Eh, apa ni? Recommend lah website mana-mana yang bagus.
So, Syd... do you sell fish oil tablets and multivitamins?

Today's workout:
Observation:
- My Pendlay row tak boleh pakai. I notice I couldn't really arch my lower back when I pull the bar. I'm lacking the flexibility to bend over and arch the back. It's putting too much strain on my hips. Will switch to Yates or bend over row.
- Damn hard for me to increase my bench press weight.

BHG A:
squats
52.5kg, 3x10
55kg x5

bench press
40kg, 4x10

Pendlay row
32.5kg x10
35kg x10
35kg x7
35kg x5

dips
18
11
9

abs machine
50kg x10
50kg x10
55kg x10
55kg x10 (cacat set)

bench press 40kg is good adi...i dont think i can do that too..

Eh, 40kg? Your plates are all in kilos? I gotta work hard towards that!

did u bent ur knee ?? if u do it correctly, u will feel the strain on ur back not on ur hips, and make sure the bar touching ur tummy, not ur chest.

Got. Whats your budget?

Btw fish oil doesnt come in tablets

Yes, I do bend my knees. I bring the bar to my upper abs. But I feel the burn in my thighs and a bit on my lower back.
You coming to the H&F gym meet on Sunday? Then I can ask you to spot my Pendlay row.
---
We are in Malaysia mah, so use metric system lah. Pounds is for the Americans... they just like to be different for the sake of being different.

I see people b-press 60kg... sometimes up to 100kg+ in Leisure Mall... fuiyoh!!
I feel so inferior. Semua guna beberapa big plates... I use one green plate also huffing and puffing like a dog. Some more I need to 'cheat' the weights up. Pizzaboy ajar punya! X^D
---
Week 1 of hunderdpushpus.com kaotim.
Starting week 2 on Sat or Sun.

This post has been edited by iamyuanwu: Jun 26 2008, 07:18 PM

Rey do sell good and cheap protein. ON 100% whey. I just got my whey from him.

http://supplement88.com/

dude, i m not comming hehe, but u can ask the members who is going, since i learn pendley from this forum too last time now i have switch it to barbell row.

just a tip, if u feel ur lower back pain or anything, may be u should cut down the weight tat u carry, increase slowly.

Oh one green per side, i tot u have 1 blue per side that makes up the 40kg....i prefer to smith machine, easier for noob like me

I NEVER taught cheating. I only advocate cheating in nonsensical movements because they're not worth the time.

I was pulling your legs, m8! Saja nak tengok bagaimana pizzaboy react.

Not 'cheating' actually. I don't know what it's called, but it's something to do with CNS stimulation thing. Using the thighs and lower body muscles to increase the nervous response... so that the chest and arms can push more weights during bench press. Unbelievable, when pizzaboy first showed me.

Using the legs on the ground to push the body and give support?

It's definitely not for support --- you're already lie down on a bench, what else support do you need.
Pizzaboy ajar the powerlifter's nifty trick.

Lie on the bench, put your feet on the ground. Then pull your legs as far back towards your head as possible (only the toes are still in contact with the ground at this point) and arch your body. You should form a rainbow between your shoulders and your butt.

Now start doing the bench press. When you press the weights up, flex your thighs or try to dig your toes/feet into the ground. Scream if you want (this will probably flex the abs for more nervous response X^D). You'll notice you could push more weights.

Not as easy to describe it in words. Sometimes I forget about the digging toes into ground thing... but this trick allowed me to force the last few reps and complete the whole set.

Today in Bionic Gym, the ghetto gym!

Observation:
- My weird ass programme. First 2 set: heavier and less rep, I reckon it can be useful for increasing strength; next 3 set: normal weights and more set, for muscular growth... I hope...

- Squats... In certain reps, I feel the weights fall on the ball of my feet rather than on the heels.
- Squats... Should I lock out my knees when I reach the top? Because I suspect that I'm locking my knees too hard and I can feel some niggling aches now. Or maybe I should be doing some hamstring and glut work?
- Deadlift... 2nd set, by 5th rep, i need to take a 10 second rest. Crap. During one of the heavy reps, I think I rounded my back a little. So at the top, when I tried to lean backwards to squeeze my gluts... I felt my lower back suddenly snaps into an arch. Fxcking scary! Next time must control my abs, back muscles properly. Always forgets to tighten the abs and back.
- Pull ups... Can't feel the burn/sore in my lats anymore. I used to feel it everytime habis pull ups.

- Misc... my training partner claimed that his spine is injured, somewhere between the middle back and lower back area. I tried to feel his spine and look at his back... I don't see anything abnormal, though he kept saying it aches/sore. I'm not even sure if he can differentiate the soreness of his back muscles with the aching of his spine. This began after a heavy deadlift session 2 weeks ago. Sometimes I observe him perform the squats... I damn scared his knees will crumble like a cave in. I so feel like kicking his knees until they follow the toes.

So he says he can't squat, can't deadlift, anything that involves the spine/back muscles is a no-no for him. What exercise do you guys recommend for him? (I'm guessing he sprained his spine a bit? ).

Squat
60 x 5
60 x 5
55 x10
55 x10
55 x10

Overhead press
30 x 5
30 x 3
25 x 10
25 x 9 (pancit)
25 x 8 (pancit again)

Deadlift
71.5 x 5
65 x 10 (but with many rest in between reps)

Pull ups
12
7
5

The last entry all in kilos ah? That's a lot of weight. Yuan Wu, you're stronger than I am. I gotta kejar you now.

p.s. Last time I did push up 17, now I pushed again, 24. How did you manage to do 40+? Still aiming for 100 consecutive reps?

Snecx...
Of course I'm still up for the 100 push ups thing. Week 2 day 1 habis.
Semua kg lah. Easier to count, easier to remember. The imperial system is only for the Americans.
---
Basket... banyak orang make a lot of noise for the meet up in FF Consplant. In the end Shanecross, DKSH and me saja datang. Apa ni?!

First time I see aunties doing free weights. I've never seen any female species touching free weights in Leisure Mall. I guess Cheras is an ulu place after all...
But then, LM's free weights is on a split level and highly testosterone charged.
---
Today's log:
Observation:
- Hung over from yesterday. Only managed 4 sets today. Going to die liddat. Worse... now down with sore throat, cold and fever.
- Squat: Shane noticed I'm using more hip action. Less quad activation. I'm OK about that, my concern now is to lift heavy with any correct form (preferably oly style) to stimulate more growth.
- Pendlay row: better form today thanks to Dixon spotting my posture.

Squat
62.5 x5
62.5 x5
55 x10
55 x10
x

Bench press
47.5 x5
50.0 x5
42.5 x10
42.5 x10
x

Pendlay row
40 x5
40 x5
35 x10
35 x10
x

Dips (3++ minute rest)
17
13
11

Various other exercises that I ikut Dixon buat.

This post has been edited by iamyuanwu: Jun 29 2008, 10:22 PM

Another thing u can try is gripping the bar harder, as if you're tearing it apart and try flexing ur lats, it helped me a bit though i wont encourage these methods if you're looking to pack on muscle, its this part of PL that ppl mean when they say "its not necessarily getting stronger"

later u use your lats pulak for benchpress..lol
woww....iamyuanwu getting stronger..i gotta catchup

Chow

Nice to meet ya buddy. Train and eat harder