared with able to lift 50kg for 20 reps
am i making sense?

i'll rant abt RPM next,  impact to my legs,  ohh my burning quads
1.Sprinters - massive quads
2.Distance - slim legs

http://www.youtube.com/watch?v=IF1XI55jaqI

how?
we wont be able to tel how many % is it rite?

also read from online article when they say for eg 1 x F meaning 1 set and how many times?  what doest F represents
will try to do inverted row tomorrow.

Which one os more accurate in measure bodyfat.
Using bodyfat calipper of bio-impendance weight scale?

i have a questions with my nutrition intake on workout days
is there anything not enough? because i feel that i dont get improvement
is my preworkout and postworkout bad?

Morning 7.30:
2 scoops of oats with milo + milk
1 banana

Snack 10.30
1 pack of sandwich containing 1 slice of ham and 1 slice of whole egg

Lunch 1PM
Half plate of rice with lots of meats and veggies (eat lamb a lot these days)
1 cap of Megaman GNC multivitamin
1 cap Flaxseed oil

4PM Preworkout
2 scoops of oat with milo
1 banana

5.30 Workout for 1 hour 30 minutes

Postworkout 7.30
Drink 1 scoop Whey protein + milk (sometimes)
1/2 cap of 500mg Ester C

Dinner 8.30-9PM
Half place of rice with chicken or beef and some veggies
1 cap of flaxseed oil

what there's no squat rack in that fancy gym? I am going there later. Geez

I'll train with you next time, we go Pushmore. Heheee....aku dah boleh buat ring muscle up
At a place called ayer leleh. At 7.30
IF you read this in time, call 012-7127 366.

so the doct jz giv ya painkiller only? sigh... u went to specialist? aww~

where exactly is the pain projecting ? The lumbar spine or thoracic region ? what did the doctor said ? lordotic or kyphotic curve ? I m no expert but x-ray is to diagnose the problem . You need a proper physiotherapist to get you back on track. painkillers is just gonna make matters worse, get to the root of the problem, rehab , start light. it's better to take two steps back now for long term progress instead of getting an injury and can't lift forever.
I highly suggest you pick up stuart mc gill's lower back disorder book , very "sciency" but contains tons of info.

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Added on November 21, 2009, 11:31 am

seriously, the glute and the lower back may be part of the posterior chain. but giving suggestion without knowing where exactly is he injured, imho is dangerous.

i do 25 push-ups for 2 variation each set. 1 min rest between sets. around 5 sets a day. i sometimes put 5kg weight on my back though.

yeah and i do think it's genes too cause my family members are all skinny lol. and yes, not everyone can afford to go to gyms you know. :l

Sorry, but I couldn't resist highlighting that part out lol

Anyway to those of you having back problems, perhaps this will help:

http://robertsontrainingsystems.com/nlarch...r+14th%2C+2009/

http://robertsontrainingsystems.com/nlarch...r+21st%2C+2009/

http://robertsontrainingsystems.com/nlarch...mber+5th,+2009/

But anyway, lots of foam rolling or rolling with a tennis ball will definitely help. Also, focus on some glute activation work.

If your back pain does not allow you to squat or deadlift, consider alternatives such as reverse lunges, lunges, bulgarian split squats, single leg romanian deadlift etc.

Really good read, thanks!

And I forgot about all those other exercises. I think I was just too scared to try anything in case I did more damage. =/

Florian - How's your carb rotation like ? When the carbs are high, gotta keep the fats low and vice versa.

desvaro - nice link , I almost forgot I had the videos damn. Also check out their products inside-out, magnificent mobility, bullet proof knees, indianapolis seminar, building the efficient athlete. Can be found 'online if you look hard enough.

alzaim - whole foods man .. whole foods .. or some quality whey products . The nitric oxide dilates your blood vessels, it doesn't help shuffling nutrients besides giving you a pump (which I think is a highly placebo effect).

Lol....just i don't want to get flame just like some of the forumer...MUAHAHA!

Btw, i dont really know why ppl will hurt their back from doing squat..
I actually do the stronglift program which have to squat 3 times a week until my back got no rasa..

Squats can be an ass when you are still having trapz-ache from yesterday's heavy shrugs and have to put the loaded bar on your traps for squats. Haha.

Anyway, is it normal to feel some popping sensation on the lower back spine while doing lying leg raises as my buttocks leave the bench and my hips flexed? There's no pain but I feel syok coz all the tension all released from the popping of my vertebrae.

The deadlift virus got me!

I wanna go gym to deadlift but i dare not risk it,last exam tomorrow morning!