damn, i feel my triceps like p*ssy now

+1

So gooni3, you have to try it out for your best answer.

ok will do =)

Latest progress pic:



Weight drops a bit, due to bronchitis infection last month.

you seem to be growing steadily, natural food and very basic supplements used only?

Home made supplements only. Milk + eggs + milo blended together.

I don't really favor the use of belts, as we already have a natural weight-lifting belt - the transversus abdominis (TVA). The overuse of lifting belts would cause your TVA to atrophy, similarly if you were to use straps on just about everything, your grip strength will atrophy. The overuse of lifting belts would create a dependency on it and would increase the risk of injuries when you aren't using it; the TVA atrophied because you didn't train it without the aid of belt. It's a common myth that you will not get injured if you wear a belt - you can still round your lower back even if you have it equipped.

I'd recommend that you first learn to brace your core to generate intra-abdominal pressure on your own without the aid of a belt, before you start to use one. In fact, you could also learn the Valsava Maneuver for max pulls but most importantly, work on your overall form. And if you're above 60kg in bodyweight, any lift that is below 100kg should not require the use of a belt. Once you hit above 100kg or more for lifts, maybe you can start to use the belt for your 3RMs or less.

Don't use the belt for everything.

Check out this article btw: http://www.t-nation.com/readArticle.do;.hydra?id=460511

This post has been edited by Vbs: May 4 2011, 01:50 PM

I admire your determination

Ever think of adding in some coconut oil?

Goddamn, man. All that fried chicken has gone straight to your tris, in a really good way,

Progression from the profile pic in 1 year +
Lacking lats and chest =(

tbh its quite difficult to tell, your before pic is not flexed, small sized and its really hard to see different body parts.

yea i guess i need to take more pics from different angles too

Hello Guys. Newbie here. How you doing? Hope you guys are doing fantastic! Anyway, i'm here to learn about bodybuilding. I'm here because I want to make it as my new lifestyle. Well, my target is weight lose. I'm 18 years old, 176cm, 95kg (yeah I knw im in obese stage 1). Enough said, that will be my history. Please guide me, pros

Yesterday was my first day. I went to the gym and I did a cycling for a 15 minits. Then I moved to chest workout:


[/B]Incline Dumbell Press

2.5kg each side for 12 times

5kg each side for 12 times

7.5 kg each side for 12 times *twice

Idk what you guys called it but its something like you sit on it, got weight on your right side (each 10kg), put your hand at the bar (got left and right side near your shoulder) and push it.

40kg for 12 times

50kg for 12 times *twice

40kg for 12 times

Then I moved to Barbell Bench Press

10KG each side *12 times

15KG each side *12 times

20KG each side *12 times with people support


Then I moved to this machine (again, idk what you guys called it) it looks like a huge machine, u set the weight on the left and right side of it, got rope, u pull the rope.

10 kg for each side *12 times

15 kg for each side *12 times

20 kg for each side *12 times

15 kg for each side * 12 times



I know this is SUCKS. But have you ever heard that 'Rome wasn't build in a day'? Hehe. Well, you can scold me, say whatever you want, I dont care bout it because I'm here to learn.

I'll ask the people around there about what is this called and how to do it properly.

Sorry if I posted to a wrong thread. Hope to hear from you guys, soon.


P/s: Sorry for my baddd english

hey hero, we always welcome new members. first off, this is indeed the wrong section. find the journals section and make your own journal. lots of examples there that you can follow.

you can always google the exercise names, try bodybuilding.com and find out the exercise names that you dont know so its clearer for us to see. that said, the machine where you sit on and push is called chest press machine, and the one with ropes is the cable fly.

routine wise it seems alright, i suppose you already got friends/trainer to guide you with the exercises?

Hi Mike. Thanks for replying and thanks for telling me that this is the wrong section to post my journal workout. Sorry Mode


Yeah I will do some homework about bodybuilding. Yup. I got a few friends that active in BB and I got 2 trainer to guide me. In fact, they are my friends that have been made bb as their lifestyle for awhile. Once again, thanks Mike So, how long you've been in this heavy sport?

Yo, im NO pro or sifu.... all i can say is that to change lifestyle, you'll need knowledge. alot of it. so your homework outside the gym would be to read up lots of articles.
this site has some nice articles http://www.t-nation.com/

this site has variety of diff exercises for diff parts of the body http://www.exrx.net/Lists/Directory.html

Dont forget to set goals and track progress

my 2 cents advice would be: your first step sould be to lose the excess weight first. so the most important thing u need to study is dieting.
what to eat, when to eat, how many times to eat and finally, how much to eat.
once you get this right, then only look at supplements, no need jump to supplements so fast unless its just the basics (basics are: whey, creatine, multivitamin, fishoil)

as for training, we got some basic programs here http://forum.lowyat.net/topic/371250
but since u have 2 Trainers, maybe u already have a program, so u can stick with that.
if time allows, i'd suggest a seperate cardio and weight lifting session. if need to do both at same time, should be weight liftign first, then cardio after.
Good luck dude, hope my 2cents helps

Yo Neek. Sup? Yes I knw that. I dont want to be an empty shell body builder. Yes. They said, 'You are what you eat'. So no doubt if you control all those 4 factors (what, when, how many times, how much) you will stay healthy and get a nice body *correct me if im wrong*

Weight Lifting first and then Cardio. Sounds good because if I do Cardio first then I will get exhausted after that tak larat nak weight lifting. Anyway, should I do jogging? I want to change my stubborn body fats into muscles. Need advice here.

Yes, control those 4 factors of your diet as a lifestyle, u will look fit/good depending on how good ur diet is.

any form of cardio is good, as long as you're doing it. which one is more effective is dependant on individuals. some may like cycling more than jogging. some pl got knee problem, cant jog, must use eliptical.... but whatever rox ur boat, just do that cardio.

fats and muscles are 2 differect cell structure. they cant change to each other. but u can reduce fat cell size and increase muscle cell size.
your body composition and diet will most likely affect it greatly.

also, if u know your body type, also easier to workout a diet that better works for you. but end of the day, with experience you shd know your own body best on what u can eat/cant.

Nice, left and right imbalance a bit I think.

Bench press and barbell rows, these 2 power movements are your bread and butter for chest and back.