Brad Pitt in Snatch --- now that's a body to drool over! Lagi best if I can punch like his character.



New programme now. Too bored with the 5x5

Starting with W4SB by Joe Defranco. Maybe will move back to 5x5 again after a few months.
Rest time: 90s

Monday (repitition lifts):
- Dips 3x max rest 60s
- Skull crushers 3x10
- Pull ups 4x8
- DB shoulder press 3x10
- Hammer curl 3x10
- Ab circuit, no rest: inclined weighted sit up x10, abs wheelie x10, prone bridge 60s, wood chop x15, around the world x15, duck under bar at hip level x20.
- Rope skip 2 min

Wednesday (Max effort upper body):
- Bench press 5x to 3RM
- DB inclined bench press 3x10
- Pendlay row 3x5
- Single arm row 3x12
- Seated DB rear raise 3x10
- Hanging leg raise 3x12
- Around the world x15

Friday (Lower body):
- Squat 3x8 warm up only
- Deadlift 5x to 3RM
- Reverse Lunge 3x10
- Leg curl 3x10
- Jump squats 3x8, 40-50% of max squat
- Plate pinching 3x 1min

Crap talk in old post:


This post has been edited by iamyuanwu: Aug 28 2010, 01:55 PM

Eat more meals instead of just eating bigger meals. I used to eat 2 whole eggs when I started at 55kg but somehow I think the eggyolks caused my tummy to appear much bigger....so limiting yolks to max of 1 per day only or just more eggwhites. But based on your pic, what the heck, eat away anyway....

Yum, I love egg yolks... especially the half boiled ones. It feels like chocolates that melt in your mouth.
I know that egg yolk is packed with minerals and vitamins. So no worries about cholesterol and fat considering that I'm working out.
- - - - -
Crap... I still don't have a proper workout programme yet. I should ask jswong about his dinosaur training.
- - - - -
Weight: 53.5 - 54.0 kg (13 March 08)
My grandma says I'm not that skinny now. X^D

pop the eggs for breakfast does helps a bit...

Hey, nice goal there. Pretty similar to what I want to achieve by the end of my 6 months program (end September 27th). I started at 55kg, 178cm.

I wonder, what magazine competition you're participating in?

Food Comment.


Let's see.....
What are you doing wrong? Using a PT that tells you to train with machines for 10-15 reps for 3. That's very wrong.
Training


That's about what I can think of at the moment. For everything U can't understand, google. If you still can't understand, ask away.

Snecx...
I'm in Men's Health Refine & Define this year. I dearly hope I win... nice Oris watch. Other contestants are gaining muscle mass quick, and I'm still sort of stucked.
I gotta go get a set of dumbbells at home to keep my workout intensity high.
. . . . . . . . . . . .

pizzaboy...
Thanks m8, for the info! I don't trust the PT's. They just don't look like bodybuilders themselves. I also suspect the in-house training by FF has some general workout programmes that the PT's prescribe the same workout to everyone.
I told Steven (chief-PT in leisure mall) my main goal is to build strenght. Muscle gain is secondary. He gave me 'the prescription'. Then I overheard other PT's guiding other members with the same formulae. I feel he simply layan me because my membership is sponsored as part of the contest terms. I've never really bothered with the machines after the first introduction session. I just go whack the free weights.

ATG squats, eh? Will do that. The problem with FF Leisure Mall is they don't have a squat rack. So I'll have to either lift the weight over my head (which I can't), or use the smith machine. I'm not so enthusiastic about using the smith machine though.
I'm also not sure if I'm doing the deadlift correctly. Some say don't bend the knees, some say bend until thigh is parallel to ground. Watching videos isn't the same as seeing a person doing it right and asking questions.

Oh, which shops are selling protein powders cheaper? I'd probably get the ON 100% Whey.
. . . . . . . . . . . .
BTW, anyone of you works out in Leisure Mall?
. . . . . . . . . . . .
New goal added --- a 6-pack-washboard-abs.
Due to the fact that I'm going to Phuket with my old-college mates in Aug, and they (they girls especially) laughed and sniggered about me getting fit and having a 6-pack.

Can you go to another place with a squat rack? I know Menara Axis has it.

I say, bend your thighs, till it's either parallel or about 45 degrees against the ground. Some people cannot keep their back straight and tight if their knees are bent 45 degrees. So those have to keep their knees parallel to the ground.

However, if you're flexible, stable, strong enough to keep your back straight while having your knees 45 degrees, that's much better. It helps you handle more weight, as obviously....your legs are in a more advantageous position against the weights and can help enable you to lift more when bent 45 degrees.

Do you understand wat I'm saying? Use a drawing.

If you use a stretch, bounce reflex then you should be able to handle more weight. If you know how to use it.

I was visiting your blog and saw you were #4 on the list if I recall correctly. Good luck with the contest!

6 pack washboard abs is not too hard, 3 weeks into my workout program and I am already drooling at my own abs. It's more visible when you have little fat, but if you want to bulk up then 6 packs will be harder as you'll need another cutting-down phase to make it visible. An increase of body fat % would be inevitable during bulking up stage from what I've gathered.

Hey, thanks. I should go to Menara Axis. Not exactly near, but once a week should be OK.

You mean bend knees at 45deg means that the knee will be in front of the toes? Keep the knee parallel means the knees don't move forward, but the butts poke out from behind? I heard lots of people advice against bending the knee until it's in front of the toes.

BTW, I read from another thread that you do muay thai. Fulamak! And you go lawan your uncle's taichi.

How do I tell you this....i know that it's not advisable to go over the toes. However, if you read the research and try squatting ATG with your knees behind toes, see what happens. put a board, in front of your toes and squat atg. This makes sure your knees don't go in front your toes.

Now do you feel comfortable? Or do you feel like ur falling forward?

The trick is, to squat ATG with most of your weight on your heels, but if your knees do go in front your toes, then what the heck? It's just your body's biomechanical way of doing something. you're not, PUSHING your weight on the knees. You're resting your weight on the heels, but the toes going forward is just because your body's ....like that. It's natural.

What screws your knee, is when your fall forward and use your knee to get the weight up.

And yes I do martial arts, it's not that big a deal right? Nowdays, no time anymore la....studies and work.

iamyuanwu, jia you jia you any latest pic?

pizzaboy...
Yeah man, the heck with it. Until today, I'm still don't know why they say knees behind the toes. I don't see how it can prevent injuring my knees. As long as I'm not injuring myself, i'm happy to do any exercise.

I'm just impressed that you do martial arts, being someone that practises none. I like martial arts, especially those with graceful movements like taichi. Muay thai's not too bad too!

yngwie...
Thanks m8!
I tak berani show my photos lah. Langsung tak ada improvements.
I'll post a photos once my 6-packs become more obvious!



This post has been edited by iamyuanwu: Apr 21 2008, 03:28 PM

I looking to buy whey protein to increase my muscle mass and strength.

Any recommendations from you guys? Where to buy them at reasonable prices?

Current workout journal:
Alternate A-B-A-B-A-B

A) Chest & triceps
db bench press each arm - 35lbs x2x6, 30x3x6
inclined db bench press each arm - 40lbs x5x6
squats (wt per side) - 15kg x2x6
triceps extension using plates - 15kg x2x6
triceps cable pull down - 17.5kg x3x6
db front+side raise - 15lbs x3x6
chest machine - 40kg x2x7
db flies - 15lbs x5x6

B) Back & biceps
self supported single arm row - 40lbs x1x6, 35x1x6, 30x2x6
chin up machine - 25kg x3x6
hammer curl - 15lbs x5x6
db front+side raise - 15lbs x3x6
dealift (wt per side) - 15kg x1x5, 20x1x5
squats (wt per side) - 20kg x5x5
lower back machine - 30kg x2x6

Came down with a bad case of fever+perut masuk angin a few days back. I bet it's overtraining with my friend. 5 crazy hours in FF Leisure Mall including a BodyCombat class.
Done with fever, perut still has got some angin.

I have no idea what I am doing with the above workout. I just know I combine compound and some isolation exercises. And I'm spending too much time in the gym - 1.1/2-2 hours. Need comment to help refine my workout. Stupid FF-LMall no squat racks

Heck, fever again. Fever twice in 2 weeks. I suspect the GNC Mega Man multivitamin is the culprit - probably not drinking enough water after taking the tablets.
Body weight dropped 0.6-0.8kg. @#$%^&*!
---
Not 100% well, but back in the gym -- Men's Health employee was bugging me to go get my weight & body fat taken. Vinnie the PT was assigned to take my weight. So I chit-chat and asked him why no squat racks here in Leisure Mall.
The fella told me I can squat heavier using the smith machine <-- Stunned - 'zhar dou'. bl00dy ciput, I know lah... but how about letting the body stabilise the weight for itself?
Then he asked me which part of my body sore/ache the most after squats. I said my thighs/quads and lower back a bit. He promptly said I'm doing it wrong -- It should be my glutes/butt that should feel the soreness, and my upper body should be upright and not leaning forward. <-- I really don't know about the soreness thing. Somebody can explain?
---
yesterday was only normal rep with light weights just to get the body prepared for tomorrow's workout.

Squats
40kg x4x8

Bench press
25kg x2x10
30kg x2x8

Bend over row
20kg (barbell=??kg) x4x10

Deadlift
40kg x2x6

Refined programme based on Stronglifts 5x5:
(A)
Squat 5x5 (+2.5kg)
DB Bench Press 5x5 (+2.5kg)
Barbell Row 5x5 / single arm row
Dips 3xF
triceps pull down or triceps extension
db flies
db front+side raise
leg curls

(B)
Squat 5x5 (+2.5kg)
Overhead press x5x (+2.5kg)
Dealift 3x5 (+5kg)
Pull up/chine up 3xF
hammer curl
straight hand pull down
standing db pull up
leg curls

This post has been edited by iamyuanwu: May 7 2008, 06:35 PM

Maybe because he's dedicated to the smith machine that's why only his ass and stuff hurts.

Nah, the soreness isn't the pointer of what muscles are right and wrong to use. Your body'll use the most efficient path to performing something, and thus perhaps the quads was the most efficient muscle to use.

However, you might be executing the squat with bending your knee first N' not lowering your hips first. There is a difference, lower your hip first.

ONS 100% WHEY protein 10 lbs can get at egonutritions for rm388, for me thats as much quality protein you can buy around that range. others over priced, egonutritions will be opening another branch at the curve soon so you're in luck

My previous gym had a smitch machine, no squat rack and i had to deal with that for 6 years. and get this i stagnated for 6 years... the smith machine doesnt help your squat, if anything its a waste of time in my opinion, the bar is only 5 kg if im not mistaken and the movement is unnatural, when you squat the bar it doesnt necessarily move in a linear movement 'cause you move your glutes first then the quads.. in those 6 years i was stuck at a 100kg squat and my quads get cram easily....now my current gym has a squat rack my squat went up to 160kg, big diference

The fitness first at the curve got squat rack what... its opposite the smith machine

This post has been edited by JIB-89: Jun 18 2008, 04:48 PM

Went to the doctors. It's not fever, it is a flu. He said many people confuse flu (influenza) with common cold. I feel totally busted for days - as if I've turned into a feverish sotong. Don't think I'll be working out til next week.
----
Got it. Thanks.
Not sure about his fetish for the smith machine . But most FF trainers just looks lean -- not even close to muscular.

I don't really like trainers in FF lah. They prescribe similar routines for everyone - regardless of your goal. They don't go round to check if people are using the machines correctly, or doing the exercises in the right form. They are friendly alright, but they normally don't bother about you. I know california fitness trainers go round to make sure everyone is OK. I once got stapled in the bench. No trainers around to help me off. Nasib baik a nice chap came to my rescue.
I tried asking the chief trainer to teach me deadlift last time -- he took me to the lower back machine instead. I've never seen anyone does deadlift, bend over rows or squats(very seldom) in Leisure Mall. Lots of people doing bench press and isolation stuff though.

Oh, I overheard the trainers that you lean you shoulders on the bar when squatting on the smith machine, not under the bar.

Woah, FF the curve manyak jauh oh, +-20km. I'll use the smith machine in the mean time, then once a week, I'll drop by the public gym in bandar tun razak to do the real squats.

Eh JIB, maybe we can meet up after I'm done with my flu and workout together in Leisure Mall. Lets go pester FF leisure mall to get a proper squat rack. They have too many machine even in the free weights section.
----

Don't pray pray mannnnnn, those FF trainers in The Curve got Diploma and Degree in sports science brudder. Sadly, they sports science students don't really learn the benefits of the squat..

Quite sad really.