i got lordosis, long time ago.. due to i m skinny *******..
when i doing strength training, i didnt aware about my bad physical posture, all of those years.
actually when doing squat, my form is okay n good. lordosis can be seen when you stay straight n u can see excesive arch at lower back, ur gut also infront like boroi.

squat didnt make some one became lordosis. if you feel your lower back tight, do more hamstring strecth. try reach out your big toe stand or lay down.. if your hamstring tight also can make u became lordosis..

if some one has lordosis, there is limited exercise u can do. i cannot perform well on machine, such as hack squat, smitch machine n else.

i do 5 day/week workout.

day 1 ohp, bench, bentover row, deadlift
day 2 shoulder, bicep, tricep
day 3 ohp, bench, bentover row, deadlift
day 4 shoulder, bicep, tricep
day 5 ohp, bench, bentover row, deadlift
day 6 rest
day 7 rest

it seem work to me, now i think want to change workout, like 1 day only big compund exercise and 4 day body split workout..

hoping my body weight became 70kg..

Eh, Mie...
Skinny dan lordosis takde kena mengena lah. Probably some other underlying issues that cause it. Aku pun skinny jugak.

Anyway,
Today is repitition lift
Time: 1 hr 25 minutes. Wah! Too long...

Dips: 25, 15, 13 decreased!!!
Skull crusher:
11kg x12
14kg x10
14kg x10

Pull ups: Eh? How come mu pull ups become cacated?! I could normally pull 8-9 reps no problem. Must be the dips exhausted my arms.
5 +3 negatives
3 +5 negatives
8 negatives
8 negatives

DB OHP: 9kg 3x10

Hammer curl: 5kg 3x10

Abs circuit:
inclined sit up 2.5kg x10
abs wheelie x10
the plank 70s
wood chop x15 each side
around the world 15kg x15
duck under (bar at waist level) x10 <-- entah apa exercise ini?

rope skipping: 2 minutes

not everyone got lordosis, it is how your everday doing posture .
if you sit n slouching over, if you keep this habit years.. than u got bad posture. that what happen to me..
nowday u can see many people got hump back.. driving, to much sitting..





u r not to skinny la..
but most of person that got bad posture, skinny.
u also can see fat person also got bad posture.

because of bad posture, it will effect your way of doing in live.

sorry for my rant.. huhuhu..

nice workout u got there.. keep it up..

Dude,
This is great stuff!

Yalah, many like to recline the car seat too much when driving, and slouch too much.
That's bad posture which also slows down your reaction. Dangerous.

BTW, thanks for the pictars!
-----
I'm 56.5 kg now! 60kg here I cum!
Hell yeah, baybeh! The powah of LOMAD!

I'm so skinny, and the YMCA lady wants me to train for next year's YMCA BB competition. LMAO!
But she told me she saw improvements in my physique! Woohoo!

Wah, got ppl praise u got bb potential, so good. Me, ppl only say i've become fatter Hey, ur lighter than me but carry more kg. Strong man !

Eh, don't praise me lah. Nanti aku terbang wei!

YMCA (Hangzhou) organises an internal BB competition annually, for amateur's punya lagi amateurs.
I'm one of the strongest in that gym, despite my small frame. But the gym is very small lah, cater to general fitness crowd. Not many hardcore people like LYN. So I easily stand out.

Sometimes, I don't dare to post my poundage in LYN. Those people here bench press 60kg-120kg. I where got so powderful?!

I still can't see myself competing. Seriously, if you see me in real life you'll laugh at how skinny I am. (I need to grow moar meat! )

Not to mention LYN and the many bros (pizzaboy, darklight's posts, 4rings, etc) here have taught me so many things (directly and indirectly).
So it's easy for the gym lady to share her knowledge with me. She has to repeat-repeat-repeat to those other people and still they buat pandai and ignore her advice. X^D
----
Observation in my gym:
I noticed another guy about my size a week back. He started loading up the smith machine. I think up to around 60+kg (not inclusive of bar, Smith bar don't know what weights).
I thought: dude, this ecto is damn powderful wei! Want to bench press so gila heavy.
I didn't think an ecto like me could bench so heavy.

Then he went und under the bar and started squatting. I still though he is quite strong until I continued looking at his squat. Mana tau it's not even a half squat! Thighs were only 45 deg to the ground.
Deng, if liddat I can't squat 100+kg in the smith machine loh!

This post has been edited by iamyuanwu: Apr 1 2009, 09:19 PM

Upper Body Max Effort

Time: 1hr 15min

-Bench press
35kg x12
40kg x12
45kg x10
50kg x7
55kg x3
58kg x3
58kg x3

-Inclined DB BP: 17kg, 3x10

-Pendlay row: 40, 3x5

-DB row: 10.5, 3x10

-Rear delt raise:
3kg x10
2kg, 3x12

-Leg raise: 3x10 (1 fella in the gym did the straight leg raise, when he did it he looked like a gymnast. Damn power wei! And good flexibility too. I look so crude compared to him.)

-Around the world: 15

Diet: No diet. I just simply whack.
Pre- until Post-workout: 500ml of milk, 2 scoops of whey, 1 scoop of glucose, 1 scoop of oat, 3 bananas
Dinner immediately
---
Observation in gym. All kinds of cacated form in the gym.
Rounded back [romanian] deadlift no deload, squat in smith machine with legs together, squat in smith machine with knees caved in. Goodness.
Should I point them to the proper form, or I just mind my own business? (maklum lah I'm not pro.)

Today's log
Lower body max effort:

Duration: 1hr 20min

slow cycling 4 minutes.

Squat
40kg x8
50kg x8
55kg x8

Deadlift
50 x10
60 x8
65 x5
70 x4
75 x3
80 x3
85 x3 <--Woohoo!

Alternating reverse lunge: 30kg 3x10 per side

Leg curls: 2 plates 3x10

Alternating jump lunge: 2x6kg DB; 3x7 per side <--nuts!

Plate pinch: 2x5kg plates per hand; 40s, 40s, 30s

Slow cycling 3 minutes

Repitition day

Duration: 1 hr 30min

Cycling 3 min to warm up

Low bar squats (ala Rippetoe) for warm up:
40kg x8
50kg x8
55kg x8

Dips: 6kg dumbbell, 14, 10, 11

Superset
Pull ups: 8 5 2 1
Rear delt raise: 2kg, 3x10

Superset
Lateral raise---bird style (translated from Mandarin): 2kg, 3x10
Dumbbell upright row: 7kg, 3x10

Superset
Arnold press: 7kg, 3x10
Hammer curl: 5kg, 3x10

Abs circuit non stop:
Inclined sit up: 3kg plate x15
Abs wheelie: x10
Plank : 70s
Wood chop: 5kg x15 per side
Around the world: x15

Rope skipping: 2 minutes
---
Nutrition: 2 scoops of oats, 2 scoops of whey, 3/4 scoop of glucose. Started sipping 10 min before workout.
Post workout: 1 banana. Then dinner.
Throughout the day: 1L milk.
---
I think tomorrow my delts and traps are going to feel some serious koyak-orgasm (as how Zeist would describe it). WOOooo hoohoo hooooooo!
---
Weight today: 58kg
Booyah! The heaviest I've ever been. LOMAD!!
---
New avatar: to remind me of what I want to achieve! I'm gonna have that body in 1 year! 1 year, baybeh!

This post has been edited by iamyuanwu: Apr 9 2009, 12:27 AM

Hmmm... I wonder if I chose the wrong routine. W4SB is for athletes wanting to get strong and a little bigger. I'm not sure if I'll ever get big on this.
Anyway I'll give it until end of May. Then I'm gonna emulate Darklight's HVT, and see if I'm good enough to do instinctive training.

And I'm gonna add some HIIT or conditioning stuff to boost some growth!
---
8 Apr 2009
Upper Body Max Effort

Berat badan: 57.5kg. Apa ni? No increase! I gotta eat MOAR! Sleep MOAR!
I gotta get a measuring tape to measure those bicep, triceps, quadriceps, pentaceps, hexaceps & heptaceps.

Duration: 1hr 20 minutes

Bench Press:
35kg x12
40 x12
45 x10
50 x7
55 x5
58 x3
60 x3 PR. But I felt that My spotter was carrying the weight for me. I just wanted her to help me take off the bar from the hook. Will try 63 next week.

Inclined DB BP: 12.5kg 2x15

Pendlay row:
30kg x15
35kg x15

Rear delt raise: 2.5kg 3x15

Overhead barbell shrug: Bar 2x15, 1x10
some weird shit of shrug I saw at some article in T-nation. Kononnya help with shoulder stability, so I just try it.

Hammer curl: 6kg 2x15

Hanging knee raise: 3x10

Around the world: 15kg x15

Some stupid floating crunch that gives me a crazy burn in the abs. Ridiculously effective [at making me sore], some more can do it on a chair (as long as it has handles). Nice!

This post has been edited by iamyuanwu: Apr 9 2009, 11:20 PM

Cardio and HIIT is good for muscle growth.
Since running is not a viable option right now, I'd stick to indoor options.

No Excuse workout by Ross Training.
Woohoo! 10 minutes of puke inducing conditioning. The first time I actually completed this thing. The previous few attempts, I quit after the 1st round. Needs lots of mental strength. Crazy!

Burpees, star jumps (no place to pull up), push ups, squats.
Squats and push-ups on wrong position, no wonder my legs felt like they were going to collapse half way through.
60 sec of each, then
45 sec of each, then
30 sec of each, then
15 sec of each.
no rest at all.

Total time = 10 really looooooooong minutes

Heart rate after the session = 160-170/min (I couldn't count exactly, too whacked out).
5 hrs after: 74/min

Forgot to do warm ups and cool downs. Darn.
Will add another 10 minutes of star jumps or shadow box next time.

Max effort lower body

Duration: 1 hr 5 minutes. (that's the way: fast, intense, crazy!)

Squats: I just realised I don't have the flexibility to go ATG. My lumbar will round if lower than parallel. How to increase ROM? I gotta ask Pizzaboy.
40kg x10
50 x8
60 x6
65 x5
70 x3
73 x3

Deadlift:
50kg x8
65 x8
75 x5 <--grip giving way. It is my grip having problems? I always hang the bar on my fingers.

Reverse lunge (alternating leg): 17kg (each hand), 2x15 <--rest pause, grip was giving way, my ass was fried from the squats, DL & yesterday's burpees, and my stamina simply couldn't sustain me through. I'm in serious need of HIIT of conditioning work.

Leg curls: 3 plates, 2x15 (I think each plate is 10 lbs)

Jump squats: empty barbell, 2x15

Plate pinch:
2x5kg plates, 60s, 40s, 30s. <--haha, improvement. All those dumbbell works are really giving the grip and forearms some tough time.

Legs days are damn tiring. And I was nauseous when after DL. Thank goodness for bananas! X^D
And I love leg days. It makes me feel I've accomplished something.

And Ross Training's No Excuse is stupidly crazy. 4 minutes yesterday, and I'm still whacked out today. Like WTF?
-----
Time to go disturb Darklight about how to do instinctive training. Heh heh heh!

This post has been edited by iamyuanwu: Apr 10 2009, 11:38 PM

Repetition day

Duration: lazy to check.

Body weight: 59kg Hooray!
But then, how come I'm not seeing a little bigger chest or wider lats or bigger arms and traps?
Or are all those weights accumulated as belly fat?

Dips: 3kg plate: 16, 12, 11

Pull ups + rear delt raise, superset <-- my pull up strength has gone down terribly!
8 reps + 3kg x15
5 reps + 3kg x15
3 reps + 3kg x15

Lateral raise + pulldown, superset
3kg 3x15 + 5 plates 3x15

Arnold press + hammer curls, superset
9kg 2x15 + 7kg 2x15

Calf raise on smith machine
60kg 2x15

Abs circuit: <-- no more soreness. I wonder if it's still effective at strengthening it.
Inclined sit up 3kg x15
abs wheelie x15
the plank 70s <-- need to add some weights next time.
woodchop 6kg x15 per side
around the world 15kg x15

Rope skipping:
2 min
100 reps
100 reps
100 reps <-- will I get 'koyak orgasm' on my calves tomorrow?

2 weeks of holiday and my body weight went down the drain.
Sheeeeeeet. I'm beginning to believe that my genetically optimum weight is 52-55kg. Once I stop eating a meal and my weight will plummet back into that range. I can starve for 1-2 days and my weight is still within that range.

Anyway,
I was too lazy to get back into the W4SB programme today. So I tried something crazy for the heck of it (inspired by Pizzaboy!).

1 set of 100 squats.

Pizzaboy did 100 reps with body weight on the bar. Which means if you weigh 70kg, you load the bar 70kg and whack 100 reps.

I'm a weak and skinny ba$tard. And I'm a 'chicken'. (heck, Pizzaboy's max is 190kg, my max is only 88kg)
So I did 35kg x 100 reps!

Super kau-lat! I couldn't do continuous. I had to rest like 5-10 seconds on the top for every 2 reps.
By the end of it, I was panting and huffing and puffing. Fooh... fooh... foooh!
It's tough, but not the crazy-puke-inducing kind of tough. I feel that I would be able to whack 40kg next time.

Hah hah! I should try it with rows and bench press and military press and deadlift.

Ended today's session with 4 x 100 rope skipping.

lol

100reps squat! sounds cool! gila punya pizzaboy, 100x70kg =.=

Pizzaboy is memang KERAZEE!
But he's aiming for a spot in the national team.

I'm not. I'm concerned with improving my athletics and aesthetics.
So if I'm lifting heavier than of most people, I'm happy.

Dayum! 100 rep squats! There's something I have to try! It'll probably take me a week to recover from it. xD

hehe... yuan, u also gila ah... go do that. =.=
kaka... i not so crazy to even try... hahaha...
i think 50 reps also i wont try. kakaka

I only did 100 reps of squats yesterday. Nothing else. Except a few pull ups after that then the rope skipping to round things up.

It takes A LOT OF mental strength just telling myself not to quit. If your mind is not strong, then get a spotter to give you a kick.

35kg is chicken feed. Jon, you could probably go 50-60kg.
My legs are OK today, just a slight soreness. Which means I'm not using a heavy enough weights.

This Sunday, 10x10 squat. 45kg. 90s rest. This is gonna be crazy too!
(also known as the German Volume Training-GVT by popularised Poliquin)

haha... thats insane...
i tried doing 10 reps for 8 sets
2 set 55kg
2 set 75kg
2 set 85kg
2 set 55kg
hahaha.. all 10 reps...
killer