Hey darkie,

I donno why but it does seem difficult to get past 50kg squats, I feel like I can't balance myself properly if I do heavier. Calf presses were fine though, today I managed to do 150kg on the squat machine....though my legs were like jelly the whole day today...

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Added on April 23, 2008, 4:50 pmYup. Agreed. All the other classes are crap. If you wanna increase muscle mass, go and lift some weights, be it free weights or machine. I only like RPM for cardio as I think it is the most cardio-intensive among all the GroupX classes.

This post has been edited by yeeck: Apr 23 2008, 04:50 PM

what? u can do extra 100kg on smith machine squats and u cant even get pass 50kg on free weights squat? very disturbing

Read my post again Jones....it's 150kg of calf press using the squat machine....haha. I think I managed to hit 60kg before....but that was before I started my cutting phase. Now it seems like a plateau at 50kg.

This post has been edited by yeeck: Apr 23 2008, 06:48 PM

lol.. so to say ur calf is heavier then ur squat and u r wondering why izit?

Hey man. For the squats, there're many factors. One of them is your stance. The narrower your feet (as in the bodybuilding stance as opposed to the powerlifting stance), definitely the harder it is to balance. I don't go heavy on squats anymore though. Do you go ATG? I think as long as it's below parallel, it should be fine. It's very difficult to go ATG if you're on the bodybuilding stance. Nice calf presses though. =)


That might explain it. You're cutting. But then, if you cut properly, you shouldn't experience loss in strength, more like loss in endurance imo. How many calories are you cutting daily? Are you replacing your caloric deficit from cutting carbs with more protein and healthy fat? I'm not sure how you adjusted your diet. Need more details.

Hmm... no, it's natural to calf press heavier on a machine compared to freeweight squats because the stabilizing is done for him, I've experienced the same thing too.



This post has been edited by darklight79: Apr 23 2008, 08:01 PM

Arms 23/4/2008
Hammer chins 2 x 8
BW dips 2 x 8

Dumbell curls (per arm)
50lbs x 8
50lbs x 5 (fukker, don't know wtf happened, i think my wrists are still fatigued from the deadlifting yesterday)
40lbs x 9
40lbs x 9
35lbs x 10 (much better, i almost started smiling again, almost)

Supersetted with:-
Skullcrushers
120lbs x 9
120lbs x 9
120lbs x 9
115lbs x 8
95lbs x 13

Machine preacher curls
8 plates x 10
9 plates x 10
9 plates x 10
9 plates x 10
8 plates x 9

Supersetted with :-
CGBP
185lbs x 9
155lbs x 10
155lbs x 10
135lbs x 12
135lbs x 12

Concentration curls
20lbs x 12
20lbs x 12
20lbs x 12
15lbs x 12

Supersetted with:-
BW dips
BW x 12
BW x 12
BW x 12
BW x 0 (muscular fatigue)

Comments:-
Mediocre arm workout. I'm still fatigued from my deadlift workout. Endurance PRs in db curls, poundage PRs in machine preachers and skullcrushers but experienced muscular and joint fatigue on CGBP, and last set of BW dips. I think i need a day off after heavy deadlifting.

This post has been edited by darklight79: Apr 23 2008, 08:02 PM

might be... but 100kg aint right, right? lol

Well, I guess stabilizing's done for you. And maybe he's using a different leg machine.

I'm using the decline leg machine for the calf press (or should it be raises???)

Doesn't matter as long as you're still getting in a great calf workout. =) Wei, you still haven't told me, how's the stance in your squats? And the diet change thingie.

Definitely below parallel...trying hard to be strict ATG. Legs as wide as shoulders. As for diet, no more milk for me (allergy issue), I've cut down on carbs but try to have more protein (eggs, meat, soy) as replacement.

Bro, your goals are bodybuilding correct? IF you're using the bodybuilding stance (legs closer together), you don't have to go ATG, in fact, it's more dangerous to do so. Your main aim is to develop your quads, outer and inner sweep. When you get to advanced stages, going ATG may take you more away from your desired physique as the glutes get more emphasis than the quads. For example, some of Ronnie's squat vids, ever seen him go ATG?

And as for your diet, you're doing a good thing but try to get in a bit more carbs during pre and post workout times. And you need a lot of good fat too. Natty PB comes to mind.

May i know, what brand of PB do you guys' use?

If you are saying the narrow stance, something like this? http://youtube.com/watch?v=dpzU14f80B8

IMHO thats a lil harder to balance, even without ATG. But then again, will you actually under develop your quads when squatting ATG wide stance?

Will you be also utilizing your front feet rather that your heels to get up?

This post has been edited by shanecross: Apr 25 2008, 12:33 AM

Steffi's. That brand has no added sugar.

Yes, which is why in bodybuilding, weight does not matter. Contraction and mind muscle connection does. I don't go ATG wide stance. Powerlifting is not my goal. I've not done one rep maxes for a long, long time.

Ah..am using steffi as well, hmmm...which is why I am actually going on a bb`ing routine next.

steffi's? where do u guys get that from? some special health store or something?

Dude, you could get it in Carrefour man.

aiyoh.. my place no carrefour. kk thanks. i checked jusco and giant dont have. JIF brand is pretty tasty but a lot of sugar i think. always got ants even tho its sealed tight. thats how sweet it is. had to keep it in a cabinet so those muthafuggin ants dont get at em

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Added on April 25, 2008, 1:14 pmbtw dark, do u workout your abs? mine are starting to look out of shape and i think they're rather small.. thinking of doing weighted ab crunches n stuff. what do u guys think? i've always only used bodyweight exercises cause i read stuff that u shouldn't use weights for ab work n stuff on bb.com.. but i'm not sure. thanks

This post has been edited by kege: Apr 25 2008, 01:14 PM

Yeah i work out abs on arm day but not many sets. I'm happy with a 4 pack. What matters is people see i'm a bodybuilder without me needing to take off my shirt. =) Not pulling it up all the time and say hey look at my abs.

And i guess not using weights for abs cos they'll cos the muscles to protrude outwards once they grow in size.