double post

This post has been edited by iamyuanwu: May 23 2008, 04:23 AM

I'm looking for pay-per-entry gyms in Cheras, Pandan Indah or Ampang area. Any suggestions?
The free weights section should be well equiped.
BTW, is Top Gym in Pandan Indah pay-per-entry?

I'm going to workout with my friends who have no gym membership anywhere. (I got my FF percuma for the duration of the contest.)
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Today's workout (Thursday) in Leisure Mall.

Bahagian A of Stronglift 5x5

Squat
'bar x 15
'bar x 15
52.5kg x 5 x 5 (Fuh fuh fuh! Not sure if I will be able to increase weights next session)

Bench press
'bar x 15
'bar x 12
40 x 1 x 5 (fuh, kaulat. Reduced weight next set, if not... sure kena stapled)
37.5 x 4 x 5

Pendley row (at least that's what I think I was doing)
One PT kept looking at me doing it. Then he tak boleh tahan and grab those fixed weight bars and started rowing too.
'bar x 8
27.5 x 5 x 5

Dips
10
8
6

Leg curls (feet pointed down for more hamstring work)
30kg x 8
30kg x 8
30kg x 8
25kg x 8

Abs machine
'30kg x 10
40kg x 10
45kg x 10
45kg x 8 + 2(lousy reps)

This post has been edited by iamyuanwu: May 23 2008, 04:23 AM

I'll say this and you'll think "Pizzaboy menyampah lah" but machines, abs machines...is an absolute waste of time

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.

Hey, wondering how you doing with your weight gain. Mine was compromised for the last 2 weeks.

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.

I've always had this question to ask. Why men want tetek besau?

Stupid question...men want EVERY muscle in their body to be big.

Awohh.....what a mind squeezing answer.

I definitely don't want every muscle in my body to be big.

Hypertrophied muscles are pointless unless they're equally matched with sarcoplasmic muscular growth and an efficient CNS pathway. Trust me young padawan, you do not want big oblique muscles and huge gluteal muscles.

Strength+Fitness>Big big muskel

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.

Fun? It's actually tedious. 6 months to practice the clean and jerk and snatch form with a bar, before I could honestly call my technique close to perfect, with the bar. That didn't include the weights yet, and the weights, you can add another 2 months learning how to pull the bar overhead and squat under for the snatch.

And no not commonwealth, SEA games first. Commonwealth, lagi 6 tahun mungkin boleh lah....anyway, i'm coming over KL this Thursday, would like to meet up with ya guys. PM me man

Oi, mana your video? You said wanna post your video?

can jugs the opposite tetek when "together"...kakaka

*sorry ya kacau yer thread

Chow

This post has been edited by bata: May 26 2008, 02:48 AM

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!

Bro....

Your knees are not parallel with ur toes when you move down/up. This will put a big strain on the side of the knees and risk injuring urself. Be careful of ur left leg as it sways out when you were moving up. Both legs aren't really sync together when u move up.

Don't lock ur knees when you are at the starting position.

Control the down and up motion with the same speed. YOu are kinda going slow halfway and explode the rest of ur way up.

If u must, lift lower poundage to perfect the form first.

Good luck...

lol....same as my reason when i started man......
they will say " eh, boleh angkat ke ni? "
or offer to lift together pretty small things....huaaaaaa
when women say that you will be.....

Chow

This post has been edited by bata: May 26 2008, 05:14 PM

Hey yuan wu, here's what I think is your squatting problem

1. You have a muscular imbalance, your left quadriceps are weaker than your right, and your knees cave in when you rise from the squat. Address that with single leg squats or reduce the weight and correct your form.

2. Your hips aren't tight enough, your weight is moving all over. Your weight isn't on your hips and hamstrings. It's on your knees. Look at your own video and see, you aren't stable. You ARE lowering your hips but I think you break the movement from the knees. I can't exactly explain this on a forum.

3. You're doing a high bar squat, with a ***** pad. What gives? If you're doing a low bar squat, that's still ACCEPTABLE.

4. You "good morning" the weight up like an American powerlifter. Strengthen your back, keep it arched but not hyper-extended.

5. You're not SITTING between your feet. You're doing somewhat of a "box squat with no box". If I ask you to sit, you're going to curve your back..and fall forward.

6. You're trying WAY too hard to keep your knees behind your toes. If you ever want to learn to "sit" in your squat, forget that.

It seems like there's many, but I think it can be corrected, when you learn to "sit" in your squat.

Also I'll actually be coming on Wednesday. I'll be with SydG in the mornings about 10AM, to visit Bkt Jalil to get some information. Then we can chill out anywhere. Just pm me your num

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