I may be bad in working out terms but...just wanna get more muscle definition. Is this correct? or should I say better tone?

Here is what I've done up to date.

Dec 2006:

Height: 170cm..more or less there lah
Weight: 80kg

Now: Weight: 71KG

Started losing weight program:
January - February: Cycled
End of of Feburary: Started Jogging instead of cycling

March - June : Jogged in the morning and evening...pretty consistent...about 4 - 6 times a week.
Diet at those time was pretty bad

Here is a rough idea:



__________________________________________________________________________
July: Started HIIT Cardio....
August Till Present: I still jog pretty consistently. Also started with some weight workout. Bought a set of 10KG dumbbells.

I forgot the name of that program...some 3 X 5 strength enhancing exercises. Dont remember how long I sticked to it. But when I first did my weight workout...my bicep hurt as hell the next few days...

Here is the diet which I'm following pretty strictly



Other stuff?
I'm playing badminton on Monday evenings now...company sponsored so might as well have a different type of sport

Here is a picture of me and my progress in weight loss( Ok..when we say weight loss..its muscle and fats right? So should be body fat loss?)





Here is my arms after working out at home..



I know it aint much....but I'm doing it as a norm...I can't wait to get home....either to jog or workout depending on what day it is...Working out day or Cardio day.



UPDATE: Progress in December 2007. With pictures.


This post has been edited by metalfreak: Apr 6 2008, 12:56 PM

why are you so heavy ? @.@
you don't look fat at all...

I don't know man...you sure I ain't fat lol...look at my face area.. >.< the double chin and all..

er..sorry if I went overbaord with the mosaic thing lol

---

Added on October 22, 2007, 3:23 pmHere is what I'm doing with my weights:

I refer to this site for example. It might not be the best but...the videos are pretty simple and easy to learn. Also its downloadanle

Warm Up
I do everyhing in this site for warm up
http://www.myfittribe.com/jamcoretraining/men/warm.html

- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk (Took awhile to do this...i mean..standing straight and bending over to touch your feet?? I can do it now but my lefts are not really straight. But compared to last time...i think its pretty good. I'm gonna try to keep my legs straight as I bend over to touch my feet)


Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Dumbbell Kickbacks
-Tricep Extension
-Skullcrucher <== Haven't done any of this...but I'm going to include it in my routine

Shoulder
-Seated Dumbbell Press( Is this the correct name? haha)
-Shoulder Shrug ( Is this correct? I mean..I just hold the dumbbell and just shrug...sorry ya...I'm a newbie for these exercising terms..still learning)

Back
- Bent-Over Row

Chest
-Bench Press ( As you guys know..I dont have a bench yet...so can't get a full range of motion >.<
-Push Ups

Thighs
-Lunges : Rear, Side
Planning to add in : Single Leg Split Squat, Single Leg Squat, Squat


Calfs
-Single Leg Calf Raise

Abs
-Floor Abs crunch
-Oblique Crossover

---

Added on October 22, 2007, 9:01 pmwent for badminton...played 4 games back to back...
Came back home..took my protein shake(1 scoop)

Showered and I'm gonna have my light dinner now =D
very little rice =.= I dont feel hungry actually

This post has been edited by metalfreak: Oct 22 2007, 09:01 PM

keep up the good work bro

Came back from the office and worked out today..

Did my arms, shoulder, chest and legs...

Kinda happy....I did 10 reps of floor ab crunch and 5 reps of oblique crossover each side..IT DOESNT HURT ANY MORE....my abs doesn't "pull" like it used to....does that mean my abs is getting stronger for workout?

Took my protein shake..and showered

My dinner is going to be crazy though =.= my grandma cooked chicken curry, fried noodles, vegetables and fried chicken breast fillet....

---

Added on October 24, 2007, 1:42 pmGuys....I'm coming to a point where I feel what I'm doing is getting boring.

I dont mean I dont like what I'm doing but...just suddenly the feel is different. I still love what i do...

I wanna do something different.....

Is there anything wrong with my routine?
Unless the answer is "Time for you to hit a gym"


Can anyone give an example of a different routine or what I can do to make it different?

Appreciate it.

This post has been edited by metalfreak: Oct 24 2007, 01:42 PM

maybe you should go jogging to other places than you usually jog
go jog at lake maybe will give you some good mood too
or doing workout with your girlfriend

edit: add smiley

This post has been edited by ApeKG: Oct 25 2007, 02:40 AM

LOL yea..

probably ...haha..I'll try lah...near my work place =D
Bukit Jalil park or something...but nowadays its been raining every evening.

I'm feeling better today....but I will rest till Sat. I'll resume running/workingout on Sunday as I have family dinner on Friday and Saturday...

Sorry to bother,

What's a dumb bell kick back?

I've been doing weight training for too long but I have no idea what's the name for most of my exercise.

Yo bro..here is how I do it.

http://www.myfittribe.com/jamcoretraining/...-kick-back.html

Coaching Points

1.Hold two Power blocks, palms facing in.
2.Next,bend over until your upper body is parallel to the floor.
3.Pull your upper arms up to your sides but keep your lower arms vertical.
4.Press dumbbells back in a semicircular motion until entire arm is parallel to the floor.
5.Return to starting position. Your elbows and upper arms should NEVER move.
6.Make sure you squeeze your triceps at the top of the movement

---

Added on October 26, 2007, 4:48 pmwhops forgot to update yesterday

25.10.2007
I ran a couple of rounds at the park near my gf's place. Good enough to sweat.....although I dont know how much the distance covered.

hehe..

As for today, I have a family dinner to attend later...so I'll rest for today. I'll do weights tomorrow morning =) Saturday..

---

Added on October 27, 2007, 1:42 pmJust finished working out.

Warm Up
I do everyhing in this site for warm up
http://www.myfittribe.com/jamcoretraining/men/warm.html

- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Dumbbell Kickbacks
-Tricep Extension

Shoulder
-Seated Dumbbell Press
-Shoulder Shrug

Back
- Bent-Over Row

Chest
-Bench Press
-Push Ups

I did the entire abs circuit this time.
http://www.myfittribe.com/jamcoretraining/...ut-circuit.html

-10 floor abs crunch
-5 side oblique crunch each side
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch ( I still cant really get my legs to be really up straight..but it works for now)
-Front Body Bridge for 12 seconds


I'm drinking my protein shake now...see you guys..that is all for today.

---

Added on October 27, 2007, 1:45 pmUPDATE: I'll do my legs workout tomorrow. Dont wanna do upper and lower body parts on the same day =.= My legs will ache haha

Guess I didnt train my legs enough ...infact never..except on 23rd of October.....I thought running was enough haha..

Will do some legs workout tomorrow after church.

---

Added on October 28, 2007, 10:58 pmDidnt do any legs workout. I did cardio instead

Jogged for about 30mins.

=)

This post has been edited by metalfreak: Oct 29 2007, 11:06 AM

Now i know how to make every post a new one instead of combining them...

Thanks Syd and Jones

8.30am
Breakfast - Tea and 1 slice of wholemeal bread with jam and some butter.

11.30am
1 Banana.

Lunch 12.00pm
1 Sandwich - Wholemealbread with 1 slice of Cheese(Chesdale i think) + hardboiled eggs

3.00pm
1 Green Apple

5.30pm
My 2nd sandwich with the same content as lunch and 1 more banana


6.45pm - 8.30pm
Badminton =) Sweat damn alot today....may be its the hot weather too..but seriously....sweated alot haha


Dinner 9.00pm
Wan Tan Mee (>.<) + 1 Teh Peng + 1 "Suet Char"

Tomorrow shall be weights!

8.10am
Breakfast - Milo and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce(Yes...I cooked it with Chili sauce ) + cucumbers

11.30am
1 Banana.

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

2.30pm
1 Green Apple

4.00pm
My 2nd sandwich with the same content as lunch and 1 more banana

Did not do weights as I'm not at home. I had to go Bangsar@OneBangsar to do some office work@4.30pm

7pm
Did cardio..jogged about 30mins at a park near my gf's place


7.40pm Dinner
Small amount of brown rice, veg, meat and soup =) home cooked...at my gf's place


This post has been edited by metalfreak: Oct 31 2007, 07:15 PM

8.10am
Breakfast - A cup of milk and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

11.30am
1 Banana.

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

2.30pm
1 Green Apple

4.00pm
My 2nd sandwich with the same content as lunch and 1 more banana

6.30pm
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Skullcrushers
-Tricep Extension

Shoulder
-Seated Dumbbell Press
-Shoulder Shrug

Back
- Bent-Over Row

Chest
-Bench Press
-Push Ups

Abs circuit
-10 floor abs crunch
-5 side oblique crunch each side
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch ( I still cant really get my legs to be really up straight..but it works for now)
-Front Body Bridge for 12 seconds

Dinner
What is for dinner?
Small amount of rice. lots of veg, some meat

01.11.2007
I'll rest for today...hehe

Btw, I was kinda tired yesterday but yet i proceeded with doing my workout. Somehow my usual dumbbells felt heavier...I dont know..is it just me or am I just tired?

Please advice peeps. Appreciate it =)

My Meals for today
8.10am
Breakfast - A cup of milk and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast
1 Green Apple

2.30pm
1 Green Apple

4.00pm
My 2nd sandwich with the same content as lunch and 1 more banana

Dinner
What is for dinner?
Small amount of rice. lots of veg, some meat

Sorry for da late post =.= was busy.

you really like tuna in olive oil haha

more meet bro. more more more

02.11.2007
8.10am
Breakfast - 1 Sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers + tomato

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

4.00pm
My 2nd sandwich with the same content as lunch and 1 more banana

Dinner
What is for dinner?
I had company community event(me and two other colleagues organized it)...

so I had...(very small portion)vegetarian pasta, (2 pieces)lamb, (2 pieces)chicken in herbs and spices, (2 satay sticks like beef)some beef. Its western food buffet style@ Rick's Cafe@OneBangsar. I only ate till I felt it was good enough...not till I was gonna puke or something even though it was buffet style.

Sorry for da late post =.= was busy with office work haha.

Feel crappy as I didnt do much yesterday(Friday). and I'm having a bad cough....I just took my cough medicine...gonna ZZZzzz soon.


___________________________________________________________________________________________________________--


@Jones:
More meat? hhm will try to put it in my lunch

i forgot..I used to bring cooked chicken breast wth some tomato sauce for lunch too =D To replace my tuna haha

This post has been edited by metalfreak: Nov 3 2007, 12:09 PM

why some meat in dinner? more more more more more. u want to grow u have to eat

hey Jones..yea

I can see my rib cage =.= although got tummy....my abs are okay i think...but can see alittle rib cage...so I'm considered under eating?

By metalfreak2007, shot with K800i at 2007-11-02



By metalfreak2007, shot with K800i at 2007-11-02

>.<

I know ..i know...more work to be done

firstly, sandwich for breakfast, pre lunch and lunch is stupid. sandwich for lunch. u r eating like a anorexic 40kg lady.

u expect to grow with that? dude common sense.

ic ic..gotta eat eh? I'll try la bro.. =.= coz initially was losing weight 1st

eating like that to lose weight? u screw up your metabolism rate everyday and expect to burn more calories out of it? dude. wake up. if eating less alone can help u lose fat, we wont have fat ass walking around the streets

Ok...shall start eating more then hehe
Of course healthy stuff lol.

Can I chip in my 2 sen?

Go ahead...

Bad or good It doesn't matter..I have much to learn in proper meals and stuff.

eat more and eat clean. or else u'll end up as a skinny fat at 60kg.

Okay.

You're what we here call skinnyfat . Usually FFBs (former fat boys) and starving girls have this problem - you lose weight but you just end up being a smaller version of your fat self.

If your goal is to be 'toned', be serious about your weight training. Ask AndyChee It seems that your workouts are too gunz-oriented. You can do wonders with Single Leg Split Squat (AWESOME exercise), Pushups (on the floor/dinding/kitchen cabinet/chair etc - one arm if you think normal pushups are too easy),Dips in between tables/kichen cabinets, Deadlift with DBs, upright row with your cooking gas tank and lots of other kick ass exercises with just db, your bodyweight and other household equipments

You can keep your cardio if you like but you gotta eat way more than what you're eating now. Bump your protein intake. By a lot. Have lots of eggs/milk with your sandwich for breakfast if you dont like to cook. Your diet has a lot of processed food - learn about nutrition a bit, read labels and you'll be surprised what crap they actually put in your food.

But hey at least you do your cardio dues

Wow now i understand FFB . I think im one of it

Thanks Syd =)

I'm going to 1 Utama later =D getting my bench ...hopefully
alot of processed food? yea..but its just the tuna actually...apart from chili sauce and all.

Dinner is usually home cook food.....coz my grandma stays with me...veg....chicken...pork and soup at times.

I usually have a small serving of rice and more veg and meat.

ermm since I saw tuna, jam, bread, fried fish fillet, sausages, cheese, chili sauce

learn how to cook

i seldom take those edi...
mostly tuna nowadays...
I'll mix it with chicken fillet ...those sold in giant in a pack thingy...

btw..honestly...seldom take jam..unless I wake up late for work and want to have a quick breakfast.

---

Added on November 3, 2007, 2:53 pmps :Yea haha I can cook =) I help my mum and grandma more than my sister do...

hehe

This post has been edited by metalfreak: Nov 3 2007, 02:53 PM

Finally..got my exercising bench =D...

Gotta sleep after this =.= Terry Fox Run















Good night everyone.

This post has been edited by metalfreak: Nov 4 2007, 01:09 AM

how much you paid for the bench? cantik jugak

that one must be 180 right?

Its RM299 T.T

Rm300
i can get 150bungkus 'nasi lemak kg baru' with that..

Yea =D what to do...needed a bench =D can't wait to start using it on Monday

Didnt do much today....but I went for the Terry Fox Run in the morning.

8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

11.30am
1 Green Apple

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

3.30pm
1 Green Apple

4.30pm
My 2nd sandwich with the same content as lunch and 1 more banana

5.30pm
1 Kiwi

6.30pm
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Skullcrushers
-Tricep Extension
-Tricep Dips Finally...using my new bench

Shoulder
-Seated Dumbbell Press
-Shoulder Shrug

Back
- Bent-Over Row

Chest
-Bench Press =D really on a bench now hahaha
-Push Ups

Abs circuit
-10 floor abs crunch
-5 side oblique crunch each side
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch ( I still cant really get my legs to be really up straight..but it works for now)
-Front Body Bridge for 12 seconds

Dinner
Small amount of rice..and MORE MEAT =) and veg.

This post has been edited by metalfreak: Nov 5 2007, 07:11 PM

you taking only 1 sandwich for lunch ada cukup ke?

yea..kinda little i know.will change it soon..probably add some chicken breast...but wait till I buy some during the weekends when i bring my grandma to the market or something.

---

Added on November 5, 2007, 8:12 pmalso eating fruits in between might not be enough but its just for now i guess

will eat MORE =)

This post has been edited by metalfreak: Nov 5 2007, 08:12 PM

Rest day hehe

8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

11.30am
1 Green Apple

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

3.30pm
1 Green Apple

4.30pm
My 2nd sandwich with the same content as lunch and 1 more banana

5.30pm
1 Kiwi

6.30pm
SLEPT TILL 7.40pm

Dinner
As usual, small amount of rice..and MORE MEAT =) and veg.

EDIT:
7.15am:
Woke up

7.25am:
Jogged 2KM =D yea..was on empty stomache


8.10am
Breakfast - A cup of milo and a sandwich: Wholemeal bread + chicken breast cooked with onions and chili sauce

Lunch 12.00pm
Home cooked Spaghetti + a slices of chicken breast

4.30pm
My sandwich: Wholemeal bread + chicken breast + 2 hardboiled eggs

I WAS BUSY TILL I FORGOT TO EAT MY KIWI...and yes..its still in the office's fridge

6.30pm
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
Tricep Dips

Shoulder
-Seated Dumbbell Press
-Arnold Press? Is this under shoulder?

Back
- Bent-Over Row

Chest
Bench Press

While working out...my friends came over for the steamboat...
I FORGOT TO DO MY ABS WORKOUT

I feel shitty now....

I'll do my 2KM run and my abs circuit workout tomorrow. I PROMISE!

DINNER?
STEAMBOAT@Home

This post has been edited by metalfreak: Nov 8 2007, 11:07 PM

dont worry homey....once in a while makan stimbot boleh ler....sekali sekala skip abs workout also no prob....sometimes we need to enjoy life as well chill...slowly work your way up i myself ate alot of fried fish just now

Was out the whole day =D

Jogged about 25mins at a park near my gf's place.

Dinner was good though
Brown rice...slightly more than usual, Chicken breast, veg and some fish =D

True bro =D

gotta chill but =.= abit tak puas for not completing my routine haha

I didnt tell my grandma to prepare some meat for my extra meals or lunch. I'll let her know next week =) and shop for more chicken breast haha

Anyway...here is my stuff for today

8.10am
Breakfast - A cup of nescafe and a sandwich: Normal white bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

Lunch 12.00pm
1 Sandwich - Normal bread sandwich..same as breakfast + 1 Kiwi

4.30pm
My 2nd sandwich with the same content as lunch

6.30pm
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Tricep Dips


Shoulder
-Seated Dumbbell Press
-Shoulder Shrug

Back
- Bent-Over Row

Chest
-Bench Press


Abs circuit
-5 floor abs crunch
-10side oblique crunch each side
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch ( I still cant really get my legs to be really up straight..but it works for now)
-Front Body Bridge for 12 seconds

Legs
-Lunges
-Side Lunges

I know its bad to combine both legs and upper body. But I'll see how it goes. its about 2 X 5 reps only....for both lunges and side lunges.

Dinner
Small amount of rice..and MORE MEAT =) and veg.

Why white bread,not whole meal bread. If you're consuming rice, make it a brown rice. White bread are just empty calories. If you're having oats for breakfast,make it the Rolled oats,not the processed ones.

Cheers,

oh..coz =D ran out of wholemeal bread that day >.< I forgot to buy...

but rice...usually white rice...I'll buy brown rice soon


I've bought 2 packs of chicken breast, 1 pack of Aussie Beef and 2 cans of Tuna in Olive Oil(yea i know..OIL)

I plan to bring spaghetti + either beef or Chicken breast for lunch...then problaby for my 3rd meal of the day(tea time or pre workout meal<== 2 hours before i workout..is it okay?) I'll eat my wholemeal bread with my chicken breast or beef


How is it? any comment?

quacker oats is rolled oats?

Doh rolled oats are processed oats. There's another type of oats called steel-cut oat, it's less procesed than rolled oats but takes hours to cook

[b]10th Of November

Forgot to update yesterday...was busy hehe..

Lunch was noodles....home cooked..

Rested...didnt do any exercise hehe...

Dinner was Pizza Hut

Not bad...Set Meal Sensasi for 2 person RM16+ after tax haha
2 Mushroom soup + 1 garlic bread + 2 glasses coke.
Ocean Tuna Pizza and Thai Chicken Pizza....just nice for 2 person. Each pizza nicely split into 4 pieces


_______________________________________________________________________________________________________________

11th Of November

Went to church at 9.30am.

Anyway here is what I did/ate.


11.am
Brunch? 2 Sandwich: White bread + Tuna in Olive Oil + cucumber + tomato and 1 fried egg. yea.. FRIED =.=
5 Slices of bread by the way >.<

* I played Condition Zero deleted scenes HAHA*

2.30pm
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Tricep Dips


Chest
-Bench Press
-Incline Dumbbell Fly


Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side(Previously was just 5 reps)
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch
-Front Body Bridge for 12 seconds

3.00pm
Took 1 banana and my protein shake *heavenly Double Rich Choc*

3.40pm
Small amount of fried rice + "Lor Bak"(er....its some brown gravy pork...not the one u find at hawker stall where its those taiwan sausage) and some "tau pok".

I'll update later...I plan to go jogging later in the evening with my gf near her place.

Update: Was drizzling =.= didnt manage to jog.

This post has been edited by metalfreak: Nov 12 2007, 12:19 AM

PizzaHut. 2 meals summore.

Wow

You're constantly sabotaging your diet.

oh nolar..I was with my gf ler.. =.=
u tot i order the set for 2 for myself haha

Naw, not the volume. The choice of food.

Do you know how much running you have to do with that coke?

Yea i know T.T

shall watch my meals towards the next few days hehe

I didnt manage to jog in the evening yesterday....was drizzling.

i jogged during the drizzling.

I just took a cup of milo with 2 tablespoon of oats . I was trying to sleep jz now and i feel a bit starving .. How much i need to run to burn the calories back ? lol ::

whoa..hardcore

anyway I dont think I'll ever do that haha >.<

---

Added on November 12, 2007, 12:37 amGood Night =)

This post has been edited by metalfreak: Nov 12 2007, 12:37 AM

Hhm...yea my hair is alittle messy...no..I wasn't naked =.=
Just finished working out at that time.

i walked during drizzling to the car a couple of times yesterday... n i am having a flu now

hehe I just recovered from flu and @#$%@#$#@!@# cough.
I mean flu was last month. Cough was November..

Anyway...I rathar not risk it.

Hope u get well soon.

nice size... but a bit on the chubby side.

eheh =D thanks dude.

I will take some other pics later...end of the month or something. >.<

but loving my tummy hehe...getting leaner edi...tummy getting smaller

thats nice and youre not chubby....you wanna see chubby ill pose my pic and youll all laugh...
keep up the good work

hey Disciple..thanks =) appreciate it..hehe

post it in the progress thread then


Chow

posted it on my workout journal....comments are welcomed

Where got chubby?
LOL looks big!

---

Added on November 12, 2007, 4:10 pmhey when you do squats right....

how do you keep your feet 100% on the ground? LOL i tried but can't seem to do it.. >.<


This post has been edited by metalfreak: Nov 12 2007, 04:10 PM

http://www.exrx.net/WeightExercises/Gluteu...us/DBSquat.html

I mean like that..feet really on the ground..

Or it takes time?

i look like shi-...
your heels keeps getting up when you squat?...i had that problem...a guy taught me how to solve it....he put two 5lbs weight plates on the ground and ask me to step on it using my heels....lepas itu dah boleh...

yea yea..my heel keeps getting up

er you mean step on the weight with the front section? to keep the heel down?

erm, i tak tau how to explain....i step the plates with my heels, not with the whole feet. which means the back of my feet is steppig the plates...not the front...the problem i had was that i leaned to damn far forward when i was squatting...and my heels are going up all the time...
sorry for the not profesional punya explanation...i suck in explaining...if you tak paham i think you shud as the pros man...im still noob

This post has been edited by Disciple: Nov 12 2007, 04:33 PM

hhmh.I'll try again later LOL when i reach home...

8.30am
Breakfast: a cup of nescafe + 1 Sandwich: White bread + chicken breast + cucumber + tomato

12.00pm
Lunch: 2 Sandwiches: White bread + 1 piece of chicken breast + 1 piece of beef + cucumber + tomato


4.30pm
Pre-workout meal? : 2 Hardboiled eggs + 1 slices of chicken breast + 1 slice of beef

6.30pm
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Tricep
-Tricep Dips


Chest
-Bench Press
-Incline Dumbbell Fly


Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side(Previously was just 5 reps)
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch
-Front Body Bridge for 12 seconds

7.08pm
Post workout meal? : 1 Banana + protein shake.

Dinner
Small amount of rice + more veg + more meat as usual....

Fail

Fail.

Very simple, both of u have been squatting knees over toes. weight are suppose to be on the heel. ur hamstring sucks. Where did both of u learn to squat?

i dont have that prob now....at first yes, my kness went over the toes....and i didnt learn squat from anyone...i observed other people doing it and i learnt it by trial and error....im not perfect and ill admit that

u r learning it from people who does it wrong. putting a plate on your heel is the same. u r neglecting your hamstrings.

oh is it? then ill take the plates away

putting a plate is still the same as squatting with your heels not touching the ground. learn to squat properly

http://www.t-nation.com/findArticle.do?article=body_120squat

read and memorize.

watch how people does the real squat

http://www.youtube.com/watch?v=WS0GGC_LD2U

for olympic squats, knees goes over toes, by an slight inch. not your whole knee and quads beyond your knees

metalfreak, i think you jangan ikut aku...read wat jones posted...and sorry for the misleading info that i gave you homey...i told you haha im not pro...jones is

ok dude..will read on that after this =)
thanks for the links

---

Added on November 12, 2007, 10:17 pmits ok disciple =)

This post has been edited by metalfreak: Nov 12 2007, 10:17 PM

Aiya metalfreak also gunz-oriented.

You have some mass goin on there. Keep ur diet clean and you'll be ripped in no time

Thanks Syd..
eh eh i need a tub of ON's Whey edi

you got Double Rich Choc in stock?

Gotta ask Reyzai Will let you know

REST DAY ~~~~~~~~~~~!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Coz.......


It's my BiRtHdAY

Erm..dont ask about what I'm going to eat today but dinner should be home cooked food at my gf's place.

I'll be out till evening. If it doesn't rain, I'll jog in the evening hehe.