hi guys...
been talking here and there wont produce any results...
now i'll just post whatever things related to my aims...and u guys the pros help scrutinise stuffs k?
haha

DIET and WORKOUT for weekdays
routine,

9.00am
every morning will have 200ml of orange+mango smoothie...no sugar...and some whole meal/high fibre bread 2-3 slices...finish with either milk or milo-o

working at law firm for practical...
so breakfast is important

usually, at office no work
if go to court, then will stay until 1 o'clock
then have lunch...

12.00pm
usually will have 4 slices of whole meal/high fibre bread...campur a bit raisins/apricots...(if malas i just buy the gardenia ones)...at office i ada the buah2 a bit...i buy the dried ones at cold storage...
and also have a 250ml milo-o or cold milk 250ml

if im not at the office, i'll find something healthy to eat out like go o-briens,subway...wat not...
find high fibre roti with tuna and salad no dressing (if desired, i letak honey mustard only)...the tuna really penuh the bread...hahaha...and the salad i choose 4 types of them...yay...i dont eat timun,tomato,pickles and all...hated them since kecik
i'll also find some eggs to eat...for protein

3.00pm
by this time,usually at office...if got work, i jarang makan till 5pm
if no work, i fulfill my perut with high fibre crackers,milk 250ml/and 3-4 slices of high fibre bread...sometimes add with coffee-o oso...

5.00pm
go back home...will grab plain water usually 500ml and some more bread...

7.00pm
normal days, this is my dinner time...
i usually eat rice lil bit...like 2 tablespoons of it...
and i letak more to the main dishes
my mum loves to cook seafood and vegies...or those with white meat as well
so i usually have some chicken/fish in whatever recipe...but one fact i cudnt escape is that, mostly they are fried...this also include vegies like spinach,kangkung,beans etc...i also take eggs...
so whatever...
beverage usually i take milk...haha...i ketagih susu like Van in GunXSword...
sometime my mum have expensive home made coffee...of course gotta take it...coffee addict as well...loved caffeine..haha
sometimes, i also take some chocolate...despite i control everything i eat...chocolate i dont give up...
only that...ice cream sume give up long time...

8.30pm or 9.00pm
gym time/swim time

if i go to gym, i'll usually do what the gay dude told me...but now no more...gonna try max-ot and will post it this friday...

but if i swim, i usually keep it at 1km max and push myself really hard...
i aim for time best...
so far 1km for me is 20-30mins...but thats home swimming pool...
i gotta do 100laps to get 1km...easy for me
public pools (50m length)...30mins baru 12laps...thats 600m...i usually give up due to boredome and soreness at 900m (where i dont feel anything more during the super fast breast stroke or freestyle...oh and did i mentioned there'll be some of my uni swimmer who swims really fast and full fledge...which of course i kalahkan...haha)
if swim at home boring...

after gym, main game...go lowyatting a bit

okay for supper, i usually will take milk lagi...
oh and i add some fruits as well...
my house penuh with fruits...my dad tanam and he bought others...
so i eat stuffs like a few slices of watermelon/rock melon...or mangoes...mandarin or sunkist oranges...whatever la...but not till kenyang...
before sleep, i usually do crunches...just to release some stress
and do free squats

Thats all for weekdays...

for weekend, will post later...

p/s: my friend always got mad when we go out, i dont eat rice...only eggs...
oh well...i dont trust them cooking outside...hahahaha...i eat at mamak only for eggs and minum...social life and health still need balance i say...
only at high end joints i end up with cakes and ice cream...orang blanje maaa....hahaha
but will back up with serious swimming...1.5km

yay

any comments on the whole thing?

This post has been edited by gtoforce: May 16 2007, 11:51 PM

u eat lots of high fiber stuff. wont that make your shit damn hard? anyway even if u r eating less rice but make sure u have enough carbs intake.

any suggestions on that...?
but i still have problems with plain water...hated that stuffs
i prefer coffee...hahaha
i drink 4-5 glasses of plain water je

---

Added on May 16, 2007, 11:54 pmwhat does it mean make my shit damn hard?
my T**k is it?
ahahaha
ok je

---

Added on May 16, 2007, 11:56 pmoh yeah
current weight is at 73kg
height is at 1.81metres
body fat - 12%
BMI - i think around 22.8
musclemass - i forgot but normal according to true fitness machine

---

Added on May 17, 2007, 12:10 amdo u think hydroxicut will help?

This post has been edited by gtoforce: May 17 2007, 12:10 AM

ur bodyfat is already 12%. why u still need hydroxcut? u wana cut BF to 5%? fiber makes your shit hard.

make your list specific. its confusing and messy dont have to state the time

put it like this :
breakfast
lunch
pre-workout meal
post-workout meal
dinner
pre-bed meal

eat more rice, 2 table spoon is way to little, at least 4-6. not that much man. take more meat and more vege. drink more water, 4-5 glass only will put urself in sickness. drink at least 4 liters of water everyday. and more during workout days. if u can get hydroxcut, get whey protein is better. unless u r so want to cut

If your goal is to gain weight, there is no reason why you should take hydroxycut

wow, you're a lawyer?
ok, i know who to look for the next time i get into trouble

btw,
freaking hell, you're 12% BF...
that's abit skinny. And Men's Health models aren't that big.
Now you can continue eating like this and gain muscle slowly,
or you can take in more carbs and gain mass fast...
when you have enough muscle mass, only then u use fat-burners if u still intend to.
Bring down BF% and voila !!!

look like Menshealth models?
like this one?



i think it is not hard to achieve.

aiyo
the malaysian one hey dun have good guys la cuz tough/cut guys stayed in the gym or the sports center
not modelling co.s
hahaha

body fay is 12% but later i take my picture and show u
its like the machine is cheating
my love handles is way too ugly to say my body fat is 12%
seriously...well my dad said it cud be extra skin...but i wont believe in that
ahaha

---

Added on May 17, 2007, 11:03 am4-5 glass means 3 litres for me
haha...
meat and vege? red meat can la...vegies, i only eat the basic green...haha
but yeah...i eat vegie everyday...
but thanx...that helps..
will try and kemas kini my journal later on...
cutting is the way for me...cuz even though my body fat kurang, but outside its hideous...i'll take some pics with my auntie's camera tonite k
and meeting egoeagle tonite...maybe i can ask him to comment....he's a bodybuilder too right?
haha

---

Added on May 17, 2007, 11:05 amnot a lawyer
law student...but can give great opinions on laws but i really suck at procedures in court...ahahaha
ask la ape2...

hydroxicut not using yet...i'll decide once i get the product...
cheers

This post has been edited by gtoforce: May 17 2007, 11:05 AM

LOL!!!

thats just an icon
haha
not really a role model for me

sometimes machine cant be trusted. take a machine and darklight willl scan your picture with super sonic waves+ultra violate lightings and check your BF% in an instant. law student? same here. where u studying. I'm going sit for my last A levels exam this june >.> then i'm off the law degree >.>

Oi jones, fibre will make you shit better lah.

Imagine it like... jelly. But ya gotta take a lot of water with fibre. Else it's gonna get clogged down there

yeah fiber with water is good. fiber alone gonna screw your ass hole up and down nicely

u mean like anal?
haha
will try to chow down more water

hahah i laughed when reshmonu appeared on mens health...playing the table to good health it seems

I'm aiming to get on mens health by my 20th birthday in november!

and i wish u gud luck dude
u do have the cut for it

---

Added on May 18, 2007, 12:05 amtoday's makan

Breakfast - 910am

250ml of orange+mango juice home made no sugar
1 cheese stick bread (on the rush...just grab anything i saw)
haha...and 250ml of milo-o

300ml x2 of plain water in between

Lunch - 120pm

2xChapati with fish and curry and papadom a bit...haha..temankan my despatch boy who seems to be an indian and die nak try mamak restoran...
and the stupid shop x sell eggs...
1 cawan besi of cold plain water...
then go to court and yada yada yada

300ml plain water in between

After lunch - 4.00pm

1 mug of plain water
250ml of milk
1 chocolate bar
250ml of fruit juice

dinner - 7.00pm

meat curry (i take meat only...medium size of servings)...no curry consumed
with 2 senduk nasik
250ml x2 of milk
nothing much to eat at home tonite

then, i planned to go to gym to try the barbells to just have a look on deadlifts and stuffs...but decided to just go ahead tumoro...
i did cardio for 1 1/2 hour

Jog - 17mins
burns - 400 calories
speed - min 9 max 14
distance - 4km i think...

then i used this machine...its like a cycling machine but the pedals are stepped on and u do this standing and cycle the thing...haha...its unlike the step up machine...
anyways...did this

power level - min 9 max 13
calories burnt - 300
time - 15mins

then i just tried doing all the isomets like decline crunches...side bends...
oh and dips cuz i really am weak at that...dips i did 3x5 (full form but the last one tu really sad cuz gotta push myself really hard and let go...haha...tot of pushing and stay up for a bit)

okay
thats all
the problem with me and my makanan is that,unlike other people i dont feel hungry..i only get thirsty...thats why my makan time also most of the times lari...i cant feel hungry...ahaha
but my badan still ugly...darn
managed to

---

Added on May 18, 2007, 12:05 ambtw my warn level is 10% cuz i spam stupidly in education essentials...darn...main2 je

This post has been edited by gtoforce: May 18 2007, 12:05 AM

You are trying to gain weight or lose weight?

fat loss first
simultaneously gain lean mass...
weight is already at normal range for me since my bmi is 22
oh...that true fitness machine?
i dont trust it either
im thinking my body fat is 16%

u r doing it wrong. gain mass then only fat loss. without proper amount of mass u'll have a fukking hard time to burn fats

oh ok
point taken

---

Added on May 18, 2007, 11:30 pmtoday...

breakfast - 9.30

250ml orang juice with mango
2 slices of white bread with cheese
teh susu no sugar/milk - pakai susu tepung (my mum's idea)
250ml susu

11.00am
boss brought in chapati
so gotta eat la...jaga hati...
ate 2 with kopi o no sugar

took hydroxicut at 1.00pm

lunch - 2.00pm after smayang jumaat

tuna puff...danish pastry...2 slices of bread with blueberry jam
500ml plain water x2
kopi o

dinner - around 6.30

took hydroxicut at 5.30

milk 250ml
rice - 3 servings (3 senduk)...dunno what to call la
sardines with sambal - 5 sardines...
mixed vegies
plain water 250ml


-Workout- - 8.15

pre-workout - had 250ml of milk x2

Cardio
Crosstraining - 10mins
Did workout for chest and biceps

Bench Press (Barbells) - 80lbs - 3x 4-6
Incline Bench Press (Barbells) - 60lbs - 3x4-6
Decline Bench Press (Dumbbells) - 50lbs - 3x4-6

Biceps Curl (EZ Bar) - 60lbs - 3 x 4-6
Biceps Curl (Dumbbell) - 40lbs - 3 x 4-6

mostly after that, i tak larat...ahaha
still a wimp but i tot thats really a great walk for me cuz last time i cant even bench that much

had 250ml x 3 plain water during the 1 1/2 hours workout
but still thirsty but dowan til kenyang

post Workout - 1000pm

directly after workout

200ml of milk

1 1/2 hour after workout

Protein - 4 sardines...
one choc bar
plain water 250ml x2
...and one yakult (haha)
and few slices of buah lai (dunno whats this in english)

This post has been edited by gtoforce: May 18 2007, 11:31 PM

this is a big insult to body with a good definition

that is not an insult
he said 'i think it is not hard to achieve.'
and i think T+1 physique much better than Reshmonu himself

Chow.

T+1 got nice arms mate. dont play play

reshmonu pun best ke?
sheesh
by the way, yesterday went to AF finals live at Stadium Putra...ahaha
friend gave me free tickets for the seat kat bawah...luckily no need for me to bring banners...yuck
oh well
the whole day was busy...met with ego...sold my game...
didnt workout...
:-(

but today worked out in the morning...yay

how'd u workout in the morning?
i find myself weaker in the morning. Unless I load like about 1500 cals into my breakfast, then it's okay.

But stomaching 1500 cals for breakfast. Even I had a tough time settlin that down my tummy.

oh...morning not like at 6am
i woke up around 9-930 ...i 4got
ahah

i ate breakfast...small one la...
i think 3slice sandwich with PB
then take whey (i normally take 3-4 scoops with 400 milk (i didnt know the clutch whey was so delicious...ahaha)
workout around 1130

oh did i tell u i have this problem of feeling hungry?
and today i did normal stuffs je...

some lat pull downs - 90-110lbs

dual axis row (like seated row for upper back) - 70-100lbs

seated triceps extension - 20lbs standard for 3 sets

and i dunno whats the other exercise called but the instructor showed me la...
its like u sit on the bench...holding barbell straight up in line with ur nipple...
then u press down...just above ur navel...with the triceps squeezed close to the ribcage...its for the triceps
he said its an alternative for the seated triceps push downs...ahaha

that one i did 45lbs standard for 3 sets

and i just found out, the barbells i've been using is a 20kg bar...gemok gile bar tu...haha...
i really tot 20kg was heavy...oh well...

---

Added on May 20, 2007, 10:59 pmwell
for dinner i had nasik goreng pattaya home made..of course...oily la
i was kinda mad at myself
ahaha
and ate keropok goreng a bit

so around 945 i took whey 2 scoops with 500ml of milk
around 1045 i just jumped out of my computer seat and did some warm up
i just ramble myself through this circuit of 4

12,10,8 of pushups...(slow pushups with 3 sec pause)...serious penat
50 starjumps
12,10,8 weighted crunch of 20lbs dumbbell plates
12,10,8 of dumbbell squats with 30lbs dummbell

so, after i penat gile..
then wait for 10mins...im bored...
so i jumped into my pool
and i swim...i've never felt this tired before...and i liked it
i stopped at 500m not cuz of boredom, but i dont think anymore is good...dah nak muntah...ahahaa

got out and take pisang

This post has been edited by gtoforce: May 20 2007, 11:00 PM

dude make your journal tidy man. its soooooooooooo hard to read lurk other journal and copy their update style. must easier to read. catagorize everything, from food to workout from meal to meal from exercise to exercise from reps to reps and sets to sets.

er... 3-4 scoops of whey is waaaaaaaaaaaaaaaaaaay too much for a breakfast

wow he is rich. thats like 3-4 scoops average every day. wow

haha
yeah
its kinda messy...later i copykucing others' jurnal...
3-4 whey is too much eh? thats pre workout sebenarnye
haha

u gonna pee proteins. thats to much i think. u dont need whey as pre. take it as post better. take 2 scoops as post and take oats as pre is enough

oh
but ego said differently

something is fishy
76g-96g protein in one shot is too much.

I respect ego for the cheaper whey and supplements (which i haven't bought, heh) but 4-5 scoops throughout the DAY is fine, but not in a shot. I think u either got him mistaken, or u pekak.

haha
no i silap la
i took 2-3 scoops after workout...i checked my record...
thanx

---

Added on May 22, 2007, 11:56 ampre workout, i only take bread/cereals/susu/ or buah...
checked my book and the one i typed in at fitday...

---

Added on May 26, 2007, 9:49 pmi havent been to the gym lately
gonna go tumoro
been taking protein two scoops per day...
and on workout days of which i missed, i replaced them with 1-1.5km of swimming...
sumtimes i try one of the menshealth's ultimate guide to fitness book plan...ahaha
cuz all use dumbbell...
and many isomets movements....which is easy for me
i never knew star jumps...in circuits are really exhaustive...seriously...



all of the above are core exercises i know...really want to strengthen that part cuz my dad always said, if that thing is strong, u can carry more and balance is increased significantly...

after the circuits, i'll go swimming usually...
and like i already stated above, i cant go on as usual cuz im so tired after the circuits...

This post has been edited by gtoforce: May 26 2007, 09:49 PM

Dude your posts are really messy. You got to find a way to sort them out.
I remember we were talking about max-ot in of the threads.

How's it goin?

Just wana share my progress with you.

I finally understand that why the author meant Max-Ot is program meant for a fair share of strength and size. I have benefit a lot from this Max-OT program.

I've grown in size, my chest and arms are blown. Because this program daily, body-split mixture of compound. Diet plan is really important, I cut rice for the first two-mth, when the weather got colder, I went back on rice, and guess what i performed better!

Btw, just to share with you, I benefit maximum from this program only after two months later, when i started doing perfect form! It's really hard to do perfect form consistently. Weights musn't be too heavy, and i'd never get the first set right.

I modified the program a little bit, since lack of equipment. I'd do 3x 8 -10 for compound, and 2x 10 for isolation.

Like you, i am also aiming Menshealth and 300 body type. I realized lately, getting to that body type isn't difficult, well of course it is but maintaining that physique is the hardest part!

I've been eating oats very often, I don't eat junk, drink lots of milk and water. I cardio intense on sats and suns, and whenever in the morning during weekdays, while working out in the night time.

To be honest, i haven't lost any body fats. And i don't know why. But i am definitely gaining some mass muscles for chest and arms.

pstttttttt.....Ouchies I almost got burnneeeeed.

I never told him to take 3 scoops of whey for breakfast?!?!?!.Heck i don't even do that myself.I'll sh!t powder in the afternoon man!

Create a nitrogen balance with 1 gram of protein for every pound of your body weight.Whey is not the only source of protein cuz you eat chicken and fish throughout the day rite?.Unless you're vegan.LOL

Cheers dude

thats what i said i was wrong there
never took that amount before anyways

okay
im not doing anymore workout journal just yet
just using this to ask more of personal opinions

max-ot havent benefit me just yet
and im not blaming the program either
i think i need to concentrate more on fat loss?
i mean, when i went to aussie and visited one of the university gyms, there were many many newbies there...but none of them had my kind of love handles or ugly back
i asked the guy who owned the gym...
he said, when he looked at my body, if i were to do the split workouts (the max-ot), the first thing i need is to really go on fat loss...
and since he understood my goals, that is not to bulk to maintain a lean gain, i need to have an overall fat loss...that means, just side bends, side crunches wont destroy the love handles
love handles are women's problems and i gotta take it like a girl...that is to not only concentrate on workouts alone...
he patted on my back when i showed him what i could do cuz it showed im no newbie
anyways, he said my form already okay, but when he heard bout my diet, he knew its a letdown

he said to have lean gains and not to bulk means low fat diet and high protein diet (with less red meat)
even veggies need to be boiled
and dairy stuffs tak boleh banyak sangat

one of the suggestions is that, since my split workouts are from thurs to sunday
he suggested that i used my monday-wednesday for a full cardio wrokout with a minimum 40 minutes cardio circuit that guarantees at least 2500 calorie burning workout with intervals
that way i can maintain a calorie deficit..where i can get lean gains without the need to bulk and then cut
plus he told me, to get his ripped body, he never even bulked...
he just maintained a lean gain...

what do u think

This post has been edited by gtoforce: Jun 10 2007, 06:40 AM

can explain more about "cardio circuit that guarantees at least 2500 calorie burning workout with intervals"?
i m really interested in this "2500 calorie buring workout"

lean gains = clean bulk.

gotta watch your diet real strict if u wana do so. growth wont be maximized tho. but its cool. can try that too. but 2.5k calorie burning workout is godlike lol

last time when i wanna lost weight (during my gemok time) i ran 1 1/2 hours and swim 1hour every day (both in one day)to lose 2.5k of calories...
haha...tapi tanak diet...and malas to go gym
dats why my muscle definition nada...

---

Added on June 27, 2007, 12:05 amDudes...
im kinda bored with my workout la
i just wanna add more to my shoulder, triceps, biceps and chest workouts

currently these are my splits
may i remind u the number of workouts are small cuz i can only go to gym for about 1- 1 1/2 hour (gym closes at 1030...i come there around 9 plus...work issues...haha)


SHOULDER:

Shoulder Press
Seated Lateral Raise
Seated Back Raise
Front Lateral Raise



TRICEPS:

Triceps Extension on the Bench (Barbells)
Seated Triceps Extension (dumbbells)
Skull Crushers
Push ups




BICEPS:

Biceps Curl (Barbells)
Biceps Curl (Dumbbells)
Push ups




CHEST:

Bench Press (Barbells)
Incline Bench Press (Barbells)
Bench Press (Dumbbells)
Incline Bench Press (Dumbbells)
Pushups
Bent over Chest Flies (Dumbbells...duh... )

im bored especially for my triceps and biceps...
any ideas?
i know they suck...but im fairly a n0ob and will always be one...
need help to make it more interesting cuz after july, i'll be back at my uni, then more time to gym





This post has been edited by gtoforce: Jun 27 2007, 12:05 AM

so many exercise for one bodypart in one day? no legs exercise? lower back? upper back? incomplete la.

leave the arms to 1-2 exercises.
legs to 2-3, chest 2-3, back 2-3.

got dip station in your gym? do dips and skull crushers for tricep, bicep curl one enough le. do 3x12 or 4x12 la.

do more big exercises. u dont do squats and deadlifts?

i have legs
but already got a lot for legs
hahaha
and squats one of them too...im doing half my body weight already and swimming is helping my progress
im not into deadlifts and shrugs yet
i nak tunggu my balance dah betol
but im doing deadlifts on free bars first la...
and sumtimes on dumbbells...yay

lol rows? bent over rows? doing them? do more compound lifts rather than those. depends on your goal anyway. whats your goal? get big? or add in some muscle mass and stay lean?

mass first...and stay lean with reducing body fat...
wanna get ripped but thats future plans when have more time
now im focusing at strength building,balance and form repairs
haha...

---

Added on June 27, 2007, 1:39 ambent over rows?
wah dah lama didnt do those
it works for the upper back kan?

This post has been edited by gtoforce: Jun 27 2007, 01:39 AM

overall back. very good exercise tho. works my back more than pendlays didnt work that much b4 becuz was doing it wrong, after terry fixed it for me its good lol

wei... how come u don't list down the weights u doing ?
macam maner track progress?

This post has been edited by King83: Jun 27 2007, 08:15 AM

haha
will try and revive it then

the weights?
i already have on in the form of pen and paper
nak tulis sini penat la
baik i go borak in the hnf thread
haha

believe me, people can comment more if you put down the weights.
Kinda vague by just providing the exercise name.

btw, tak baik borak.... nanti u kena flame/ignore/threatened macam gua.

haha
well i tend to try and keep my spacing kat situ
i'll put up the weights when i figure out the proper way to put it
i slalu sepah je in this journal

guys
i need some advice cuz im bored and i dont see change
i dunno what to do
haha
but i never wanna quit gym
all the pt's there suck
when i ask for advice to modify a workout for a certain musclegroup and add some, they'll say they all are the same
just do what ur doing
what the f**k

anyways, here are they
as noted, they are split workouts
im an FFB and gotta work really hard especially on my cardio
cardio is done after workout and im usually am surprised by my stamina
been doing 30mins of HIIT (min speed 9km/h and max is 14km/h) and mountain trekking on the treadmill (increment max 15%)

Thursday - CHEST AND BICEPS



FRIDAY - LEGS and SHOULDER




Saturday - No workout day cuz my keluar day with girls or my friends
usually today i swim at home or just do the home circuit workouts which include push-ups, scissors (v-up), jumping jacks, steam engine, free lunges, and free squats. all done usually in 4 or 5 circuits...cant do 6


Sunday - Back and Triceps




after done in one day, as posted above, i will do my cardio
usually all will take in 1 1/2 hours (20mins warm up on eliptical or treadmill + pushups, situps and jumping jacks)

what do u guys think of the workout
all those are just in formalities
i at all times mix around the muscle groups like
one day i do biceps and back, later i do legs only in one day
im bored with them
i wanna do deadlifts but nobody there to teach...i dont usually mix with the pros...i once ask them they said "i dont give lessons bro" in a very disturbing manner
darn aint it

oh on dip machines...its really hard to improve
so i start with dips before going into the barbells

AND BY THE WAY
MAYBE ITS WITH MY NUTRITIONAL INTAKE...
CAN U GUYS ACTUALLY AJAR SKET HOW TO MAKAN PROPERLY
I JARANG RASA LAPAR AND MY PROTEIN USUALLY DEPENDS ON MY WHEY/WEIGHT GAINER
HOW EH?
I CANT EVEN HAVE A PROPER FOOD LOG


This post has been edited by gtoforce: Aug 25 2007, 03:45 AM

where do you workout?

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Added on August 25, 2007, 6:09 amAnyhoo, I think, you lack food knowledge, consistency & mental powah. You dont know what you're doing and you dont know why you're doing it. You already have a good strength base, most probably your diet sucks. These all will lead to depression and not seeing results.



This post has been edited by Syd G: Aug 25 2007, 06:09 AM

U know , I feel that u shouldn't do split but do full body workout with more compound lifts . Split is for more advanced trainee IMHO. Well , I'm noob too , so don't fully trust my comment.

split workout is fine. muscle group of split is good. legs 1 day, chest shoulder 1 day, back arms 1 day.

u just have to implement compound exercises in your days only.

i workout at gold's
i think i still lack food knowledge but not on what to eat
but as to when
haha
can teach?

and what do u mean by i dont know what im doing?

haha
i do splits cuz i dunno whats the best for full body workout
im kinda comfortable with this
but i still wanna add more workouts to each muscle group at least add one more per muscle except for legs

i still wonder
what is compound eh?

thanx for your comments
at least no more comment on my post bersepah

well after so long
never updated
so malas
well here's what i did for today following max-ot and Christian Thibaudeau from t-nation (from jones)

Muscle Group - PECTORALS AND FOREARMS

1) PECTORALS

INCLINE BENCH PRESS:




FLAT BENCH PRESS (BARBELL) :




DIPS:




NOTES:




2) FOREARMS

DUMBBELL WRIST CURL:

3 x 8-10 (20lbs dumbbell)

REVERSE WRIST CURL:

3 x 8-10 (15lbs dumbbell)


NOTES:



This post has been edited by gtoforce: Dec 9 2007, 12:13 AM

weight is wrong. dont do all the same weight throughout 4 sets. pymarid it out. light to heavy

right
thanx
will sort it out
i knew i was wrong there
at least now i know my max

---

Added on December 9, 2007, 8:05 pmtengahari got kenduri since my parents are going for the pilgrimage
so terpaksa makan bad stuffs spread over 2 hours including

i) cream caramel (one tablespoon)
ii) 2 x strawberries soaked in chocs
iii) 3 x drumstick chicken grilled with barbeque sauce
iv) 4 x frankfurters grilled
v) sirap 1 glass
vi) 1 tablespoon of apple crumble

cheh

anyways, that and milos sarcev's vids motivated me to go to gym although quite late
had only 70 mins to workout including cardio warmup so i intended today for my shoulders only

Muscle Group - SHOULDERS
FOCUS - 1-2 exercises for each sides of deltoids

1) BACK DELTS

STANDING BENT OVER DUMBBELL BACK RAISES:


2) SIDE DELTS


MODIFIED SEATED SIDE LATERAL RAISES:


NOTES:




STANDING SIDE LATERAL RAISES


3) FRONT DELTS


DUMBBELL UPRIGHT ROW



BARBELL OVERHEAD PRESS



BARBELL FRONT LATERAL RAISES


NOTES:

i) front delts killed me. especially the upright row. was front delts urged me to give up. but i cant cuz only got 25mins left before gym closing. so gotta do supersets. plus i was doing super slow movements beginning and end of each ROM with 2 sec static concentration.

ii) for front lateral raises, i dunno whats that barbell called but got these two fixed small plates at each sides with for instance 20lbs sticker on it. so i guess the overall weight is 20lbs.

iii) after all that, nak drive my car home also susah. ahaha

This post has been edited by gtoforce: Dec 9 2007, 08:06 PM

do hv any recent pic of yours? wanna see the results of ur BBing..hehe~

Your parents went for hajj too? Mine left on the 6th. Missing them like crazy dy

anak emak


Chow

Naw I'm daddy's girl