Hey moe, that thread got nuked after a 'on again-off again' phase.
It's great for most of us to have this information discussed, shared and generally educate the general public. But then again not everyone is matured enough digest that info and I think there was a flurry of protest PMs to the mods fearing we would see newbies in the gym with syringes in their arms and blood out of their noses.

It all boils down to maturity, and not everyone is matured enough to make the right decisions.

Guys, just want to know how u guys workout on your arm?

superset? or only bicep/tricep day? or u complete your tricep work then proceed to bicep or vice versa?

I've been supersetting my arm workout for quite some time.

i. Barbell bicep curl, close grip bench
ii. Seated db bicep curl(maybe know as v-spider curl, correct me if im wrong), skull crusher with ez bar
iii. Preacher curl(machine), cable pushdown
iv. cable cross bicep curl, tricep dumbell extension

4 sets each, range from 8-12 reps depends on weight...
if still hv energy, hammer curl and dip..

My arm dun grow and my friend met me and said i kecut a little

any better suggestion on workout?

Thanks for the reply guys.

Shall workout it out. 20 minutes for arm, i cant finish all of the exercise even i dun rest much between set.

Moe: i do train like u but i hv another extra day for arm. Maybe i need to rest for arm hm...

Hopefully shall see the result in another few months.

Thanks again guys.

yea... as rest day for me, i dun train that part that day..

jz an example, monday : chest/ tris

i wait till friday i train my tris again. This doesnt count rest day?

can u tell me what is the 2 exercise that you do for bis and tris?

7 days a week...

5 days with weight..2 days with cardio sometime this 2 days i consider as a rest day... just 30-45 minutes of jog around the lake or housing area...

==" im nt advanced guy eh.. n00b...

then i bet i dun hv rest day... i workout on bed as well... sigh...

How did Shenay do on the Buffet-O-meter?

She's probably looking at that little waist of yours and thinking

"How does all this (Looks at the food) fit into that (Looks at your waist)?"

Mindf*ck moment.

how many of you guys cook yourselves?



waiting for my grill table....
Chow

that will burn wallet in my hole man...LOL
if you have money buy THIS
Chow

hey guys, if u guys were to choose to buy either whey or creatine, which one will u take?

Motherofgod...

Tiny waist! Mine is around 31.5 inches now.

Heh. What about the arms? Did you manage to maintain size while cutting?

What? You can't cook in your condo?

To be fair... the pioneer crossfit community in malaysia won't let you execute with such mediocre form... their priority is always safety first and good form before forcing you to simply lift that way...

Meh I want the hardcore stuff:

-Sled dragging
-Tire flipping
-Car dragging
-Box jumps
-20Lbs ball shot

weird push ups? handstands? lol

Flex is the one on the right.