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

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

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.

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.

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

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.
----

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.

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 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?!

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

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?

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

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

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