takpe k**e kecik at least awek banyak Lol

anyways 1 week since my injury, i have slight tendonitis and lower back problem

currently taking ibuprofen and some balm panas

and also go to some rumah urut

hope that 3-5 days my injury will recover

how did you end up getting tendonosis man?

if tendonosis angkat barang like 2kg also feel pain right?

anyways never did seated ohp before, not to mention barbell

things i did with my shoulder is either strict Klokov Press(snatch grip), cheated barbbell at the back shoulder press(snatch grip), Shoulder Press and Push Press

from my experience looking at people

Should I use the chair back support or just seat without it?

i've seen this, most people use the one with the seat

afaik, seated shoulder press will always be more than your shoulder press

never did bb stuff before Lol

Should I lower the bar to my back rather than in front?

both of them will work your shoulder anyways, but i heard that doing the back version will isolate more ( correct me if i'm wrong because i only did back to practice my snatch positioning )

But imho front is safer and you lift stuff from the front Lol, in b4 functional strength

Woah, since my lower back have not recovered i pergi gatal tangan belajar power cleans, dahnak elok and then end up sakit balik. Not really painful la compared to weeks ago. I hope it will recover by monday, i miss squats so bad

oh my tendonitis almost hilang, did some light shoulder press today!

end up doing everyday

- Push ( Bench / Shoulder Press ) 45sec - 1 min rest
- Biceps and forearms ( BB Curl and DB Curl ) or Triceps works ( Pushdown, CGBP and Skullcrushers )
- Pull Ups for high volume (5x10) for 1 min rest each set

everything end within 1 hour

its hard for me not doing any pull activities and pushing feels awkward man plus i hate doing isolation, too many reps

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Added on July 12, 2012, 11:47 ami have trained my shoulders 5x a week last time because i love doing shoulder press back then ( max out 2x-3x, light 2x )

Srs.

This post has been edited by adix4: Jul 12 2012, 11:47 AM

seminggu tak main, sekarang sakit balik

nak berhenti sakitkan lower back sampai Isnin - Selasa

harap harap dapat

btw puasa how

can anyone suggest me any good back workouts? since i have a lower back problem now the only thing that i can think of doing now is lat pulldown, chest supported rows and pull ups.

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Added on July 12, 2012, 7:38 pmwhat i did back then before i fall in love with foods and just enjoy lifting while maintaining bw or just raise 1-3kg max ( i still eat trying to eat right tho )

note: my bw will go down easy when i'm in Uni

Bulk up till 15% then cut to 10-12% then do the same thing over and over again

not to mention i am skinnyfat after cutting last time due to shi*ty diet, after reading about all those diet threads and books i have the info but i don't have the time and money to do that now ( living with parents so have to eat what they eat or they will get butthurt )

anyways

http://www.bodyrecomposition.com/muscle-ga...on-changes.html

This post has been edited by adix4: Jul 12 2012, 07:38 PM

kroc/db rows still taxing my lower back. kalau boleh i don't really want to move my lower back

ada idea?

time puasa nak practice oly lifting

minggu depan nak jumpa satu oly coach suruh ajar, dah suruh PT gym aku arrangekan meeting

anyways i did put incline bench in my current workout, but linear increment like SS/SL lah

last time never got the chance to play around with incline

of course, gym also close at 10

if workout around 5-7pm of course my parents/brothers/sisters butthurt coz we need to help them prepare the table and foods.

when your lower back hurts like hell

this is the only option on doing bent over rows/pendlay rows

Well if you are living with your family, going around 6 or 6.30 is not the best time

because you have to help them prepare food and table for berbuka puasa

been there done that and i found it VERY rude to go out around that time

dead serious

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Added on July 14, 2012, 9:52 am

chest supported bent over row

untuk orang sakit belakang lower back , apparently ni lagi susah dari pendlay rows atau normal bent over rows

This post has been edited by adix4: Jul 14 2012, 09:52 AM

Hey guys, so i decide to do strength training this Ramadhan

I'm not going to cut off or tukar routine, just going to train at night, but reduce my frequency to 4x a day at night, keeping all the volume and intensity the same

Sahur i'm going to eat like crazy, so as at night, but i will expect some weight loss

any advice on keeping my strength gains? berbuka ayam seekor Lol?

No, just continue

your body is adapting to them pains! just start to worry once your squats goes 100kg

then you have to worry about injuring yourself Lol

aduii my lower back and elbow is not yet ok

feels like taking 2 weeks off without going to the gym starting today till 31st of August

pure rest, no bs

is it a good idea?

fat gripz improve the size of your arms?

LMAO, forearms bolehlah, and also grips

as a general arm builder

FAK NO

Selamat Menyambut Ramadhan guys

may all the gains still be with you till next month!

Don't forget to rest between sets and refrain yourself from sweating bween sets so you will not get hydrated

just do simple compounds and add 1 or 2 isos is good imho

3x5 or 5x5

A and C is for explosive stuff like power cleans/full cleans/clean jerks/snatches/power snatches and also for VERY HEAVY INTENSITY like 90-95% of your 1RM.

Since you are puasa-ing, i will suggest 3x5 or 5x5 with and i would suggest the intensity would be Medium.

But still, if i were in your shoes i would take 3x5 ( if i train fasted ) and 5x5 if i train after tarawikh

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Added on July 20, 2012, 2:18 pmthat is why i train powerlifts boss
don't have money to eat so just with current bodyweight go to the gym and find a way to get what you lift bigger

This post has been edited by adix4: Jul 20 2012, 02:18 PM

minggu depan kalau tak rasa selesa lagi nampak gaya kena tambah 1 minggu lagi rest ni

fix your form, use CHALK.

use straps for last results

anyways use overhand grip in almost all your sets and then on your last set do MIXED GRIPS.

You are stalling way tooooooo quick,

do your rows etc.

still injured, having fish oil, glucasamine and ibuprofen like there is no tomorrow

anyways, need your opinion about routine for aesthetics. I mean by stages. I've been thinking about bodybuilding routines ( not for me, just in case someone asked me )

i've been thinking about the best routine ( obviously there is no best routine Lol ) by stages for begginer to elite

lets say i want to advice them,

Begginer - Full body routine eg: reg park, ss/sl, zion, bill starr, modified version of ss/sl

amateur - Splits such as Push/ Pull, Upper/Lower

Advanced - Splits, but 2 bodyparts per day such as backs and bis, chest and abs, etcetc. arms days. etc.

Bodybuilder - Splits, one bodypart or two bodypart per day

keep in mind, stages are counted on "recovery rate" not "how long have you been lifting"

mohon best progression for people who's looking for aesthetics as their main goal in terms of routine ( not diet etc. )

There's nothing wrong with splits.

Splits for beginners is the problem, especially advanced bodybuilder complicated splits, like four or five days.

I've been doing full body for 1 year and a half before changing to some splits.

Don't expect me for aesthetic too tho cos im aiming for powerlifting, and yeah did some oly lifts too

anyways from what i saw, i asked a friend of mine do SL for 3 months, after he changed to split

i can see his gains, EVERYWHERE