Monday [Chest]

Flat Benchpress [Yes, yes I know....Next week drop.~]

40lbs warmup x 10
100lbs x 10
120lbs x 8
160lbs x 4
180lbs x 2 [Second rep needs assistance]

Decline Benchpress [Done with dumbells. So it's "Weight per hand"]

40lbs x 10
50lbs x 10
60lbs x 8 [3 sets at this weight]

Incline Benchpress. [Done with dumbells]

30lbs x 10
40lbs x 10 [3 sets]
50lbs x 5

Machine ones, you knoe? The ones they kepit your chest

60lbs x 10 [4 sets]

Bodweight dips

10 reps x 3 sets


10 mins jog at 9KM/h

This post has been edited by pizzaboy: Dec 2 2006, 07:21 PM

wait ah, chup.....wednesday journal
leg day

Squats:

Bar x 10 reps
30KG x 10 reps
40KG x 8 reps
50KG x 8 reps
60KG x 6 reps
65KG x 4 reps

I will be trying 70KG x 1 rep or 2 reps this Wednesday

Leg Presses

100KG x 10 reps
120KG x 8 reps
120KG x 8 reps
120KG x 8 reps

Leg Curls

50LBS x 10 reps
50LBS x 10 reps
50LBS x 10 reps
50LBS x 10 reps

Usually., I'll drink 500 ML milk before and 500ML milk+oats+honey+4 eggs after a workout

This post has been edited by pizzaboy: Jul 11 2006, 11:36 AM

Thursday [Shoulder Days]

Overhead Behind Neck Barbell Press

With Bar x 10 reps
20lbs x 10 reps
40lbs x 10 reps [2 sets]
50lbs x 8 reps [1 set]
60lbs x 6 reps [1 set]

Overhead Dumbell Press

20lbs x 10 reps
25lbs x 10 reps
30lbs x 8 reps
40lbs x 6 reps
50lbs x 3 reps

Side Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

Front Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

That excercise, where you lift the bar up, with your arms close together and bring it slightly foward and lower. It's for the traps

60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

Dips till my arms can't move anymore.
I donno why I do them for anyway, but they're pretty fun.

Yes, I really kill the shoulders. They're the weakest and smallest part. I've always been said that I don't have broad shoulders, so let's see if this helps make it broader.

OH Yeah, one more thing. When doing squats, rest the bar on your traps. It puts tremendous pressure on them.

This post has been edited by pizzaboy: Jul 11 2006, 01:43 PM

Back Day [Friday]

Deadlift

120lbs x 10 reps
160lbs x 8 reps
180lbs x 6 reps
200lbs x 4 reps [Repeat 3 sets]

Barbell Row

80lbs x 10
100lbs x 8
120lbs x 5 [Repeat 3 sets]

Behind Neck Cable Pulldown

60lbs x 10
70lbs x 8 [2 sets]
80lbs x 6 [1 set]

Cable Row

70lbs x 10 reps [Repeat 4 sets]


This post has been edited by pizzaboy: Jul 11 2006, 01:42 PM

errrr.......can tell me wat is flat benchpress,decline and incline benchpress?

Flat......the bench is flat

-----------

incline, the bench incline


decline, the bench decline



This post has been edited by pizzaboy: Jul 10 2006, 10:02 PM

icic.thnx !

Good work on the new PR for the flat barbell bench. But if you want to max out on heavy doubles, i suggest you reduce the total number of work sets prior to the max attempt. Try not to max out if you're doing high volume work.
And wtf.... the machine where they kepit your chest is called the machine flye you idiot. Lol.
Try to make dips a staple of your work out. I notice they are last priority in your cheat workout. They hit the lower pecs like no other. They are MUCH better than decline bench pressing, trust me. You can reduce overall volume by replacing the decline bench with weighted dips.
Good work all in all.

Yokie mister darkie.....
I'm going to be doing arm workouts also soon.
They are just not growing.

Eat more. Lol. Or if you want, add in biceps on back day and triceps on chest day. Working the push and pull muscles on one day each will allow more recovery time. 2-3 sets of bicep work thrown in after back work is enough to fry them. Same goes for tris on chest day. Let us know how it goes.

eh u go gym everyday ?

Yokie. Shall do that. Tomorrow's legs day. OH.......................can you feel it babE!! WOOHOO!!! Maybe if I can stlll tahan i go kacau the bicep curls a while

4-5 days a week. Depends

Shit. A word of warning. Don't poke your head into the Cupid's section unless you want to get catabolic. This place is so much better. Lol.

Yo buddy! Squat day today? Here's a motivational pic for you.

hey damn you!
that's not true
that cannot be true!! No girl warms up with 65KILOS!! I hope~
you're mean.

You'd be surprised. She's bloody strong for a girl man. She lifts pretty heavy, especially her leg press pic i posted above. That'll shame you into pushing yourself harder bro.

Okay, update on my session. I failed to hit 70KG's. Body didn't allow it.

Went with;
Squats

20KG x 10 reps
40KG x 10 reps
50KG x 8 reps (3 sets)
60KG x 4 reps

Leg Press

120KG x 10 reps (3 sets)

Leg Curls

22KG x 10 reps (3 sets)

I can't feel my legs..........ouhch....
And darkie, I fricken lost weight. Baskitful, I'm at 68KG pulak. ARGH

Workout looks pretty good. Eat more to compensate for extra caloric expenditure due to basketball.
Don't aim for 70kgs too fast. Try to hit more reps with 60kgs. I noticed you managed to do 4 reps, pretty good but try hitting at least 8 reps before you up the poundage. Another option is, now that you might be plateauing, you can try making smaller increments like going for 62.5kgs.
Maybe the other guys here can give feedback too. Try asking Flesh or Potato.

who cares if its true or not, with a body like that she could tell me she warms up with 200kg's and i'd believe her.

Overhead Behind Neck Barbell Press

20lbs x 10 reps
40lbs x 10 reps
50lbs x 8 reps
60lbs x 6 reps

Overhead Dumbell Press

25lbs x 10 reps
30lbs x 8 reps
40lbs x 6 reps
50lbs x 3 reps

Side Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps


Front Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps

That excercise, where you lift the bar up, with your arms close together and bring it slightly foward and lower. It's for the traps

60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

Barbell Row

80lbs x 10
100lbs x 8
120lbs x 5

Cable Row

80lbs x 8
80lbs x 8
80lbs x 8

Yes I intend to add back/shoulder workout this week. I can't split shoulders and back for this week. Bleah.....this is the goal, donno if i'll achieve it

okay this is a very strange question
There' sthis guy with these stats



I can bench 180lbs 2x, Dead 200lbs x 4

However, my squat is nowhere near his. I only squat 143LBS, that's like 90lbs less than his. Kinda annoying......urgh. Still not sacrificing perfect form for weight though. Will never do tat.

Drop the front raises, your anterior deltoids get hit enough from bench pressing and shoulder pressing.
Do your back first before your shoulders as back is a bigger bodypart. I would recommend you grouping shoulders and chest together though, the back is a huge muscle and you need a whole session ot focus on it.

Very simple. Most people put e-stats. They lie about how much they can lift. The best way is to back up lifts with a video like me. People can't say i'm lying about lifting heavy because I have videos of my lifts.

Today's a Sunday, I did my chest. I had a terrible back day on Friday. Didn't do it right, so I'm intend to try that again on Monday perhaps.

Anyway, for today's chest.

Bodyweight Dips

10 reps x 4 sets

Incline Bench Press

80lbs x 10
100lbs x 10
120lbs x 8
120lbs x 8
120lbs x 8

Dumbell Decline Press

40lbs per hand x 10
40lbs per hand x 10
40lbs per hand x 10
40lbs per hand x 10

Dumbell Extensions

40lbs x 10
40lbs x 10
65lbs x 4
65lbs x 4

Chest Pec

60lbs x 4 (I got the wrong weight)
50lbs x 8
50lbs x 8

Calve raises

200lbs x 25
200lbs x 20
200lbs x 30

my calves felt, like it went through squats on the thighs.

PWO Shake

10 scoops oats + 500ml mlk + Honey

PWO meall

10 small chops of chicken
1 potato
2 eggs
Jambu batu. Sedapnyer....

today's bodyweight day.

10 reps x 3 sets of bodyweight pull-ups. Normal grip

20 reps x 5 sets of push-ups

Muay thai

gives a nice lil pump

Muay Thai ? Awesome .. where u take the class ?

used to learn from friends from thailand
now they're gone, so i just train with a punching bag and do a lot of fast kicks on a kicking pad.

For the knee attacks, I get my brother to hold a solid pillow and i hold one too. I do knee attacks, he does roundhouse kicks. We do it till one of us gives up first. IT's really fun.

Anyway, today's leg day.

Squats

20KG x 10
40KG x 10
60KG x 8
60Kg x 6
65KG x 6
65KG x 4

Leg Press

115KG x 10
115KG X 10
115KG X 10
115KG X 10.

Leg Curls

60Lbs x 8
60lbs x8

drive home....it's a chore okay.

do any slow motion kicks? they help alot with precision and thats imporant for practical use.

do you spar with your brother? i found round house kicks to be completely useless in fights where the other guy tries to grapple you down to the ground, fast short kicks to the legs, kidneys and head seem to work better than fully extended kicks where you expose yourself alot more.

Every morning, 20 times, extremely slow sidekicks, roundhouse kicks, front kicks, reverse kicks and backthrusts. Just try to hold it as long as possible without losing balance.

My bro does roundhouse kicks cuz you can't use knees in taekwondo. SO since roundhouse kicks' are like the most commonly used, he trains them. Yes, he knows it's completely useless in real life, so my bro's just training till he gets his black belt before he moves to a more advanced style of martial arts.

He was thinking aikido or karate. Bugger thinks muay thai is for people that like to fight naked and get smeared in the sweat of his opponent. Baskit....

okay, i think i've got the perfick form for deadlifts.......
well at least while holding the broomstick i can do it well...

to try this saturday.

i do roundhouses aswell, suck at them though. alot of guys say they are useful but i think thats because they fight in standup fights with no grabbing or hitting while the otherguy is down. but hey chuck norris doesnt seem to think roundhouse kicks are useless and thats all that matters.

have a friendly full contact fight with him, send a knee to the side of his head and see if he still thinks its useless... if he's still conscious. alot of people keep going on about how this style is crap or that style is crap, most of the time these people have never been in a real fight against someone good from the style they're criticizing.

This post has been edited by malaysianPotato: Jul 19 2006, 09:40 PM

well... that's the problem with the modern martial arts school
they train you for the competition only... no face hitting lar, no groin hitting lar, no grappling lar.. etc
those technique you learned in the class will be pretty useless in an actual no rules street fighting.
IMO, you'll have to let go of those rules that you are bound to when you're in a real fight, go for the most effective and most straight foward technique, and don't forget to practice grappling technique too
Among the major martial arts out there, the one I really don't want to fight , either in a ring or street fight, is Jiujitsu. I think the only way to beat them is to run as fast as you can from them

kyokushin doesnt allow hitting to the face with your fist or elbow but you can kick in the face, they incorperate hard sparring to teach students how to withstand pain, while it may not be practical by limiting sparring tactics they do teach face punching they just dont do it in sparring.

its a misconception that skills learnt in martial arts are useless in street fights, they are only useless if the practitioner is unable to utilise the skills he has learned. bruce lee would pwnt 80% of the brawlers and gang punks out there with ease, again practitioner over practice. most schools dont teach you how to hit someone when theyre down or condition your mind to fight, those schools are useless not the actual style itself.

yeah jiujitsu practitioners who know their stuff are tough in a fight, the can really f*** you up on the floor, the problem with jiujitsu comes with a multiple opponent fight, while you grapple the otherguy bashes your head in.

imo since most fights in malaysia involve more than 1 opponent(even malaysian school girls are gangbangers now apparently) and if i could only learn from 2 schools for the purpose of fighting multiple opponents i'd pick aikido + kyokushin.

anyways... sry to go off topic here. i seem to be doing that alot lately.

This post has been edited by malaysianPotato: Jul 20 2006, 10:47 AM

It's not possible for me to plant a knee on my brother's face.

Everytime we have a sparring match (actually he has the bodyvest, but I don't!!) but I can never seem to hit his head with my knee. I'd jump high enough, and instead of avoiding, he'll just send a high back kick into my abs. Yes they hurt, especially when you don't have a vest.
He is pretty bloody fast and usually jumps out before I am close enough to hit his face. So usually, we'll just play around with roundhouse kicks and reverse kicks and knee attacks as well as front kicks. I don't wanna hurt hiM!! My mom'll kill me

My brother does know a lot about taekwondo, but he admits tkd isn't very useful in real life fights. Even his "Bakat" (some talented fighters group la) group leader said once;

"IF you get in a fight, taekwondo has trained you in speed. Taekwondo has trained you in resistance. Please grab a hard object and place your back onto a wall to minimize your attackers area of attack. Then hit everybody you can and immediatelly run away.

He came back devastated. Lmao!

I still think muay thai rox, rox! Oh and taichi is lots of fun and pain.

taichi hurts? It dosent lah. unless your master didint ask you guys to stretch and do the jibengong (basic moves) before you start

I've been doing chen-style taichi for a year now. It's very good, at least for me, although I always kena marah by by the master (he goes "I know you didint practice!")

so far lots of improvements on my well being.

Haha! Now Pizza's journal has become a martial arts thread

Well.. for a 1 to many fight, first thing I'll do is..... CABUT!!!
Run as fast as you can

If no where to run, I'll just grab any hard object and start whacking and look for opening to cabut

1 to 1 fight i'll just target his weak spot like groin and throat first... even thou they teach me not to attack these spot in martial art classes

btw, I've seen an blackbelt instructor got gangbanged by a few ahbeng, until he's hospitalised for weeks. Somemore prior to the fight, he still challenge them for a 1 to 1 fight End up kena gangbanged pula

This post has been edited by greyshadow: Jul 20 2006, 12:03 PM

well i hope to be a 95KG muay thai fighter ....so i'm okay with martial arts discussions.

Martial arts, despite how many bodybuilders deny it, actually is more fun that weightlifting. A lotl

it hurts when you're sparring(do taichi practicioners actually spar?), when we say taichi we dont mean taichi morning exercises, we mean taichi as in come at me so i can fling you across the room.



ahh now you have to hide from darklight!

dunno why but the master dosent allow us to spar. But he did use me for demo once and omg hurts!!!!@@

Aight, tmr's back day. Here's what I've got planned. The back still explodes, unlike the shoulders and chest. God they never grow, gotta find a way to make them.

Pull-ups 1-1-2

Bodyweight x 12 reps x 3 sets

Barbell Row 1-1-2

80lbs x 12
100lbs x 12
120lbs x 10
130lbs x 8
140lbs x 6
150lbs x 2

(I betcha notice I LOVE barbell rows eh? kakakak!)

Machine Rows 1-1-2

60lbs x 10
70lbs x 10
80lbs x 10
90lbs x 8
100lbs x 6

Lateral Pulldowns. 2-2-3

70lbs x 10
80lbs x 8
90lbs x 6
100lbs x 4

Deadlift

100lbs x 10
120lbs x 10
140lbs x 8



I'm damn sure I won't be able to pull deadlift with perfect form at 240lbs, so i'll just lower it all the way down.

My back responds well to workouts, better make the best of it's responsiveness before it hits a pleateau.

Alright after a long time of no updates, I shall update this again. I'm using a 5x5 system now.

A.T.G Squats:

15KG x 5 reps
25KG x 5 reps
35KG x 5 reps
45KG x 5 reps
55KG x 5 reps

Olympic Bar Bench Press:

31KG x 5 reps
54KG x 5 reps
54KG x 5 reps
59KG x 5 reps
62KG x 5 reps

Deadlift

40KG x 5 reps
65KG x 5 reps
76KG x 5 reps
86KG x 5 reps
86KG x 5 reps

Bodyweight Wide Pull-ups

8 reps x 3 sets.

Breakfast:

Half-chicken breast
Brown rice
400ML HL Milk (+) Oats

Pre-Lunch:

5 eggs with 2 yolks
1 Potato

Lunch:

Another half-chicken breast
Soup with noodles
Veggies

Teatime:

2 egg tarts
1/2 can tuna

Dinner:

1/2 chicken
Veggies
1/2 potato

Pre-Bedtime:

500ML milk

It's only sundays and saturdays taht I can get proper food. All other days, I egt crappy food

How much does your food cost you? I'm having limited budget as an mmu student. My monthly pocket money for food is just rm300(if I use it on other stuff I have to cut down my food) and my apartment doesn't allows cooking.

your appartment doesnt allow cooking? wtf?

When I was serious abt this, it cost my mom nearly RM500 a month. All home cooked food.
Then when I slacked off, about 200 bucks......hardly follow a proper diet. Just eating shit and crap la....

What is the cheapest protein I can get besides egg?

boiled egg-rm0.40 1 Ixora
chicken rice -2.50...chicken so little Ixora
economy rice- rm3-4 Ixora
bread-rm rm1.50 MMU shop
drinks- depends
water-FOC tap water
apple- 1 rm U-center
250ml milk- rm1.30 MMU Shop

Approximately rm10 perday. If i overspend on junk food....

I have frens that can even survive rm5 a day. morning bread, lunch rice , dinner maggie.

This post has been edited by gsdfan: Aug 20 2006, 07:38 PM

That's probably cuz your friends don't weightlift.

Alright, eggs. Bintang hypermarket:

RM6.40 for a tray of 30.

Highly HIGHLY suggest you fry these eggs with butter/margarine.They're not that fresh for you to half-boil them. Or at least, hard-boil. Don't risk half-boiling them.

Economy rice, RM3.50 from Mesra MMU.
Take sausage, veggies, fish or chicken. Forget the rice. You can get carbo from potatoes.

Or else, go to a malay shop, in Plaza Siswah. Take, chicken, fish, gizzards (protein also).

Or you can buy from the last shop in plaza siswah, don't take any rice. Take loads of the beef and potatoes. While eating, remove the fats off the beef yourself.
You should round to about RM4 on the rice. It's not that steep, just screw the rice if you want to.

Oats is also a great source. I suggest mixing your oats with your milk. Buy HL milk (RM3.85) from bintang supermarket, (Do you have a fridge?) and mix 350ML with 6 scoops of oats.
U can take them after your workout, or for breakfast, along with your eggs.

Chicken, if you buy from market, about RM8 for a whole chicken? Is it? I'm really not sure, can't help you here. I struck a deal with my mom, I eat 1 chicken a day, but I can't demand for beef steaks anymore

tuna, if you buy from makhota, there's this one kinda brand....it's RM2.95, but you gotta have a can opener. They tarak the "pull and open" type.

anyway, i'll figure otu anything around melaka so that you can get to them.

RM300, is a little short for food, but don't worry....students are smart

Milk is your best friend.

unless u r lactose intolerent
in that case soy milk is ur best friend

My tak halal guide to getting enough protein in MMU:

walk to the mixed rice shop next to Wilson chicken rice, name of the shop is Jin Loong. pick only 2 dishes, rice has protein too, so don't really ditch them out of the story, if you're an ectomorph it matters even more to take in enough calories for growth.

Jin Loong, rm4.50 - One veggie dish and a portion of chicken or pork the size of 1 and a half of your fist. (1 fist if you've got a big fist, applies to all you 190cm giants out there)

Pin Kee, rm4.00 - Just across Dewan MPBB, near the previous Big Eye restaurant. Go for Kung Pow chicken or Black Pepper chicken. Lotsa meat. But don't bring a few friends over and order the same thing, you'll get less.

For the other 3-4 meals, just stuff yourself with wholemeal bread with peanut butter and eggs.

2 slices of wholemeal bread gets you 7g of protein.

But like pizzaboy said, you can go get your protein at the last shop at plaza siswa too. the name is something like Taste of the Middle East or something. The kebab is pretty cheap in comparison to the amount of meat you get.

actually i ditch rice, not to save costs.....
i hate rice actually.
But at home, I eat brown rice la....make my whole family suffer with me.

Today's workout will go with:

Squats:

70lbs x 5
85lbs x 5
100lbs x 5
120lbs x 5
140lbs x 3
100lbs x 8

Benchpress:

95lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5
190lbs x 3
140lbs x 8

Barbell Rows:

55lbs x 5
70lbs x 5
80lbs x 5
100lbs x 5
115lbs x 3
85lbs x 8

Weighted Dips:

40lbs+bodyweight x 8 reps x 3 sets

Barbell Curls:

50lbs x 8 reps x 8 sets

This post has been edited by pizzaboy: Aug 21 2006, 10:05 AM

hey, pizza. i'll come at 3:30pm. dark blue polo shirt (hennessy kasi free punya) and very very short hair. you're in a blue mizuno jersey right?

anyways, might want to not overconsume the canned tuna.

It contains a hefty amount of mercury doesnt it?

the only blue mizuno shirt today i see is mr chua's. lol. where were you?

He's the big guy there wearing white sleeveless t-shirt doing rows near the hifi .

dude, the way you eat. Expensive wei!!!! If eat everyday like that, i think every month need around RM600~800 lor...

got fridge? Fully use the fridge. Store anything that is clean and good for you.

The Jin Loong nice meh? Shoulde try the Hakka rice shop just behind of Jin Loong, i used to eat there.

The Pin Kee is expensive and little, you should try the 663 shop their mix rice, at night also got. If monday and wednesday, i will eat at the pasar malam's chinese mix rice stall. That one lagi cheap.

If you want to eat rice and vege at 4~6pm, you can eat at the 663 there also. If i want to eat that time, i will go there lor.


I think it should be ok, atleast you eat rice and vege like normal meal as long as you got eat enough proper food lor. It is not necessarily have to be everyday eat super clean and lean. This is just my opinion, i used to eat like that plus in the beef everyday, and now i never eat that way also, and i dont find any different lor compare with last time, i just make sure i got enough carbo and eating clean, then i blast myself at the gym.


oh yeah baby... this is student's life.... we cannot cook at home and we got to go out and eat sh*tty food. That's their economy strategic around this area. LOL! Eat outside, get sick, get problem, use money to heal the problem, and use money to buy those useless product to heal the problem and keep going on and on. See until sien.

Hakka rice shop aka Wong Wan Yee too little meat dishes la. always fried leftover pork which consists mostly of flour. 663 i've no idea, i've eat the mixed rice there once but don't find it palatable. but the pasar malam is indeed very cheap, i ask them to go low with the rice and stuff my ricebox with meat.

eh, idk. show up. i think i'll be opening the gym on wednesday cause mr chua is taking leave.

Atleast the Wong Wan Yee got the steam chicken from the morning which is plain and lean and there got a lot of choice and more clean and less salty as i can say lor... I eat around this bukir beruang for almost 6 years wei....


this wednesday? i got the freaking ECP test. I wanted to show up today, as i also doing workout for today. But can you tell me where to do push up? I cannot find any place but outside and do the push up on the not-suitable-floor. That's why end up at OHM, atleast there big enough for me to flat down on the floor. Wanted to go tomorrow night, but got extra tutorial.. This sem all the classes goes against me.

This post has been edited by iDk: Aug 22 2006, 12:01 AM

go take the mat and put it somewhere. everyone will walk around it, or you can just push the sit up benches closer to each other to free up space for yourself. but why are you pushing up in the gym?

there's still next week though, come visit me on my duty days.

Wait.
Panadol, are you an indian guy?

It's safe to say, you can consume 2 1/2 cans a day, for 40 years without dying of mercury, if you weightlift. These aren't those black tuna, those are expensive.


One problem here.
I'm not big. Everything else is accurate.

Nono! It's only on saturday/sundays when my mom is fully at home, and preparing for me the meals. Any other days, I'll be stuck with eating outside oily food.

No~No~
excuses

Btw, I've met gsdfan today. Bahgger, tall man you.

2 comments about him. He's a very SS guy.

Shy/Strong.

Dude squats about 50lbs, and he has a rather sore pair of thighs from last friday's workout. Flexibility and stability is a problem, but you'll work it out my friend.
Never have your toes, stick up.

And you've got some solid arms. Tabik!

dunno... just kind of sick of the normal workout; push for 12 times and rest 1 min. I want to play something new, push 15 times, push-up 15 times and rest 60~90sec something like that. Because i feel my nerve like not really strong enough to control all the muscle that i had, i mean something like fully use them and ask them to work harder.

How to do squat at mmu gym? Use the smith machine or the other machine that near the weight scale that one?

the big indian where they usually got two of them that one? I forgot their name de lar....

I'm forced to use the smith machine. And how la wanna squat with that leg press. Tak samaaaaa..........but gsdfan uses the ez-curl bar to squat. I daren't.....terlepas the weights, sure i die.

btw, jom discuss here la......nie aku mia jurnal nieh, korang jgn ler membebel kat sini. Tepok kang.....
http://forum.lowyat.net/index.php?showtopic=328040&st=40

luckily you save your family some money, or else.... Back home i ate that way and my father straight away scold me until my ear bleeding.



oh yeah... excuses....

hi pizzaboy( I forgot to ask your name)

Your arm is seriously big. 17 inche i think. Anyway, thanks for the guidance.

On squats, i think I can go 60lb. I think I know when not to go lower after my ass mucle tensed. But after a set, I don't have enough strenght to lift it off my shoulder then have to swing it off(hurts me though).

yeah, I don't talk much in gym. Even when I goes gym with my friend, we just do our own workout not talking much. then chow. Though I want to talk about it but I afraid he'll think I'm arrogant.

This post has been edited by gsdfan: Aug 22 2006, 01:38 AM

Kirk.

They're not 17" la....that's big. It's only about 14-15" I think. Max.

If ur goin wednesday, I'll be there at 3.30PM also. I'll always be there 3.30PM, Monday/Wednesday. Friday's, I'll have to arrive at 6.30. Packed crap.

Good la, keep quiet. If you wanna lift, shut up. If you wanna talk, don't lift. Simple principles, to keep it below 1 hour.

http://www.bodybuilding.com/fun/weis1.htm <--Are You Strong Calculator.

I fark it up on deadlifts and squats. Mine goes to 145Lbs on squats, but the "Fair" level is 255Lbs!!

Deadlifts, mine go to 200LBS but this says "340lbs" for a "Fair" level of strength. And I'm only aiming for 300lbs by December. WTF......

Wednesday I have class on 4pm. Maybe doing it 30 minutes. Edit: might not, going for 6.30pm.

That calculator is dangerous man, it might meant for advanced bodybuilders.

Do you know any streching that could increase flexibility in squating. I can't squat well.

This post has been edited by gsdfan: Aug 22 2006, 10:16 PM

Nah....it's not a professional bodybuilder one.

I've been training my chest for quite sometime, so I get to hit the numbers. So definitely not professional only.

It's just that I've only started deadliting, recently. And I've only done like 5-6 times of deadlifting. Squats, for some reason my legs aren't strong, but I've done them less than 20 times anyway. Let's hope.

dude, those calculator... they bench press their body weight wei.... and the dumbell 40lb each hand? Those are seriously strong f*ckers with their weight. Just try to imagine my weight 60kg and i lift bench press 100 kg?! Deadlift 150kg? barbell curl 35kg? OMG!!!!! are they for real?!

but read carefully, these are for 1 rep only ah.... But it is still kind of difficult to do. If no spotter, better dont try it.

pizzaboy, i think you better be careful with those weight you workouted increase too fast. I know one guy at my gym here, quite big and built. I mean he is big, but he previously got injured before from squat, injured the spinar and his lower body, the both leg hard can use and easily got numb. That's what he said lar, got injured from the squat and for 1 year plus he cannot run, cannot squat (even in toilet to do big business also f*cking hard to do), cannot sit, cannot stand and only can walk small step, and have to lay down with his back straight.

Scary eh?.... just to let you know. And now he never go near the squat rack, no squat and deadlift for him even he is BIG. Dont know you see before or not, bald and got tatoo on the right arm, chinese.

This post has been edited by iDk: Aug 23 2006, 12:36 PM

whoa.....
shitty......
i can only bench slightly above my bodyweight.
the rest all kenot la, but considering i oni start deadlifting and squatting this year, i'll take my time to built it up.
push-ups help!! t3h rox0r

that's probably bad technique iDk.. don't let it deter u.. as long as u follow everything accordingly and exercise caution.. all should be good..

weight should be increased really slowly.. and the big 3 should not be fooled around with.. it must be taken seriously.. only use weight that u can honestly handle.. don't let ego get to your head and cause u injury as it's not worth it at all..

squat, dead and bench conservatively.. if u feel u can't handle it for god sakes lower it! i hate ppl who can't make the weight but go for it for the sake of face!

I got this reply frm carlsuen from anotehr thread so i post here.

I noe I noe....
Lack of proper food is really difficult la...my mom insists that rice is the best food in the world, and thinks that if I wanna gain weight, i shud eat a lot of rice. I think to her, weight=fat.
So no point quarreling.

Okay, recent pics.

Yes I noe I'm getting fatter....shush!
I hardly notice a size increase, and my weight is about the same. However, I sumhow manage to lift heavier. Is there a reason to this?

I HAVE NO BACK MUSCLES.

i haven't been trainign hard enough, or eating enough weih...

This post has been edited by pizzaboy: Aug 23 2006, 07:43 PM


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Nice abs, btw. I don't think you are too skinny, just need to make what you've gained so far look more "ripped", me thinks. And yes, you really need to focus a lot more on your back.

YOU'RE NOT FAT IF YOU ARE I'M SUPER OBESSED!!!!!!1111111111

I want those abs and that chest. Gonna rip it out from you. rawr.

cool, ur abs are evenly partitioned instead of being deformed and all over the place. the 2nd tricep picture is freaky.....

yea i noe

my cousin was like "WHOAAAHHAHAHAA DuDE! U sure you didn't jab crack a minute before?!"
bahgger him....

time to cut yet?
69-70KG's nw

you never focus on your back? Need to train the back wei... Izzit i see wrong or what, your chest seems like smaller than the old picture one?

Damn.... making me want to post mine too.... Wait... let me torture myself some more first... I want myself ripped all over.

I donno, I don't think the chest was smaller. Last time it was like more rounded I guess. Now looks broader. I recently started training backs la.....It's like, I donno howda pose the back.
It's extremely difficult for em to post the back. But in the mirror, I can see how to do it. On camera, susah sangat......tak ingat......

anyway just post la......what the heck rite....

Alright, begginign this friday, I shall be goin to the Madcow's 5x5 routine for strength and size.

This is my input weight.



This is for the Monday routine


Wednesday.


Friday.


Thanks to the fact that my gym only has olympic barbells which are long and heavy as shit, I've to totally redo my entire work routine and weight. Those bars weigh 45 pounds itself.
Oh well, that's okay. I feel these bars, happen to use more muscle than the standard bars you get in gyms.

No excuse anyway, I'll have to hit my previous numbers with these bars then.

HooO!! Hardo gay!!!!
http://youtube.com/watch?v=fSINDMAF-NY

you everytime workout also squat, is it ok to do that?

Yes. I'm doing that. Wednesday is my light squat day at only 225lbs. Monday is heavy squat day at 310lbs. Why not? Your body will get used to it.

The programme says it's okay, thus I shall believe the programme. It's built a lot of strong people, and among the users of this system is darklight too. Ah well he introed me to it, and called me a ***** for not continuing it
10KG in 10 weeks, here I come!

ooh......off topic
i got a new piercing
wheee!!!!!


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OMG!!!!!!!!! You did it!

Ok, so when will it be on your nose, tongue, nipple, belly button, and heaven knows what other parts of your body?

nose=check.

tongue=next year, maybe april for my birthday

nipple and belly=nah, i'm benchpressing and squatting. Ain't riskin them

LOL!

How about the eyebrow?

what about "down bellow"? i hear real men who do piercings really do have balls of steel