noted jones..thanks done that already ask syds num

thanks cheers

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Added on August 22, 2007, 11:11 amunderstand of course i appriciate wut u told me but..the way u talk like simply i didint show up...

This post has been edited by ehafidz: Aug 22 2007, 11:11 AM

no lar syd it does make me feel bad lor...baru msk only sudah kna label kaki ffk

no war again sorry for not turning up syd

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Added on August 22, 2007, 12:39 pmone more thing maybe king has had a bad week or something ... no harm done he's still gave me some pretty good info's thanks king

This post has been edited by ehafidz: Aug 22 2007, 12:39 PM

will take note on that thanks before lift up i usally warm up doing cardio for about 5 - 10 minutes

for the deadlift iam using the barbell that already has the weights...and for squats iam using the machine btw wuts the machine called eh

Off to gym guys will update later on cheers

Food intake:
+10am+ morning: Milo, Cheese Sandwich and 1 hard boiled egg
+1pm + lunch: Rice,Chicken,Egg and Milo
+ 3pm + Pre w/o meal : Bread Cheese + Nescafe Can
After w/o meal : 3 1/2 Boiled Egg + Rice + Beef + Egg + Milo + Milk
dinner: Same As Above
night: Maybe Just Cheese Sandwich + Milk

Workout

Workout B

3x5 Squat * 20lbs for all the sets* Smith Machine
3x4 Standing military press * 20lbs * Smith Machine
3x5 Pendlay Rows *30lbs* Barbell
5x4 Barbell Shrug * first 2 sets 30lbs and last 2 sets 40lbs*
5x4 Barbell Shrug Behind The Back *first 2 sets 30lbs and last 2 sets 40lbs*
5x4 Upright Row *first 2 sets 30lbs and last 2 sets 40lbs*
5x10 Using Abs Machine


Summary : Today workout was okay because when doing squat it doesnt hurt alot like yesterday but today i can feel the burn at my leg area btw its called glutes right? btw when now when i do bench presses i dont seem to feel the pain in my chest area anymore why lar? does it mean the technique is wrong or i need to put more weight? cause if from 20 lbs i add another 10 basicly is heavy and i can only do little reps...

This post has been edited by ehafidz: Aug 22 2007, 07:17 PM

1) Okay will take note not to mix up the workouts chin up and hypers how to those actually? i tak tau so i just skipped it ....

2) i was thinking about doing 3days straight and and the rest for 4days can ? or need to stick with the schedule...

3) No lar the bench press was yesterday

Thanks Syd

syd can also show dips how? thank a bunch

noted thanks baru tau will take more time reading regarding rippletoe

Jones basicly meaning just concentrate everything from from rippletoe for about 3-4 months and only after that do other programs right? Thanks

p/s : if simple abs exercise can add in or not? thanks

Due to so called best broadband provider streamyx usual problem..can only get connected today

Friday 24/08/07


Food intake:
morning: 3 boiled eggs & Quaker Oats & 2 Glasses of milk
lunch: rice,meat,vege and egg & milo
Pre w/o meal : 1 can nescafe & kitkat
After w/o meal : 2 boiled eggs & 1 glass of milk & cheese sandwich 1 pcs
dinner: rice,meat
night: cheese sandwich 2pcs + Quaker Oats + 2 Glasses of Milk

Training

Workout A
3x5 Squat * 20kg for first 2 sets and last set increased 30kg * Smith Machine
3x5 Bench Press * 20kg for first 2 sets and last set increased 30kg * Smith Machine
1x5 Deadlift * 40kg using barbells*
1x5 Dips

Summary: Only today i started to increased the weights for squats for the last set so basicly its quiet heavy jugak lar...but i managed to 5 reps...but after that i start to feel the pain at my quads and hamstrings...like walking also sakit,bend down and simply squat also pain....need opinion does this always happend or maybe i did squats wrongly? and for the dips...when trying to push upwards..thats the time when my arms starts shivering madly...whut do u guys thing about this ? is it because of too tired or maybe i cant support my weight its like the best can do is 5reps...so sad lar... and lastly how to do 45 degree Decline bench weighted situp? cause search to BB.com cannot find lar thanks in advance guys and gals

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Added on August 25, 2007, 10:10 pmSaturday 25/08/07

morning: 3 boiled eggs & Quaker Oats & 2 Glasses of milk & Nasi lemak
lunch:rice & meat
dinner:Fried rice & satay
night: cheese sandwich 2pcs + Quaker Oats + 2 Glasses of Milk

Workout * OFF DAY*

Summary : Woke up today and my quads and hamstrings lagi sakit... i think maybe i pushed my self to hard..i think..or maybe the muscle is growing kot..cause if iam not mistaken when u feel the pain only u know that the training works right? so need yur guys advice on this actually when u all do squats for the first time is it painfull?

p/s : syd thinking about getting some protein drinks lar... whats the diff between cellmass & no explode and true mass? thanks sorry so many question noobie lar

This post has been edited by ehafidz: Aug 26 2007, 12:04 AM

thanks syd so its 180 right?

noted thanks

just for another 2-3 week only

hehehe forget to signout is it

hehehe so btw jones...not long another 2-3 weeks i change to bar with weights only... one more thing what is the best thing to help with recovery eh? thanks

does protein shakes help the recovery proses? oh okay cause if not mistaken the bar only is 20lbs right? thanks