Nola...I saw this pose in bb.com that can strengthen ur ass leh..can make it firmer..

a guy who likes firm ass..............................

and dark nipples

Coz ...I dont hv ma...haha

Well , I have done my mark rippetoe for 1 whole month .

Btw, Jones is faster than me 1 month.

Workout B
Week 4 day 12 27 April (FRIDAY)

Squats ATG

Warm Up
2x5xbar
1x5x115

Real Sets
2x5x175
1x5x165

Standing Military Press

Warm Up
2x5x45


Real Sets
3X5X65

Pendlay Rows

Warm Up
1x5x50


Real Sets
3x5x95

Accessory

Chin Up
2x8 (17)

Standing Calf Raise
2x8

Skull Crusher
2x8x25


Well,
Progress info:

1st day - 31march 2007

Squats - 115lbs (52kg)
Standing MP - 45lbs (bar weight) (20kg)
Bench - 85lbs (39kg)
Deadlift-115lbs (52kg)

Now, after 1 month ...

Squats - 175 , 165lbs (80kg)
Mp - 65 lbs (30kg)
Bench - 95 lbs (43kg)
Deadlift - 185 lbs (84kg)


NOTE:
Well , Squats and DL improved lots .
But Bench and MP kinda stuck at it . Going to break next few session . B4 tat juz staying at the current weight cos wanna build strong foundation 1st b4 moving to PR.
Pendlays dint state on it cos last time about the form things...so dint reli progress cos scare hurt my back.

LOLx!!! This is only my FIRST month .
still got long way to go




This post has been edited by Canopies: Apr 27 2007, 07:48 PM

lol.. dude.. don't sweat it.. don't be afraid to break in to PR teritorry.. u'll like it once u find the confidence..

wow..long time dint c u post edi , how u doing?

powerlifting belt still for sale?

---

Added on April 30, 2007, 7:59 pmWeek 5 SESSION 13 26/4/2007 (MONDAY)
(LBS)

Squats

Warm up
2x5xbar
1x5x115

Real sets
3x5x165

Bench Press

Warm up
2x5x35
1x5x45

Real sets
3x5x100

Deadlift

Warm up
2x5x115

Real sets
1x5x195 PR

Mis

Dips
2x8 (13)


This post has been edited by Canopies: Apr 30 2007, 07:59 PM

Workout B
Week 5 day 14 2 MAY (WED)

Squats ATG

Warm Up
2x5xbar
1x5x95
1x5x115

Real Sets
3x5x175


Standing Military Press

Warm Up
2x5x45


Real Sets
3X5X75

Pendlay Rows

Warm Up
1x5x50


Real Sets
3x5x90 ( Reduce for a better form )

Accessory

Chin Up
2x8 (16)


Note:
Stop for few session , headache when lifting heavy weights .

I think I'm facing CNF ( central nervous fatigue ) , whereby when I doing the last rep of dips that time , my spinal nerve suddenly shock to my brain ...then i feel headache since then..

rest for few days only continue

What do you mean by shock your brain?

This post has been edited by musclemass: May 2 2007, 05:08 PM

SHock yer brain? care to further elaborte?

I dun think its CNF. I'm guessing you didn't breathe properly while working out causing excessive blood pressure to your head which led to the headache you had.
if thats the case, try to fix yer breathing.

i'm surprised you come to so quickly to a conclusion that y0u have CNF.

no breath = mati. breath like a mount climber

I did breathe . Squats when going down many ppl suggest to hold the breathe ...but when I hold and go down , headache will come ...I guess its the matter of breathing or not . Thx neek.

Its okay now , wanna hv some rest before moving next session .

Woah , just had a good rest though ...but head still ...sigh ..gonna take panadol

it is a matter of not breathing, who told u to hold your breath while going down? thats for deadlift man wtf. not for squats, squats while going down breath in! pushing up breath out! omg

bodybuilding.com

i actually pause when i reach the top take a deep breath then hold it as i go down the breathe out as i move up

experiment a bit and use what is best for u

give me the link. dont just bodybuilding.

Some ppl would suggest holding breath is to keep the pressure in the gut so it'll keep yer spinal column straight. but this will cause alot of blood to rush to yer head. You;ll be as red as this--->

breathing while going down will relieve you of that blood pressure thing, but then you gotta worry abit more bout your spine.

I would suggest holding breath for heavy sets of low reps. and for high reps, and not so heavy weights, breath while going down. Thats what i do personally.

but hey, don't take my 2 cents words for it. try it yourself and research more to find out what you think is right.

some tips are more applicable for competitive powerlifters only. i also read b4 that holding breath can give extra drive, with the risk of blood pressure shooting up.

---

Added on May 2, 2007, 10:35 pmthis is true. holding the breath until passing the sticky point can prevent spinal injury.

This post has been edited by T+1: May 2 2007, 10:35 PM

u wanna risk a bloody nose, hold your breath, if not, breathe right.

i made a huge mess in the gym once when my nose bled.....fcking stupid of me.

Ahh shit ...learn from mistake

stop for 1 session ....go lowyat check new pc prize .

yeahz

1 gb ram ddr2 667 just rm170...holy cheapzz