Hah hah! Pizzaboy memang menyampah... semacam aku je! X^D

I normally avoid the machines (methinks they are so not helping my abs). I was lazy, that "thing" was there... so I just lantak buat lah, malas to pick up a dumbbell and sit up by that time. I just want to give the abs something to do before I run off. I was in a bit a hurry too.

Went training with my friends again. This time in Bionic Gym near Cheras flats. Really damn ghetto, man! Not a single sissy... until I arrived . The owner was nice though, had a lot of fun chatting with him while working out.

Report
Bahagian B:
Squat - the owner watch my form: he said my butt juts out to the left when I'm standing up. Asked my friend to take a video... I memang poke my ass to the left (i'll post the vid when I wake up). My right leg is way stronger than my left, that's why I poke my ass to left, allow more weights to transfer to my right leg and lift. I also felt a very-very slight pull on my right side below the arm pits. Form cacat already. Must reduce weight next session -- should I start back at 45kg?
Maybe I should do leg extensions with my left leg too.

'squat machine 30kg x 15
'squat machine 30kg x 20
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 4 (trying not to sway my hips... lost balance instead. ***! I damn tulan with my form!)

Overhead press
'5kg dumbbells x 15
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

hang clean & press (this one I tak tau buat punya... simply do for fun after watching a few videos. O lifting looks like a lot fun)
22.5kg x 10

Deadlift (a nice dude there saw us deadlifting and takut we kena spinal slip disc. So he made us wear belts before lifting. )
'bar x 20
60kg x 5
60kg x 5
60kg x 5
60kg x 5 (extra 1 set because I kept thinking 5x5)

Pull up Woohoo!
6
5
3

Leg curls
nada --- need to cabut liao.

Weighted decline sit up
7.5kg x 8
7.5kg x 8
7.5kg x 8
(one friend was crazy: 28kg on the chest x 10)

After workout concoction:
2.5 scoops ON 100% whey + 1 small packet Dutch Lady full cream milk + 1 plain (no flavour) yoghurt + water

Mix all together and shared among 3 of us. Approximately 25-27g of protein for each of us.

Weight gain went to fxcking h3ll liao. Dropped 1.5 kgs when kena flu for 2 weeks (you know lah, when sakit, I don't eat much... lying on the couch like going to die liddat.)

Now trying to gain weight damn susah. I can't eat much because my stomach feels bloated all the frigging time for no reason after that stupid flu. Taking whey & during-training-mass-gainer now.

Got a bit of improvement in muscle gain. Chest now thicker than a piece of bread, abs also looked bigger but still cover by fat. Not a lot of difference compared to when I started, but I feel it's coming around.

What the heck is sarcoplasmic muscular growth? You mean growth in the muscle fibers --> muscles keras macam batu?

Tetek besar? Gua tak mau tetek besak... gua mau tetek tebal macam 3-layered-sandwich. Semua pun mau besak... batang termasuk.

Heh heh! Right now, I don't even have the strength yet. Got nice body with the strength... lagi choon lah.

m8, you doing oly lifts ya? (getting ready for commonwealth aye?) Sounds like fun to me. I might try my hands on it after I'm done with 5x5.

Alrighty! The squat vid is up. Lupa to upload.
My cacated-butt-jutting squat. Notice the the slight butt jutting at the beginning of the squat. My friends takut my tulang belakang pecah. BTW, pls check if my squatting form is ok ke tak?


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Yeah, lets meet up. You free pagi, petang or malam?
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BWahahaha! XD That would be nice too!
My main motivation is because girls always laugh at me being kecik and not meaty. Not nice to hug, not syok sit on a skinny thigh, no abs, no sense of security, looks like a little boy, etc... etc... Ego tercedera kaukau!

Holy crap! I realise I have problems But that's a whole list man.

I'll ask you more about it when we meet. PM'd you my number.
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My 5x5 Bahagian B
Now that my squats is certified cacat... I'm not even sure if all other lifts are correct. @#$%^&*!! I seriously need a spotter who knows his stuff to help correct my form.

Rowing [boat] machine
3 min for overall warm up

Squats
'bar x 20
45kg x 5 x 5 (will stick to this weight until form corrected)

Bench press
'bar x 20
40 x 5
40 x 5
40 x 5
40 x 4 (kena stapled - should have reduce the weight for this set. Stupiak! I d@mn tulan with myself now... tu lah, action lebih.)
37.5 x 5

Pendley row (wonder if my form is ok... haih...)
no warm up because kena tegur by PT for not wearing any shoes - just want to cepat habis then cabut.
30 x 5 x 5

Dips (using 90sec rest between sets, as oppose to unlimited rest last few sessions... this last 2 sets pancit teruk.
12
7
6

Today's workout at home.
(*) denotes what I do during rest days.

single leg squat
body weight x 7
didn't count after that...

alternate leg lunge jump
2kg db on each hand x 5
2kg db on each hand x 5

Lateral raise* + standing row.. superset
2kg x 8 + 10kg x 10
2kg x 8 + 10kg x 10
2kg x 8 + 10kg x 10

DB curls
single arm 10kg x 3
double arm 10kg x 12

single arm 10kg x 3
double arm 10kg x 12

single arm 10kg x 3
double arm 10kg x 12

DB tricep extension
10kg x 12
10kg x 12
10kg x 12

*push up
diamond/triangle push up x 11
wide push up x 11
normal width push up x 11

*decline sit up
10kg x 7
8kg x 8

*Punching the air with 2kg DB each hand
30
30
30

*Pull up
6
4

How to get get rid of fat in the mid section/waist. It started accumulating a year ago, and only in the waist and no where else. Not a lot, but it's obscuring the abs... the ABS! This is so unfair!
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Bahagian A Stronglift 5x5

Concept2 rowing boat machine
3 min at level 10

Squat
'30kg x 12
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

Overhead press
'10lbs x 15
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5 (barely can make it... like losing balance like that.)

Deadlift (lower back still a bit sore from last deadlift and all that weighted sit up crap)
'40kg x 8
60kg x 5
62.5kg x 5 (maybe form cacat?)
62.5kg x 5

Pull up (deadlift is damn tiring... after doing it, can't do much of anything else. Pull up before deadlifting next time, & see how it goes.)
7 (improve by +1)
5
3

Leg curls
35kg x 8
35kg x 8
30kg x 8

Abs machine
50kg x 10
45kg x 10
45kg x 10 (barely... pancit so many times in between reps)

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Added on May 30, 2008, 6:01 pmJust took my weight and body fat in Fitness First.
Weight = 52.5kg
BMI = 19
body fat = 17.8% (previously - taken monthly = 14.6%, 18.5%, 16.8%)

This post has been edited by iamyuanwu: May 30 2008, 06:01 PM

Stronglift 5x5 takes a long time to complete. Too bl00dy many sets, which makes rest times just as many. Almost impossible to complete in 1.5 hours. I wanted to kautim within 1 hour if possible.
But the programme seems to work. I'm seeing some growth... very slight growth.

Bahagian B

Squat
'30kg x 8
52.5kg x 5 (miscalculated the weights, I actually wanted to squat 47.5)
52.5kg x 5
52.5kg x 5
50kg x 5
50kg x 5

Bench Press (My hands/arms shake when I lift the bar, even with empty bar - why?)
'bar x 15
'30kg x 8
40kg x 5 (what the heck is wrong? Why can't I lift 40kg?)
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5

Pendlay row
30kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5

Dips (can feel the tension in the chest - as if it's working the chest more than B.P.) (1.5 minute rest)
12
9
7

Leg curls
35kg x 8
35kg x 8
35kg x 8

Abs machine
50kg x 10
50kg x 10
50kg x 10

Concept 2 rowing machine - HIIT cardio (trying to burn off the lard around my waist)
1min fast -> 1min slow x 6

1 hr pre-workout = 1 scoop ON Whey
during workout = Mass Xxplosion
1/2 hr post-workout = 1.5 scoop ON Whey

Body weight = 53.5kg (most probably from water I just drank)
Reminder: washboard abs, big chest, 58kg, win Refine&Define.

This post has been edited by iamyuanwu: Jun 4 2008, 04:32 AM

Bhg B:

Concept 2 row
warm up 3min, resistance level 1

Squat
50kg x 5 x 5; 1min rest

Overhead press
27.5kg x 4; 1min rest (can barely balance the bar - reduce weight next set)
25kg x 5; 1min rest
25kg x 5; 1min rest
25kg x 5; 1min rest
25kg x 4 (pancit)

Deadlift
65kg x 3 x 5; 1min rest

Pull up (pwned, today damn lethargic... can't even lift my nuts)
6; 1.5 min rest
4; 1.5 min rest
3

Abs machine
55kg x 3, 50kg x 7; 1.5min rest
50kg x 9; 2min rest
50kg x 10

Leg curls
35 x 3 x 8; 1.5min rest

Cardio
nil - pancit teruk today.

Pre-workout: 1 half boil egg, 1 scoop ON whey
During workout: Mass xxplosion
Post workout: 2 scoops ON whey
--
Observation:
- Lack of sleep last night... probably why today pancit.
- Serious lack of strength in both forearms, especially left arm. During deadlift... left hand's grip almost gave up at last few reps, unable to balance the bar properly in overhead press & bench press -- my hands shakes even if I have no problem pressing the bar. Arrghh...
- body weight = 53.3kg
- Goal reminder: fat-->15%; wt-->58kg; abs visible, large shoulders+delt, thick pecs, Xmas tree on the back... by Aug.

This post has been edited by iamyuanwu: Jun 7 2008, 11:10 AM

Bahagian A:

observation:
- squat form may have improved a bit, I guess...
- bench press still too weak to increase weight. @#$%^&*!!
- after each set of pendlay row, I feel that my right-lower back aches... something like a muscle pull. You know, when you sit on the floor with a hunch for too long, the back muscle sort of aches when you stand up. Is it because I'm dealifting too heavy in the previous session? Or should I lay off the deadlift for a week? Or is it my deadlift cacated? Will take a video and post here next time.
- gym owner taught me how to flex my lats & back. My back got some definition wei. Happy!

squat
50 x 5 x 5 (butt still juts to the left a wee bit, but less)

bench press
39 x 3 x 5
pause 15min (my friend let another fella share the bench and that idiot just held up the bench & did 6-7 set of 10 reps BP on that bench, messed up my timing.)
39 x 4 x 5

Pendlay row (felt a pull on right side of lower back. ???)
35 x 5 x 5

dips (the pump i feel in the pecs is simply crazy. I wonder why is it not much recommended for building the chest?)
13
10
9

captain's chair
12
12
10

Shanecross...
Thanks, m8! Yup, similar to the bend over row. But I deload every rep for the pendlay row. I'm guessing the plate being small means the bar is way too low on the floor. So I rounded my back, causing some strain. I'd probably take a few days off the let the back recover a bit.
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Anyone knows where to buy a dip bar?
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www.simplefit.org
Trying out the Simplefit level 2 routine at home. Maybe I can do this at home during rest days.
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Here's a photo of my back. Never seen my own back before. I was flexing my lats and ask my buddy - Henry to take it. Check out the delts too... heh heh!
Still lacking shoulders like boulders, and the xmas tree. Self consolation: but at least got a bit of V shape lah - the power of pull ups!

Wah lau... back double bicep pose. Tak sampai level lagi lah, 4Rings. Malu to pose -- biceps tarak, shoulders tarak, lower back tarak, hamstring tarak, calves tarak, semua belum ada lagi.

That's the Bionic Gym, RM 3 per entry. Heck, I have probably learned more stuff within 2-3 times going to that gym than 2-3 months in FF.

Yeah, I was flexing like the photo when the owner came over show me the proper pose:
hands on the waist, chest up, elbow to the front & [like JIB mentioned,] arch backwards. Henry was laughing so hard because both of us skinny dude with so little muscles was trying to flex among all the big guys there.

Taman Tenaga, Cheras. Cheras flats there, near the cheras-loke yew roundabout. The gym is damn ghetto, but the owner and people training there are friendly. They don't disturb you when you train, but they'll chat you up when you rest. Large guys there - I feel a bit inferiority complex everytime Henry and me enter. XD

4Rings...
I was there 8-10pm. We were 2 stick thin chinese boys talking quite loudly. We'll probably go there more often.
Which one are you? Call out to me lah, i'm 1-U.

Bata...
Thanks, m8!
Yeah, it's not the double bicep pose. That's my cipalk pose developed in my home bathroom to flex the lats.
Traps arr... that one have to flex another home-bathroom-ciplak pose to tunjuk a little traps.
Rear delts so lembik it felt like taufoo. The front delts was due to my super noobie effort 3 year ago - all i did was standing row, push ups and bicep curls... almost every day for 1 year.
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Trained with pizzaboy just now in Fitness One, Bandar Sri Permaisuri (just outside Salak Selatan STAR-LRT, 99/month or RM7/hour. Too bad no squat rack). Trying to improve squat, bench press, deadlift and row form. I hope form no more cacat. Might also replace Pendlay row with Yates row... I don't have enough flexibility to do pendlay row properly.

Errr... don't know lah, pizzaboy recommended. Apparently my form cacat... lacking the flexibility to do it. I not 100% sure how the pendlay row looks like. I guess I'm doing about 80% of the proper form.

Arrghhh, dunno lah. I'll keep to pendlay for the moment while I find out more about pendlay, normal bend over & yates row. Deng!

BTW, just now meet up with pizzaboy apa macam? I wanted to come, but I promise a friend to play football. Where you stay? Taynton? Midah?

I can't get a pump in most of those exercises in Stronglift-5x5 pun. Nada... i just feel tired overall. Only dips and pull ups has the best pump. The pump is so ridiculous after dips, it feels as if my chest wants to go kaboom.

Hypothesis:
I have more slow twitch muscles, 5x5 is too little reps.

Perbincangan:
-No pump when doing 5x5 (which targets fast twitch muscles?).
-Feel pumped when doing dips & pull ups which is in the range of 6-13 reps (slow twitch muscles working?).
-No soreness during lifting. No DOMS after training sessions. --> muscles (which are mostly slow twitch) are not put under enough stress+work.

Kesimpulan: Tak tau. Aku sememangnya n00b lagi. Unable to confirm hypothesis based on my current knowledge.

Cadangan: Cuba 3x10... tengok ada pump ke tak.

XD

Bahagian B
Instead of 5x5, did 3x10 partly to save time, partly to try out if higher reps can give better pump. Should I abandon 5x5 and use 3x10?
Observation:
Maybe just a wee bit more of pump. I really can't tell.

Squats
44.5kg x 3 x 10

Overhead press
bar x 10
22kg x 10
22kg x 10

Deadlift
59kg x 10
63.5kg x 5

Pull up
9 6 3

Dips
12

This post has been edited by iamyuanwu: Jun 11 2008, 12:07 PM

Jones...
You mean increasing the weights every set until I reach the working set, then only I start to do 3x10?

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Tried Simplefit.org level3 - home exercise during off days.
Monday: 2 pull ups --> 3 push ups --> 5 squats --> repeat until 20min is up.
Total sets = 16

Wednesday - 5 rounds for time (rest time not counted)
3 pull ups --> 10 push ups --> 16 squats --> 3min rest --> x5
= 7.50 minutes

Am I working out too much?

Got. 1 month ago... kena flu. Rested for 2 weeks. Now I don't care. Kau lat training until Aug.

Rest day pun aku buat push ups and pull ups.