poundages means jackshit...
if you're a true bber, strength is not your mail goal.
muscle contraction is what you need.

sydg sorry some guy suddenly gone mc..so i have to replace him...

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Added on August 21, 2007, 11:59 am yeah so currrently still 40kgs is it? btw where do u train? thanks will update my progress

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Added on August 21, 2007, 12:00 pmdont lar say like that i also chest pressing 20lbs now

This post has been edited by ehafidz: Aug 21 2007, 12:00 PM

poundages is the thing and the only thing powerlifters work for. u cant say its jackshit. even to bber, u cant feel contraction at 20lbs bench press.

yur saying do i need to raise the weight that i lift?

no lar...thats means no progress at all
im gonna kill myself like that
gain around 12kgs last time

now maybe around 55kg i guess?
long time dont step on the scale
target to bulk up till 65kg

p/s: im in Skudai btw
Chow

use apropriate weights that is enough for contractions. do reps like 8-12 and sets like 3-5. do the weights where u will feel its hard, doing easy weights aint gonna help. and always increase your weights. do like 5-10lbs increment every 3-5 week and do alternate exercises for each muscle part. stick to the same rep set weight lift for life will not help, u need something different to stimulate your muscle.

Before going 8-12 reps u need strength foundation first isnt it

oh yes. do rippetoe. ask syd to teach u how to squat ATG. ask me how to squat bellow parallel wide stance, ask kirks how to do oly lifts, ask T+1 for massive guns, ask king how to get fat looooool



jk

or how to stuff urself @ teh kitchen sink

this is epic

Tuesday 21/08/07


Food intake:
morning: Milo, 2 fried eggs ,milk and bread
lunch: rice,meat,prawns and milo
Pre w/o meal : milk and nescafe
After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse + bread + butter and put sugar
dinner: rice,meat and fried egg
night: 1 fried egg, 2 chicken sausage and 2 fried fish fillet

Workout

Actually to day suppsed to be my off day..but in the end some joe didnt show up...and basicly i have to replace him...so started work at 7 ends at 12...so...after lunch around 2.30 i hit the gym...as per adviced from senior ahaks i started rippletoe method today...this is actually what i accomplished 2day

Workout A

2x5 Squat ( First Set 20lbs, Second Set Tried 30 but seems to heavy then reduce to 20lbs )
1x5 Deadlift ( Weight today 30lbs )
3x5 Bench Press ( 1set 20 , 2set 30 , 3set tried 40 but no go so reduce to 30 )
2x5 Dips ( Done some research trough BB.com today done dips chest version)

* Today is actually my 1st doing squats and deadlift...and should my back hurt alot? ...cause it does...because of that i have to like rest for 15 min and then only i can do my bench press...and for bench press is enough to do only normal bench press or do i need to mix it up with incline bench press? and one more thing the dips do i need to for the tricep or the chest or both...

Conclusion : today workout Hurts in a good kind of way

P/s : sorry syd for not turning up today

Tiada maaf bagimu

I'll be there tomorrow for either classes or cardio

okay nice...2morow will try to be there wearing grey singlet

Woah , envy ur food intake . SO MANY FRIED !!!!

why? not good isit? or do i need to put some boiled there also? heheh

This post has been edited by ehafidz: Aug 22 2007, 12:33 AM

you're a hard gainer, what are you worrying ?
and what did i tell u bout newbie gains? so fast forget dy ?

dude. ditch the fry man. no fry fried frying. boiled egg, or wat ever. fry will give u fat. your weights, 20lbs not inclusive of bar weight right? u using the barbell?? 1st time shouldn't hurt that much. unless u have very weak core muscles. meet up with syd and get her to teach u, dont screw your deadlift and squats, or they will screw u back.

you meals still kinda stink, no offense.

What's ur obsession with fried eggs? go for hard boil, taruh kicap kan sedap ?
your pre workout still needs some major change. Not enough protein and carbs.
Can't you take something like brown rice + chicken ? Milk is ok, but not optimal.

your "after w/o meal" a.k.a post workout meal is bad...
too much fats and sugar (what you don't need). Need more protein.

and your late night meal, sausages and fish fillet is err...
try to go all natural, eat stuffs like chicken breast or beef, fish...
avoid processed food like sausages, fish fillet, nuggets etc if possible.

and can you list down the time you take these stuff ? kthanksbye.

Food intake:
morning: Milo, 2 HARD BOILED eggs ,milk and bread
lunch: rice,meat,prawns and vege!! where's the vege? cut the milo out. too much carbs
Pre w/o meal : bread or oats and nescafe no milk for pre, u need lots of time to digest milk, u dont wana give your body to do 2 jobs at the same time. take oats. oats could only last 30 minutes in my stomach, good for pre workout.
After w/o meal : buy your whey protein and drink a post workout shake consist of 2 scoops of whey, 2 stable spoon of glucose, 1 table spoon of honey.
dinner: rice,meat and VEGE! lots of meat pls, and cut the fried egg.
night: i'll consider this as pre bed, take 400ml milk + 1 scoops of whey. good enough

teak it to this.

Let's not force people to go whey unless they wanted to themself.
There are lotsa great bbers that don't do whey.
and since he is not taking whey, i think it's important that his pwo, he take white rice?
to spike up his insulin rather than taking bread WITH BUTTER (fat slows down absorbtion).

don't u think ?

and you're right about taking more greens..
if emran is planning to stick to that diet, i think you need to supplement your diet
with multi vitamins. Healthy muscles are growing muscles.