Leg extensions? Leg curls? Train your way around the injury. Train smart.

having a bad day ah bro?

lol why?

He looks fine to me.

Lol, I wanna see Sam chew newspaper pics. Revenge for tempting me that day. Bring a cookbook.

Man, I'm stuck in the office waiting for a late meeting to start. There goes another day I have to postphone my workout.

I had squid and octopus for protein meal today

i think, biceps are one of my major weakness though. these are my routines for biceps though, is it enough? i use 10 kg dumbbell, and with ez bar, i can go for like 15 kg. need ur guys punya advice a lil bit. oh ya, i train my biceps along with my back.

alternate biceps curls : 8-10 reps with 4 sets
ez bar curl : 8-10 reps with 3 sets
pull ups : 5-7 reps with 3 sets

do i suppose to use much heavier dumbbell and ez bar or probably just use the weight that i can lift easily and do reps for like 12-15 times? sometimes i confuse juga coz whenever i train my chest, just use heavier weights, then can rasa my chest kembang2 skit, but not with my biceps.

This post has been edited by nasrulbond: Nov 17 2011, 04:12 AM

do more types of exercise, 4 sets each, 8-12 reps. or perhaps do the pyramid.

do hammer curls... alot of them....


throw the ez bar away unless ur doing preacher curls... standing barbell curls are meant to be straight... i mean straight bar...


cables concentration curls build peaks like wonder...


and dun forget preacher curls, regardless of machine or free weight... just do them...

cable concentration? u just give me an idea to put it up in my routine.

cuz sometimes, dumbells are just too boring


but seriously, u dont need super heavy weight to build bis n tris, those are small muscles group and the only way to stimulate them is to hit them from multiple angles and alot of intensity... and supersets works wonder to them too...

for tris, i'm more of a cable guy

how many type of exercise u normally do for your bis bro alpha? is 6 enough?

oh, pyramid? dunno about it pula. mind share some info please?

ahh i see. now i think im much more clearer now. how long do u train to have those kind of biceps? for sure if hit someone, confirm masuk gol terus. lol

http://www.bodybuilding.com/fun/sclark45.htm < info on pyramid sets.

thanks very much bro.

3 for bis n 3 for tris sound just about right, i only throw in another exercise for bis n tris if i felt like superman tat day

i have no idea how long to get it... but i have been training for very long time la... lulz, i dun hit ppl de le....

sure u lift darn heavy for that 3 set

i was about to say the same thing. before this i do 4 for bis, cos my bis day mixed is mixed with my chest day. thinking of doing 5 or 6 for bis after this.

nah brah, i dun lift tat heavy for arms... i wish my barbell curls can reach 60kgs

==" thats heavy load..

My max 15kg each side already killing me lol...