dun have to worry about getting bulky if u increase your weights. maybe your definition of the word bulky could be different from others.
maybe wat u see as bulky is not to others or even your fren. women are very lucky as we don't have as much testosterones as men to grow huge. so dont worry. maybe your fren did not watch what she was eating, maybe thats wat caused her to look big...cos hor...with all the fat covering your muscles, u'll may end up looking huge aka fat.

as for the squats, you could probably just google some vids on how to squat. u'll be able to find some very good vid clips around.
what u could do to start squatting is to try it with you own body weight before trying to add on some weights. try to get the feel of it first.
start off by trying to make sure that your knees does not go over you toes and remember to keep you back arched at all times otherwise u'll be risking of hurting your knees and your back. well...thats at least how i started off ler. pizzaboy can explain and guide u further.

good luck~!

Squat form..hope it helps...I used this video previously.

No she became VERY bulky after started going to gym...everyone tot she put on weight and the shoulder become like 2x larger.
But anyway, as you said, it might be due to her diet also.

I'll try to do squat at home tomorrow, I tried before without any weights actually, but don't know whether correct or not.

Anyway, thanks

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Added on May 29, 2008, 4:12 pmTerima kasih~

This post has been edited by GreenNerdy: May 29 2008, 04:12 PM

29/5/2008 (Thursday)

Leg press
- 1 x 20 x 32kg
- 4 x 20 x 41kg
- 1 x 10 x 50kg

Lat pull down
- 1 x 20 x 18kg
- 1 x 15 x 23kg
- 3 x 10 x 23kg

Row
- 1 x 20 x 25kg
- 1 x 10 x 27.5kg
- 3 x 15 x 25kg + 1 plate (don't know how much it weigh)

Back extension
- 1 x 20 x 37.5kg
- 2 x 20 x 50kg
- 1 x 20 x 50kg

Torso rotation (each side)
- 1 x 20 x 30kg
- 3 x 10 x 50kg

Cardio
- Cross trainer, 65minutes, 851Cal
- Treadmill (to cool down), 10minutes, 30Cal



Diet:
10:30am - Workout
3:00pm - Lunch - beef, egg, tofu, 1/4 rice, honeydew with milk
5:30pm - 3 piece high fibre biscuit
7:45pm - Dinner - fish, roast chicken, tofu, egg, vege, 1/2 rice
9:30pm - some prunes


No whey protein after workout today coz i got no thermo bottle to bring milk to gym..
forgot to wash mine and kept it overnight......and the smell.....

First day trying with more weights than I usually do, it saves a lot of time, but i need some time to get use to it
And I'm not sure how much is enough, do I max it until i can only do like 10 reps? or more? or less? blur



This post has been edited by GreenNerdy: May 30 2008, 12:49 AM

2/6/2008 (Monday)

Leg press
- 1 x 20 x 41kg
- 4 x 15 x 50kg

Chest press
- 1 x 20 x 9kg
- 4 x 10 x 14kg

Pec fly
- 5 x 10 x 9kg

Bench press
- 5 x 10 x 9kg

Tricep extension
- 3 x 20 x 9kg

Tricep press
- 2 x 20 x 27kg
- 3 x 10 x 32kg

Cardio
- Cross trainer, 65minutes, 850+ Cal
- Treadmill, 10minutes to cool down



Diet:
9:45am - workout
1:30pm - soy bean milk, watermelon
1:50pm - 1/2 fried rice, chicken cubes
5:00pm - whey protein with skim milk
8:00pm - fu yong egg (huge one), 1/4 rice

gambar leh?

tak boleh post leh..
shy

4/6/2008 (Wednesday)

Leg press
- 2 x 15 x 41kg
- 1 x 10 x 50kg

Leg curl
- 5 x 10 x 23kg

Glute (each leg)
- 2 x 15 x 20kg
- 2 x 10 x 22.5kg
- 1 x 10 x 25kg

Row
- 5 x 15 x 25kg + 1 optional weight (don't know how many kg)

Lat pull down
- 5 x 10 x 23kg

Torso rotation
- 3 x 10 x 50kg (each side)

Back extension
- 3 x 10 x 50kg

Cardio
- Stepper, 30minutes, 250Cal


Diet:
11:45am - workout
4:00pm - whey protein with skim milk
4:30pm - high fibre biscuit, prunes
8:30pm - cabbage, mee hoon, tofu, egg, chicken breast fillet



Forgot to bring my ipod today, that's why no mood to do cardio very sienz.
Then after workout, too many people in the food court, lazy to fight for the seats so wanted to head home and cook, mana tahu no more gas so i ate biscuits only

Don't know why this few days mid valley always full of people, is it because of school holiday?

Going to Fitness First leisure mall tomorrow

11/6/2008 (Wednesday)

Leg press
- 1 x 20 x 32kg
- 4 x 20 x 41kg
- 1 x 14 x 50kg

Leg curl
- 5 x 20 x 23kg

Glute
- 4 x 20 x 22.5kg
- 1 x 20 x 25kg
(for each leg)

Leg extension
- 5 x 15 x 23kg

Chest press
- 2 x 20 x 9kg
- 3 x 15 x 14kg

Bench press
- 5 x 10 x 10kg

Pec fly
- 5 x 10 x 9kg

Cardio
- Cross trainer, 57minutes, 760Cal



Diet:
10:45am - Workout
2:30pm - Lunch - Egg, beef, chicken, 1/4 rice
6:00pm - Yogurt
7:00pm - whey protein with skim milk



Had almost 1 week break. Went back hometown for holiday.
Feel dizzy during cardio today, everything went black when i stop suddenly. Almost pengsan. Sat down for 10minutes to recover Am i getting old?
15th of June will be my last day in CF mid valley, will try out fitness first for 1-2weeks till i decide where to go after graduate.

Wait.. are you really a girl?

Where were you when I was in desperate need for a female training partner?

Bah

---

Added on June 12, 2008, 3:05 am*ahem*

As a person with broad shoulders, one shouldnt consider that as a curse. If you study female mannequins - they all have broad shoulders. People wore shoulder pads in the 80s to make up for their droopy shoulders. Big plus point - people with naturally broad shoulders hv smaller waist, hip and ass "illusion".



w00t!

Anyhoo, people with broad shoulders shouldnt be wearing loose clothings - they should be fitted at the waist.

This post has been edited by Syd G: Jun 12 2008, 03:07 AM

OMG syd...just when i needed a training partner u quit ff. ish ish ish.

But anyway...its hard to find clothes that fit the waist and the shoulders at the same time. Unless they are sleeveless.
most of my clothes dun fit my shoulders anymore. so sad.

No money liao at that time

Here's a tip when buying clothes that are not meant for ..er.. "perfect hourglass figures" : get them fitted.

Buy the ones that can fit your shoulders and splurge some extra cash to get them fitted at the waist... Looks damn sexy

I was probably still eating like a cow when you started training
Anyway I would be most willing to train with you, it is like having a trainer with me

*not talking about the broad shoulder issue anymore*

14/6/2008 (saturday)

Row
- 1 x 20 x 25kg
- 4 x 12 x 37.5kg

Back extension
- 2 x 30 x 50kg
- 3 x 15 x 67.5kg

Lat pull down
- 5 x 15 x 37.5kg

Torso rotation
- 4 x 10 x 50kg

Tricep extension
- 5 x 10 x 9kg

Triep press
- 5 x 10 x 27kg

Cardio
- Cross trainer, 65minutes, 851Cal


Diet:
11:00am - workout
4:00pm - Lunch - 1/2 rice, steam fish, some spare rib, orange juice, cucumber
8:30pm - Dinner - Grill chicken, honey lemon



Last day in CF. Going to miss there

19/6/2008 (Thursday)

Chest press
- 6 x 12 x 15kg

Leg press
- 5 x 10 x 40kg

Leg curl
- 5 x 12 x 20kg

Leg extension
- 5 x 10 x 20kg

Lat push down
- 5 x 10 x 10kg

Cardio
- Cross trainer, 10 minutes, ?Cal
- Stepper, 30 minutes, 180+Cal
- Cardio wave, 20 minutes, 128Cal


Diet:
9:30am - workout
1:00pm - Lunch - egg, chicken, 2 small sausage, 1/4 rice
5:00pm - whey protein with skim milk
5:45pm - Orange
7:30pm - Dinner - steam fish, a bit of beef, tofu, 1/2 rice



Terminated my membership at CF mid valley, so my gym schedule is kinda messed up and highly dependent on my friend's schedule.

Went to FF Cheras leisure mall today, with the 10 session free trial promotion package.
Here's my first impression - staff at FF leisure mall are less $$ minded than those in CF MV. And there's less hassle for guest to enter, all I did was register myself at the counter that's all...no brain washing session and everything.

Machines at FF leisure mall are newer compared to CF MV, although there was less machine in FF leisure mall and i can't imagine the traffic after working hours. This point I would prefer CF MV, although the machine are not so high tech, but that doesn't matter for me. And CF MV is spacious enough.

Locker. Slot in membership card, lock, remove the key - don't have to bring own padlock. I'm thinking there might be less theft cases in FF. Changing room and shower room are more spacious than CF MV, and with door. Too bad there's no complimentary towel service...

I was offered RM163/month for Home and RM175/month for Passport, 0 payment for 1st month. Didnt sign up though, will try for few more times before I can dicide.

This post has been edited by GreenNerdy: Jun 20 2008, 09:56 AM

still no gambar after 5pages T_T

Show some before and after pic to motivate us!!!

you're bulking up why do you need motivation from me?
I scared after you see my pic you would rather stay skinny

Thats their standard rate. Nego kaw kaw and tell them that you just finished ur contract with CF MV and is now shopping around for better deals. If cannot find then you'll stick to CF MV Tell them CF you're paying only RM125/month with more spacious space etc. And the RM50 difference in monthly fee can more than makeup for parking/toll/petrol cost

There's a forumer here with RM125/mo fee for passport. Just make sure you nego kaw kaw

aiyo, motivation nothing to do with becoming fat/skinny.

i will get motivation by looking how much u progress, to get that chemical substance to make my brain think "nothing is impossible"

lol..
let me finish my thesis, then i'll find some pic and post.
malas to find now, not like i take pic very often anyway