OUCH!
i do what the 'victim' is doing also but lesser time la
and lesser weight (40kgs max)
damn!
that'll sure boost leg strength in a month or so

we should have someone like poliquin in kl

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Added on April 6, 2010, 12:48 amdo u wanna die?

Its fun

This post has been edited by gtoforce: Apr 6 2010, 12:48 AM

kalau penah baca sticky kat forum ni sure tau punye bende tu pendlay

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Added on April 6, 2010, 1:15 amjust wanna update
im starting my bulking this week
although i'd rather call it culking jugak but not for the diet
more on the routine
today started cardio only day - the rest of the week cardio (light) with heavyweight (tiru darklite's routine)
burnt 1300kcal
yay...

This post has been edited by gtoforce: Apr 6 2010, 01:15 AM

i cudnt agree more
last time cannot pull up, after 10-20 sets of perfect 1, i can already do 5-8 reps after a month of doing it everyday
last time cannot push up, after 10-20 sets of perfect 1, can already do 30-40 after 2 months of doing the same thing day after day
i think im gonna apply it to squats and dippings also
hehehe
some of the hardest to do for me

well i did not do 20 reps bro
20 sets of 1 reps (1 rep cuz i cant do more than 1 last time)
i increase the rep every 2 weeks by 1 per increment
now i can go up to 8
will be focusing to get to 12
then do dead hang cuz thats a lot harder
and my pull ups arent wide grips
them are just normal grip shoulder width
after i got myself to 12 normal pull ups, im aiming to master wide grips


btw, bila u mau update the status of ur avatar?

This post has been edited by gtoforce: Apr 6 2010, 01:19 PM

ahaha
point noted
maybe it worked for me that way kot
i dunno...

cari la kat cold storage wangsa walk there

bro
i copied ur old exercise for chest and went heavy i.e. did 5x10 and played till fail
of course poundages arent as big as yours but i think after workout i cant move my right arm cuz sakit and now im demam and took MC
HAHAHAHAHAHA...
but so long never did heavy, made some PR's although it wasnt my intention


This post has been edited by gtoforce: Apr 7 2010, 10:35 AM

i used to get the laugh when i squat on smith
ramai cakap - its for girls
i just said wtf?
form over function to me...people look good main free weights but form like sheit what for

anyway, next week i might post my 160kg standing calf raise (smith machine) and wanna know u guys' thoughts on the form
i think its too easy (not bragging) and thats why i think something is wrong with the form (also i cant do more than 8-10 cuz tiba tiba my lower back got spasm = ) - and i know 160kg is like pijak semut to many of u guys here


and tried ATG squats for first time today..i dunno why, my butt wont touch the floor even without bar...i can only reach the ankles cuz if i go more, sure jatuh
but even with that measure, did 5x10 and maximum i can go was 50kgs (all free weights)- i know its puny
haha


This post has been edited by gtoforce: Apr 7 2010, 11:31 PM

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Added on April 7, 2010, 11:30 pmim no pro
i can only assume ur still new to this but ur squat might need a little adjustment je on posture
but that comes with practice and ur comfortability with the workout itself

as for the rows, like darklite said, the back needs more arching like ur about to receive kokc
if u stick with that form, takut ur lower back will be affectedlaw is the shittiest programme ever and the members of the BAR are a-holes and i think its overrated
im an in house lawyer for PETRONAS btw...

aite
will take this into account when playing legs
but even ATG made me realised my weaknesses in squats i.e. balance when exploding up...
yet out of all exercise, i love leg day

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Added on April 8, 2010, 12:43 amhaha
anyone can become one bro


This post has been edited by gtoforce: Apr 8 2010, 12:45 AM

i live by this quote even for my cardio sessions
but so many people tak pecaya bende ni and stick by some regime say from magazines or internet

oh well...

i've only saw the post by zeist once
after that i was off lyn for quite some time almost a year or so
hahaha
never thought he was the next biggest thing after king83 (or am i wrong...perhaps the koyak orgasm is still big and hanging around?)

This post has been edited by gtoforce: Apr 8 2010, 02:57 PM

i know
i met king83 masa gathering at klcc along with jamis, iamyuanwu, neek etc etc
he's cool...just saying masa die kene troll dulu
never know zeist though
btw where's jones

i am not as big as u but i know how it feels
my biggest feat when i was fat last time was 3 ekor ayam (kenny rogers masa diorang baru introduced in malaysia many years back) in one go

hey hey hey !
dont talk bad about my friend...hahahahaaha
my friend that goes by the name of cutting by the way

i was hilang cuz office kenot tengok forum...now already can
i was busy in the garage sales thread for the past year
hahaha
how's progress so far bro?

hehe
if u ever plan to come to klcc, roger me yo
im full time around

u know where i work anyway

a friend told me next to menara maxis there's a vegetarian shop jual steamed brown rice
might wanna give it a go next week for pre workout meal (asik makan half chicken je for PWO so nak tambah proper carbs)
hehehe

pre

read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read read

if you dont read enough, dont start bodybuilding or go to the gym just yet

if the tore is painful, its not the proper tear - check your form
whether its the right tear you want, its your body's call
none of us can judge it for you bro

overdoing/underdoing?
- ikut mofonyx' advice


This post has been edited by gtoforce: Apr 12 2010, 10:09 AM

good for bulk and pre workout - good source of carbs although like u said there are other good forms of calories like raisins or nuts
that being said, honey aint good for use in huge amounts = gemok

well apparently HIIT works for me...at least i think

never did research myself but i never seem to trust fasted cardio also
my meal intake everyday (workout day or cardio day i.e. rest days sama je)

and yeah john's lucky for low bf%
endos like me are just plain curse from the almighty

This post has been edited by gtoforce: Apr 12 2010, 08:45 PM

hmm...
well then slower cardio could be in
but i gotta do more research on it too...any good links on this for me to read?
looking in google mesti HIIT overrides slower cardio
cuz i need to understand the term slow cardio too and what it means
as in HIIT is measured by heart rate
how's slow cardio being benchmarked?
but one thing i agree about HIIT when it comes to myself is that while my legs are my strongest in the weight room, its the weakest on the track or treadmill...my ankles and shins and whatever not are busted due to long durations of HIIT uphill running
i burn calories yes but i could have done the same using slower methods albeit adding 20-30 more minutes (but without injuries)
and it is tried and tested today (cardio day) cuz i cant run therefore i busted my ass on the concept 2 rowing machine (not HIIT just normal cardio at low resistance but medium effort and burnt the same amount of calories i did for HIIT uphill running in the same amount of time (450kcal in less than 30 minutes)...

but the scientific gibberish...well thats not me for sure...i aint that smart and start spewing researches i barely understand

i also agree with you all along about basics
basics in diet, basics in bb, basics in cardio...
on a lighter note, what u said about the scientific crap could hurt the feelings of some people here (not me cuz i dont give crap too) but i know you couldnt give two hoots about that...
HAHAHAHAHA...

but perhaps u cud explain about the previous post when bob said the timing your meal could only work on paper...

and about the pics thanks for the comments
i stated the year 2003 tu mase last i ate shit and crap from hell...
i started serious bb'ing in mid 2008 (august) and thats quite a long time a go also
like u said, perhaps i could have done some things right
but i learn through things via trial and error
now i know which workout works which workout wont work (like how my flexors hate barbells but at times i do have to force it especially in compound movements when im bored with db)
hehehe....

@ jon yeap
ronnie coleman (in an old muscle fitness released the year he conquered the olympia podium for the 3rd time and no i dont buy these mags, its lying around in the gym in wangsa maju) said one rep max is she*t
he wont do it if he cant do more than 4 reps
nanti kalau ade lagi i kasi pinjam


This post has been edited by gtoforce: Apr 13 2010, 12:45 AM