I am not proud of it T_T

neither am i but smaller wrists make ur forearm look big thats wat some ppl say. wait or was it small forearm bigger arm..

I read somewhere that you can actually pose in certain ways to make your muscles look nicer. Then again, that article i read was a little about flexing, and showing the judges the best part if the muscles to get higher points or something like that.

nah..no harm. from your stat, just to tell you there is something wrong either your workout or diet. as you gain the hardgain muscle and loss it during cutting, at the end you spending so much of time only gain 1kg muscle mass

yeahguyz,
Yeah, I know what u mean. My muscles has been growing kinda slow for the past few months. A direct wild guess would be my sleep patterns. I can't sleep well almost every night... for the past dont-know-how-many years. But I never thought of calculating it the way you showed me so thank you for sharing it with me Besides, I'm above 30 already so gains are slowing down. kakaka old man already. hehe

cheezzz,
how's your work out and diet so far?

diet not too good recently, exams. but trying my best la.

breakfast - shake + bun
lunch - chicken rice
snack/pre WO - nasi lemak with 5 eggs
post WO - 250ml milk + a happy jacks ol skool beef burger
dinner - bit of rice with cucumbers,egg and steam egg-meat mix.
supper - oats

seriously *#)@!&@#*( diet.


WOD for 7/5/10, Friday

Legs day


Squats (wide stance, in between parallel and ATG)
1 x 12 x BB
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg

Leg extension
1 x 12 x 36kg
1 x 12 x 41kg
1 x 12 x 41kg

Leg curl
3 x 12 x 27ish kg

Calf raises (leg press machine)
1 x 15 x 30kg
1 x 15 x 35kg
1 x 15 x 40kg
1 x 15 x 45kg

Leg raises
3 x >10 reps x BW


not rly feeling the burn in the leg curl device.. maybe I should revert to leg press machine instead to hit my hams and also glutes. any tips on using the machines? >< any comments or advice? really appreciate any! thanks!

This post has been edited by cheezzzz: May 7 2010, 09:47 PM

You and I are different. It felt like my legs nak tercabut if doing the Leg Curl machine. I like Squat and Leg Extension. And also Leg Press, Leg Press always go to my glutes. Had to stretch myself several times. Haha.

I think I want to follow your routine see how. Can edit first post with latest routine? Thanks. I lazy do research.

routine just changed again >< pull/push/legs now >< cuz last 3 day split got some days not tiring enough.

eh chez, wats the meaning of pull/push ar?

it refers to the action. whether u push or pull. in lifting weights u can either push or pull oni ma, whether its horizontal or vertical haha. example

push exercises
bench, push up, shoulder press, tricep pushdown..

pull exercises
deadlift, chin up, pull up, inverted row, bicep curl, delt rows, shrugs, upright row..

leg.. u noe la. haha.


im only doing this cuz i feel my legs deserve an entire day to themselves ahaha.



This post has been edited by cheezzzz: May 17 2010, 01:59 PM

WOD 17/5/10, Monday

Push day

Squats
1 x 15 x Empty Bar
1 x 12 x 42.6kg
1 x 8 x 47.2kg (kinda forgot the weight ><)
1 x 9 x "
1 x 8 x "

Bench Press
1 x 15 x Empty Bar
1 x 12 x 29.2kg
1 x 8 x 33.6kg
1 x 8 x 38.0kg
1 x 6 x 38.0kg

Shoulder Press (did 1 set of incline db press before this)
1 x 12 x Empty Bar
1 x 8 x Empty Bar
1 x 6 x Empty Bar

Ran for about 10 mins.

Today's workout was really bad. Bench grip was no good towards the end of the workout. Seemed to be hitting my left front shoulder instead of the entire chest... thats why shoulder press was like crap. Push pull not really working I guess.. see how it goes on pull day.. if this keeps up, the chest/bi split is still the best split I suppose..

WOD 19/5/10, Wednesday

Back/Tri (supersetted?)

Warm up (lat pulldown)
1 x 15 x 20lbs

Pull ups
3 x 10-15 x BW (negatives)
Upon completing a set, continue with lat pulldowns till failure.

Lat Pulldown
3 x F x 50-60 lbs

Inverted Rows
3 x 10-15 x BW
Upon completing a set, continue with cable rows.

Cable Rows
3 x F x 40 lbs (i think)

Triceps Pushdown
1 x 15 x 20 lbs (warm up)
1 x 15 x 30 lbs
2 x 12 x 40 lbs

Cable Bicep Curls (superset?)
1 x 15 x 20 lbs (warm up)
3 x 15 x 30 lbs

Cable bicep curls hurt my forearms more.. proly not doing it right.. continued with Hammer Curls

Hammer Curls (thumbs up grip xD)
3 x 15 x 5 lbs (each arm)


Weights for hammer curls were a bit too light but the 15th rep was killing me already. Biceps were just inflating like a balloon.. if only they stayed that way forever lol.. Oh and I sprained my trap/neck muscle while doing pull ups.. now turn my neck to the right hurts like crap.. dont even know how the heck it happened.. thank God it was my last set.

Any advice on getting arms bigger? I seem to be lagging on my bi and tri.. other parts are also lagging but at least got growth.. Would appreciate any advice! Thanks!

This post has been edited by cheezzzz: May 19 2010, 07:30 PM

Back/Tri day but you're doing Biceps? Haha you are desperately in need of bigger arms like me. I prolly will include some Biceps exercises on Friday too.

Good job there man!!

its sum antagonist muscle thing.. superset dono wat it is hahah but since doing triceps just do bi together lah! bi didnt die enough from the back exercises lol. maybe im not training with enough intensity, again.

thanks bro

better relax your biceps mate on other muscle group workout day. i know you are tempting to build your arms but you got to let it rest. my friend is obsessed with his chest, every day even doing other muscle group he will always do the chest. now he injured himself already.

thanks for the tips bro but if u look at my log.. it almost does not show me doing isolation bicep work. even if got, these is one of the few times that I do haha.
ill do anything to get bigger, but i just feel certain parts of my body are lagging haha.

It is not a good idea to work chest/triceps or back/bi on the same day, because when training the back you'll fatigue the biceps, then you won't be able to train your arms with high intensity.

If you're training in higher rep ranges, you can use chest/back on one day and bi/tri on another day. If you're training in lower rep ranges for strength, chest/bicep and back/tri.

My personal preference is the latter.

What are your exact goals now?

muscular body i think?

Bro, how thing going on??