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.

The bar in front of you when squatting is called a front squat, get it?

The FF trainers do come around to check and point out if your form is wrong, once in a while lah...I do get annoyed if they disturb me too often

And a whole list of other certifications too!
I wonder... are they aware of the various workout programmes out there for different goals? Some people just want to increases fitness level, some to loss weight, some to increase strength, some to bodybuilding...
Or is it that FF has an in-house policy that does not allow them to prescribe other programmes like 5x5 or Max OT?

Oh... that's the front squat.
What I meant was the FF trainers coaches others to lean the back of the shoulders towards the bar on the smith machine -- the feet is about 10-20cm in front of the bar.

Prolly they are keeping to the "knee behind toes" rule.

I've seen some guys squat beautifully down there, "REALLY"

They literally DROP to the back and have a "spotter" CATCH them as they "ascend" (fall) downwards. Hello! There's no imaginary chair behind your arse moron. Then they have their "spotter" support them as they go up. The guy suddenly turns to become a bloody smith machine.

Hell their knees are definitely behind their toes. But their back's turned inside and they don't hvae a single idea of what they're doing obviously.

There's one guy down there at FF Curve, I think he's doing crossfit training. He does a lot of RDL and heaven knows what. But the last time I checked, Crossfit is about compound movements. Fellow does a lot of pullovers for Crossfit aye....funny fellow. And 1/4 lunges. Cripes...

HELP ME! And no PT's com,plain. I squat, all stare. Ballz...

---

Added on May 9, 2008, 3:10 pmI should So stop b****ing bout PT's.

This post has been edited by pizzaboy: May 9 2008, 03:10 PM

im there monday,wednesday,friday, sunday maybe depends on situation,PM me when you're going , unfortunately i dont think i can train with you, the routine i am doing is not suited for your goals however i'll help where i can double your vitamins and rest up (btw if you're looking to get lean try posting your diet here, can get lots of help from peeps here ... i think your flu might be the result of your diet.. carb cycling maybe), cant let others overtake you! REPRESENT LYN! haha if you win dont forget to mention about the H&F section Good luck!

No problem. We can just meet up and get on with each others routine. Oh, and pester them to get a squat rack.

For the flu, it came back full revenge after the short stint in the gym on Tuesday. It really is no fun when you're down with flu -- and this is just a normal flu. I've never felt so sick before. Imagine kena bird flu or spanish flu (killed at least 20 million people in 1918).

My diet is a mess. I just eat whatever my dad cooks. Darklight is going to come screaming at me about diet timing and all that.
Nah, I don't do carb cycling (I don't even know what it is until I googled it)
-----
Cooking class tomorrow in Nikko Hotel (part of the contest modules). I'm gonna pwn those guys!
-----
Pizzaboy is anti crappy-PT! Bwahahahah~!
I'm going to show Vinnie my routine and see what he says. I don't know a lot lah, but enough to tell if he's bullshitting me.

I saw you in the first aid class (via the magazine of course).

I just realised today... I'm the scrawniest dude amongst all the contestants! Crap!
Most of those guys can hide a chicken in their biceps.

$%^&*^%$#@ the flu! Can't wait to get well and start training.
-----
Made a salad, a casserole dish and steamed chicken in today's R&D module in Nikko Hotel!
Everything is prepared. All we had to do is just mix and fire up the pots. You'd have to be darn stupiak if the food taste bad.

The black eyed peas+kidney beans+green,red pepper+cabbage+vinegar+thyme salad was very nice.

The casserole is the best. The chicken sausage is a special order sausage for Nikko Hotel. And the sauce is superb! Vegetable stock+diced eggplant+diced tomatoes+thyme+chopped garlic & onions. Yummy. Too bad I couldn't eat much today.

The steamed chicken filet in honey-mustard-yoghurt-sauce taste too bland for my Malaysian tongue. And mustard+yogurt?!

mustard (thumbs up)
yoghurt (HEAVEN!)

I lyke.

Go go start training with JIB, get him to squat you till you shiver.

I love yogurt too, but I think we overkilled with the mustard. Shouldn't have put the whole thing in. Bah, the chicken just wasn't that nice. I want flavours & spices - give me tandoori chicken anyday! =)
-----
Back in the gym just for the sake of being back in the gym. No particular routine for yesterday's workout - for exercise purpose only. Lost 1.5kg over the flu ordeal. @#$%^&*!

Squats
50lbs x 15
50lbs x 15
50lbs x 15

Bench press
20kg (empty bar) x 20
25kg x 12
30kg x 10
30kg x 10

Barbell row
20kg (empty bar) x 10
22.5kg x 10
22.5kg x 10

Deadlift
52.5kg x 10
52.5kg x 5

recovered from your flu already? when do u usually train? you all train together at one time?

This post has been edited by JIB-89: May 15 2008, 06:53 PM

Train together with Pizzaboy, you mean? Nah, I don't even know how he looks like in real life. I'm a scrawny fella whacking the weights in Leisure Mall. I'm probably the smallest dud there.

I'm starting to train with a friend of mine on Friday evenings, in Bandar Tun Razak public gym. RM2 per entry. That's because my friend don't have fitness first membership and he can't find time to workout that much.

On other days, I train alone on any day I like, as long as I get a 1 days rest in between the workouts.

I like deadlifting in FF -- it makes heck of a noise when I deload everytime. Like something serious in FF is broken. *KLING KLIANG! X^D

I think I'm able to find a way to improvise a squat rack out of other equipments in FF leisure mall. There are 2 racks for holding those fixed weight mini barbells. I'll just pull them apart, put 2 bars on the top of the racks and use them as temp racks. Lets see if the trainers will buat bising.

My routine is here:

Went to Bandar Tun Razak gahmen gym. Bugger... the place got burned down! The gym room all charred and black. So we had to go to the gym in IYC next door. No squat rack again. And the gym attendent basically lives there -- the dips bar is used as clothes hanger for his children's clothes. Hah hah!

Went with 2 friends, end up talking & demonstrating too much and working out too little. My friend - Penyu, never been to a gym before, has a darn good form for squats and the row -- all he did was just watch me with my cacat form. Pwned by n00b.

Squats (had my 2 friends lifted the whole barbell+weights and put them on my shoulders. The squats totally obliterated them too.)
20kg x 12 (warm up)
47kg x 5 (I feel so malu with such light weights)
47kg x 5
47kg x 5
47kg x 5
47kg x 5

Bench Press
20kg x 15 (warm up)
25kg x 8 (warm up)
34kg x 5
34kg x 5
36kg x 5
36kg x 5
36kg x 5

Pendlay row
20kg x 12 (warm up)
25kg x 8 (warm up)
29.4kg x 5
29.4kg x 5
29.4kg x 4,1/2
27.2kg x 5
27.2kg x 4,1/2
(will try with lower weights next time for proper form)

Dips
8
6
6

Gym tutup liao. So didn't do triceps pull down, db flies, front+side raise & leg curls.
Am I warming up correctly?

Hey, are you the one with the long hair? On menshealth?
19.5 BMI?

Actually, warming up is quite subjective. Some guys, for example Mark Rippetoe, says that he needs 10-15 minutes to warm up. I can understand I guess, old guy, creaky bones. Marc Bartley has his friends rub heat rubs on him to warm up

I warm up by working up to a 1RM or 3RM and dropping to my work-set. IT's all subjective. But generally, you should feel a bit warm, that's why it's a warm-up.

Anyway, say hi to victor for me when you see him. Say Kirks greets.

1. Yeah, the long hair. The session with Redken, the hairstylist cut until like military cut liddat. Now I have short hair. I think I look better with long hair. Time to let it grow again.

2. Thanks for the heads up on warming up. I'll do low weight, high rep for warming up & see how goes.

3. Will do. Kirk? Star Trek fan, aye?
-----

JIB-89...
Are you in Leisure Mall today kah?

-----
Bahagian B
Yay, found a way to improvise a make shift squat rack. Leisure Mall weights are weird ass. Dumbbells in lbs, Plates and machines in kg. Is it so difficult to buy dumbbells in kgs meh?

(about 1 minute rest between sets)

Squats
'bar x 2 x 20
50kg x 5 x 5

Overhead press (never done this before, took a few sets to find the groove)
'bar x 8 (warm up but tak jadi, tire out instead)
22.5 x 5
bar x 5 (bar is 20kg, right?)
bar x 5
bar x 5
bar x 5

Deadlift
'50lbs x 2 x 10
55kg x 5
57.5kg x 5
57.5kg x 5

Pull up
4
1, 1/2, 1/2
1, 1/2

Hammer curl (so whacked out I can't even lift 10lbs properly. Consider removing this from routine)
10lbs x 3 x 10

Stiff arm pull down (don't see the point of this exercise now that I've done it. Consider removing also. Apparently, I did it the wrong way today. It should be high rep, lighter weight, body bend forward a little. I dream of V shape!)
12.5kg x 8
12.5kg x 6
10kg x 5

Standing row
25lbs x 8
25lbs x 7
25lbs x 7

Weighted sit up (Inspired by a friend who has nice abs, girls go gaga over his abs when they touch his tummy during clubbing. )
20lbs x 3 x 8

Leg curls
25kg x 4 x 8

Yes, was there at around 1 i think

You're doing too much. That stronglifts routine, is actually Bill Starr's routine. He just changed it a bit, and called it his own, that bloody knock-off.

Anyway, you can get strong and big via the squats, deadlifts and presses as well as rows. You don't need the curls, forget the pull-downs, forget the machines at the moment.

The thing is about these movements, is you can do it 3x10 today, 5x5 tmr 3x3 the next and 1x20 next week, how unsystematic, and you'll STILL grow like a weed provided you've enough food.

They're just strong movements you see. And at the moment, I don't even see why you need a routine like "stronglifts billstar knockoff". You just need to increase weights at every dammed set, hit all five reps, move to the next exercise and do the same, in good form.

Go home? Rest. Grow.

Forget bicep curls la......not yet.

---

Added on May 21, 2008, 8:03 amkirks is my real name btw.

This post has been edited by pizzaboy: May 21 2008, 08:03 AM

JIB-89...
I was in the free weights section from about 1.30pm to 3.30pm. I wwas stumbling with the barbell doing empty bar squats for warm ups.
Which were you? There were quite a few fellas in the free weights section.
---
pizzaboy [aka Kirk]...
You're right. The accessory exercises is an overkill. I basically don't have the energy to do them after the main lifts. And it was taking way too much time in the gym to complete it.
Everytime before each set of the main lifts, I need to mentally brace/prepare myself to do it. They are so challenging. Fuh! Fuh! Fuh! X^D

was wearing full black attire, animal T-shirt , i was in front of the Incline B.P, you were training with someone isit?

This post has been edited by JIB-89: May 21 2008, 01:27 PM

Alamak, tak perasan anyone in black and with animal motive. No lah, I always train alone in Fitness First. Have not got to known people in the gym yet -- I should though, since I'm working part time as a public mutual agent.
I was the one with a piece of paper to jot down my workout. Heh heh, I managed to use the fixed-weight-barbell rack as a squat rack. Trainers didn't say anything -- so it's all good.
I'll be going to LM again tomorrow, either early morning, or mid afternoon.

Now I'm looking for those pay per entry gym in Cheras, Pandan or Ampang area so I can workout in the weekends with my friends.

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.)
---
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?


---
Yeah, lets meet up. You free pagi, petang or malam?
---
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.
---
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!
+++
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)

---

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

Nice progress man. The reason you row and ache your back is because you are putting to much tension on the lower back. Rows are gravitational exercises, go easy on the weights and get the form right first. Thats what I did, but I do the reg barbell row. I bet it works the same. Cheers

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.
---
Anyone knows where to buy a dip bar?
---
www.simplefit.org
Trying out the Simplefit level 2 routine at home. Maybe I can do this at home during rest days.
---
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!

You don't flex your back like that. You should do a back double biceps pose.
This pose is to show your delts, arms and back.

Throw in some hyperextensions, you gotta make the "parit" in your back
Keep it up
which gym is that anyway?

This post has been edited by JIB-89: Jun 8 2008, 08:16 AM

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.

Where is this bionic gym?

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

I was there on Friday. What time were you there?

that is not double-biceps pose, more like front-lat spread pose.
anyway, nice back, but lack rear delts, and traps, can clearly see because your front delts overpowering them

Chow

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.
---
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.

I was there at around 8pm. I delivered protein supplements to the boss and left. Didn't stay to watch you guys workout. Gotta rush for dinner.

dude why yates row? do the traditional bent over row la. best

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 stay at taman pertama.. near midah.. we could meet up anytime lol

Don't make things so complex. Do a version of row, which you can FEEL your lats, upper back ...or the entire back structure working hard at it. You can even use dumbbell rows if you'd like to lessen the strain on your lower back.

Back training...it'd be better to use the bb'ing style of it. Something where you can feel the contraction, burn and what not whn you're doing it. Where you can feel the stretch la and all that.

The nama all different, but it's really up to how it feels good for you. In fact, doing pull-ups I feel nothing on my lats. But it feels more of a stretch when i'm doing close grip chin-ups. See? Different people, different methods. No textbook for weightlifting la.

dont feel down or look negative on yourself, stay confidentlah bro....
stop staying ciplak, lembik, cacat....this is all demotivating words

Actually I don't feel pump training my lats. But they grew faster than my chest which I felt good pump and sore.

That's sorta good thing right? I felt the pump a few times and it was rather painful. Hated it.
Btw do you mean you don't feel a stretch on your lats and back at all when you're training them?

I do but I can't get the pump and soreness like the chest.

weird. i'm totally opposite of you. i cant get the pump on my chest.. but i get serious pump on my lats after some heavy duty rows.. haha

Maybe we could exchange those body parts when we workout the next time.

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

You won't get pump doing low reps. As a newbie, you should be doing 12 - 8 reps range.
If you are doing it correctly in strict form, you should get the pump.