u just knew?
hahaha
btw
ur sis's cute.........real cute.....hahaha

hahha, i guess i could clown around now.

MINE!!!!
*Flashes nunchaku and gleaming shins*

yea dude, yours....i saw it from your friendster, it's pretty obvious who recently testimonial'ed darkie.

it is included i think
he wants to squat or deadlift about 200lbs this month, so i assume 165+45 would already equate to past 200lbs.

So it's almost definitely inclluding the bar.

easiest way, take a picture of the oly bar.
u say liddis, it's really hard to know which bar ur talkin about
there're a few bars

10lbs bar (short)
25lbs bar
35lbs bar
45lbs oly bar.

no disrespect to ronnie, but he's pullin 800lbs like it's a tonne. hahaha
bising siot. see powerlifters
800lbs macam kacang goreng. maut sial those guys

My dad says doing all those jumping with your toes can help it look better. And I must say, he's gotta be right somewhere. Also badminton and football players have a tendency to have pretty impressive looking calves. Drummers too. But only on the right calve, unless he's a double bass player.

This post has been edited by pizzaboy: Apr 26 2007, 08:54 AM

congrats on the benching PR
you're moving real quick aite.

one tip, on certain days when u feel stronger, dun be afraid to throw in an extra 5LBS on the total weight, even after you've PR'ed
there was once, I pr'ed four times for my squats. All thanks to those lil plates.

my friend's milked his rippetoe's. Curerntly he stands at 5"9, 67Kg. From 60KG.

Bench: 140LBS
Dead: 225LBS
Squat: 195LBS

2 months training. After next week, I'm helpin him with madcow.

U can compare his and yours. Then dcide when u wanna switch.

yea it is hard
dun worri
u'll reap the rewards.

YEAAAAAAAA!!!!!!
POWERLIFTER'S FOOD!
scccccccccrew dieting!!
hahahahaha

i'm the fcukin devil's advocate.

as a matter of fact he always does bold them up
you probably need to pay a lil more attention

ya know, i think one of the reasons madcow worked for me, was because i fcuked the program up completely.

yeah, sure i did the 5x5 parts and 1x8 and then 1x3 set....but i always had a 1RPM every week.

I'd find my 1RPM for squats on monday week 1
then 1RPM for deads on wednesday week 2
1RPM for bench on week 3

it kinda got boring that's why i changed it up. and i always always did a set of 12-15 (durin the bodybuilding craze days)

Mondays, I'd do back squats for 20 reps (after i finish all the sets, oh yes they burnt!)

Weds I'd do deads to about 8-10 reps

And on fridays, I'd do dips till failure. Then assisted dips, then negative dips. I believe dips and CGBP's are the key to strong triceps. And I think it's apparent my triceps are a strong point of my arms. I hate having bulging biceps cuz it hindered flexibility.

I'd always say "Ya know what, screw skullcrushers, screw extensions, bull! I feel the burn with dips, I'll do dips. Screw what they say, it's my body. I make the rules"

And madcow worked. Maybe those were n00b gains but I was at my 6th -7th month of training when i started madcow. Prolly wasn't so noob no more.

Duno...friend and i both messed it up real mad, but we stuck to the 3 core lifts.

good stuff. =D

OMG U ACTUALLY DO IT?

well,for sit ups, i substituted it with far more interesting exercises, for example:

- Hanging leg lifts
- Horizontal leg lifts
- Heavy weighted leg lifts
- The Flag (Bruce Lee style, 3 reps max!)
- Upside down chin ups

I reasoned, that because abs are fast twitch muscles, burn them with heavy reps with low reps. Kill em off quick. It worked for me, I feel.

For the back, I switched to;

- Good mornings
- SLDL
- Glute Ham Raises
- Power clean

Hyperextensions are still very important I feel, that's why I do them, but I alternate between the others.

heavy weights with low reps

i do hypers with 135lbs for about 4-6 reps. Usually 5, depends on the mood i suppose.

WHT?
nobody straps 135lbs like that.
We use oly bars with 45lbs plates la...

good mornings at 185lbs
hypers at 135

We have a rack like this.
I'll usually power clean the weights to my shoulder, then press it to the back, walk to the bench, and just do hyperextensions.

When you have a goal in mind, you don't care how hard it's gonna take. YOu just do what it takes, to achieve it.
At least that's always been the case for me.
Want something, work hard. Get it easy, ain't no satisfaction.

You know how I do a PR? I remind myself, "Titania" of bb.com deadlifts 407lbs at 148LBS. A woman. I remind myself, 18 year olds can deadlift 607LBS, world record suited nevertheless. And I remind myself, lifting weights off the floor, is a tonne easier than studying for business mathematics, and if I can ace that subject, I can pull a PR.

This post has been edited by pizzaboy: Jul 26 2007, 11:13 AM

hehehehe.....
just give me a couple weeks, i'll contact a couple of you guys when i come up.

But erh, no way in heaven and hell am I gonna pay RM20, RM30 to enter wonghong or who god knows gym .....

i just need a barbell, a rack, 45LBS plates. Nothing else. I don't see any reason I need to pay 20 bucks to use just that eh?