wow. thanks for the many many replies guys!

snecx>> i don't think i can keep my knees from passing my toes. my weight will be too far behind. I tried it yesterday when the guy was teaching me. No way I could have squatted the bar without falling. But I'll try again in the mirror to make sure. Btw, the pics in your post shows a somewhat partial squat. Imagine her going A2G, I'm sure her knees will shoot forward to stabilize herself. If not sure pokkai

pizzaboy>> I agree with keeping my arch and that I should 'sit down' more. From the video it looks like I'm leaning forward a little. And I thought doing exercises with a slow and controlled pace is more effective and safer than rushing it? Not for squats? Thanks so much for the info post though and yes of course, I did read through the whole thing I'm the one who needs the info most what. Haha.

4Rings>> Sounds like a good idea. But I always make my way straight for the rack before anyone hogs it when I see it freely available Nothing's wrong with warmups doing light squats right?

jones>> okay, I'll try going lower. Thanks.


Correct me if I'm wrong guys. So I should:

1) keep my lower back arch throughout the movement
2) learn to 'sit' more so I don't lean forward too much
3) squat deeper
4) squat faster?

I'll post a hopefully corrected squat form the next time I squat. Thanks again

Maybe some of you guys could video yourselves squatting so we can compare? If it's not too much trouble.

jones>> you go to CF MV too right? I don't think I've seen you around. Maybe I don't recognize you.

This post has been edited by kege: May 19 2008, 11:46 AM

HAHAHAHA. I look so small they sure don't believe me la. And yeah sorry, abt the 'squat faster' I meant on going up, not the negative phase. Sorry. I guess I was overly conscious when he was video-ing me.

haha. sure! just pm me or something. but i'm just a beginner, quite malu

FRIDAY, 23/5/2008 - SHOULDERS AND UPPER ARMS

SEATED BENT OVER LATERAL RAISES
Warm up: 2 slow sets of 5lb x 20

15lb x 15
15lb x 15
15lb x 15
15lb x 15

SEATED DUMBBELL PRESS
Warm up: 15lb x 15

25lb x 10
30lb x 8
30lb x 7
25lb x 7

STANDING DB LATERAL RAISES
15lb x 15
15lb x 15
15lb x 15
15lb x 15

supersetted with:

STANDING ALTERNATING DB FRONT RAISES
15lb x 15
20lb x 8
15lb x 12
15lb x 12

finished with burns: 25lbs held to hip height for 30 seconds


warmed up upper arms with:
Cable Curls: 2 slow sets of 15lb x 15
Tricep Pushdowns: 2 slow sets of 25lb x 20

EZ BARBELL CURLS (weight of plates only)
20lb x 9
20lb x 8
20lb x 8
20lb x 7

supersetted with:

CGBP
50lb x 12
50lb x 12
50lb x 8
50lb x 9

SEATED INCLINE HAMMER CURLS
20lb x 10
20lb x 8
20lb x 8
20lb x 9

supersetted with:

TRICEP DIPS
BW x 8
BW x 7
BW x 7
BW x 8

time taken: 1 hr 15 mins


Decided to include shoulders today cause I didn't manage to work them properly this week. Not as strong today but a good workout nevertheless. Decreased the weights I normally use because I benched and did some laterals at the uni gym yesterday with a friend for fun . Plus, I've started doing my reps slowly and concentrating on each and every rep rather than just getting through the set. Muscles trained were fully fatigued and pumped towards the end of the workout. I probably won't keep up with my standard workout routines these few weeks as I'll be busy with exams. Hope I don't lose that much strength

This post has been edited by kege: May 24 2008, 05:55 AM

A2G or not, at least i'm squatting still stimulate my quads

wokay.. haven't tried before though. just cross your arms and put the bar there right?

haha.. i can back squat that la. and more. not sure bout front squats. thanks for the tip



all right. thanks. just needed the reassurance. I'll post a video of me deadlifting soon. I think I round my back when i go up on the deadlift..

SUNDAY, 26/5/2008 - Day 1

LAT PULLDOWN
Warm up: 66lb x 20, 66lb x 20

114lb x 8
114lb x 8
114lb x 8
114lb x 7

MACHINE PULLOVER
130lb x 15
150lb x 12
150lb x 7
140lb x 7

MACHINE ROW
110lb x 15
140lb x 10
140lb x 10
150lb x 10

SEATED CABLE ROW
94lb x 12
114lb x 8
114lb x 7
94lb x 10

DEADLIFT
90lb x 10 (warm up)
140lb x 5
140lb x 5 (video)
140lb x 5

BB SHRUGS
70lb x 15 (warm up)
120lb x 12
120lb x 12
120lb x 8
90lb x 12
90lb x 12
90lb x 10

SEATED CALF RAISES
70lb x 20
70lb x 15
70lb x 11
70lb x 10

STANDING CALF RAISES
100lb x 12
100lb x 10
100lb x 8
80lb x 10

Time taken: 1 hr 20 mins
10 mins cooldown cardio

Pretty good workout today. I definitely feel stronger. The weights felt lighter than normal for a few exercises. Pre-workout meal today was: big DIM SUM LUNCH. haha. Maybe that's why. Lots of energy. Plus I tried Vassive-NO nitric acid pump supplement I got as a sample with my ON Whey. Some fruit punch flavor which tasted like ANTIBIOTICS It was really terrible I had to hold my breath and shut my eyes to down it. Also tried adding Vassive-CE to my PWO shake which is basically some no load creatine formula. Some blueberry flavor. Didn't taste that bad; but then again, maybe cause I mixed it with my choc whey + glucose. Looked kinda funky though. The cleaner guy was looking at me funny drinking some blue substance. Review = NO supplement was pretty useless, no significant change in 'pump level'. But I did feel stronger, so maybe that was the cause. But so not worth the suffering my taste buds had to go through. The creatine formula was okay, but I don't think creatine is necessary. I think the only thing worth buying from ON is their protein supplements.

Today's the first time I tried doing Machine Rows. It's the one upstairs in CF MV. I don't really like it. Prefer dumbbell rows. Can't really feel the burn in the lats. I decided to cut out DB Shrugs from my workout, so I included more sets in BB shrugs instead. Calves workout was hell. Here's the video of my 2nd set of deadlifting:-



I think I round my back too much. And I have trouble not hurting my shins on the way up and down of the movement. Please critique and comment guys!

This post has been edited by kege: May 26 2008, 01:09 AM

okay.. noted. thanks

ahah. yeah.. usually I would increase the weight after my first set but I didn't cause I wanted to go slow and record my form. yeah sure lets meet up. I usually go in the evenings. PM me when you're going.

WEDNESDAY, 28/5/2008 - DAY 2

FLAT BB BENCH PRESS
warm up: bar x 20, bar x 20

90lb x 10
110lb x 6
100lb x 8
100lb x 7

INCLINE DB PRESS
50lb x 7
50lb x 5
45lb x 5
40lb x 6

CHEST DIPS
BW x 7
BW x 7
BW x 6
BW x 6

REVERSE CABLE FLIES
2 plates x 9
2 plates x 7
2 plates x 7
1 plate x 10

DB SHOULDER PRESS
30lb x 10
30lb x 8
30lb x 6
25lb x 7

DB LATERAL RAISE
15lb x 10
15lb x 10
15lb x 8
15lb x 8

time taken : 1 hr

Shorter workout today cause I worked out before classes. First time trying reverse cable flies and I like it Good, short and intense workout today. Only stopped to catch a breath and drink water.

This post has been edited by kege: May 29 2008, 01:58 PM

PROGRESS PICS


Here's a recent photo of me taken earlier today with my hp:

29 MAY 2008 @ 73KG


Definitely see improvement compared to this picture, which was taken in March:

8 MARCH 2008 @ 70KG


My rib cage is wider, forearms bigger, pecs thicker and bigger upper arms.

Unfortunately I'm also getting fatter my abs are slowly disappearing.

This post has been edited by kege: May 29 2008, 05:24 PM

I used to include SLDL's in my workouts but I can't seem to get the form right. Always feel it in my lower back. Plus I workout alone so it's harder to pinpoint my faults. But I'll try to get the form right soon.

And I used to finish off quads with Leg Extensions but only on a good day cause usually by the time I finish Leg Presses I'll be limping around for awhile looking for the water fountain Maybe when my endurance goes up?

hey thanks for the pdf had some great info on some lifts including SLDLs.

This post has been edited by kege: Jun 4 2008, 03:59 PM

on hiatus for a week. exams

haha.. thank u thank u. they're slowly reappearing cause of exams: i don't train, i eat less = i lose fat. hopefully not muscle. gaining definition by eating like a normal person (3 times a day) but i still need my supper.. damn hungry

yeah.. but have to la these few days for exam preparation and all. after wednesday then i'm back to normal thanks for the tip

have been putting BB on hold for a week now.. I know i'll be losing some muscle but oh well. I can't afford to fail my papers.


This post has been edited by kege: Jun 17 2008, 09:13 AM

started eating and training normally again. lost a lot of strength during my exams though, since i've been eating 3 or 4 meals a day only and spending most of my time sitting down.

trained my back and chest so far since my exams. chest still a bit sore but my back's recovered. dropped alot in volume and a bit of weight during training. gonna try front squats later. and i'll start adding volume back to my training next week. i'll try to get a video of my front squats to check on my form, since it's my first time attempting

THURSDAY, 19.6.2008 - LEG DAY

FRONT SQUATS
Warm up: bar x 20, 20lb x 10

40lb x 10
50lb x 8
70lb x 5 (failed at last rep, had to drop bar on safety pins )

LEG PRESS
180lb x 10
180lb x 10
180lb x 10
180lb x 10

SEATED LEG CURL
80lb x 10
90lb x 10
100lb x 10
100lb x 10

Front squats definitely hit the legs real hard. Plus, I don't need much weight. I couldn't climb the stairs after the workout and my quads were throbbing. It's been 2 days and the DOMS is INSANE. I can't even climb the stairs normally.

This post has been edited by kege: Jun 21 2008, 11:07 PM

FRIDAY, 20.6.2008 - ARM DAY

EZ BARBELL CURL
Warm up: bar x 15

20lb x 13
30lb x 8
30lb x 6
30lb x 6

supersetted with:

CGBP
Warm up: bar x 20

50lb x 12
70lb x 8
70lb x 8
70lb x 6

ALTERNATING DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 8

supersetted with:

TRICEP DIPS
BW x 8
BW x 7
BW x 7
BW x 6

CONCENTRATION CURL
20lb x 10
20lb x 8
20lb x8
20lb x 6

supersetted with:

ONE ARM REVERSE CABLE EXTENSIONS
3 plates x 10
5 plates x 8
5 plates x 8
5 plates x 7

Good arm workout today. Quite happy with the outcome since training and diet has been off for about 2 weeks. Tried doing concentration curls seated today and reverse cable tricep extensions. I find that it's a good finishing movement.

hahaha. sorry i think that was my friend. bustard

---

Added on June 25, 2008, 11:12 pmokay maybe it wasn't my friend. then please keep your comments to yourself cause i want to keep my thread clean.

ah thank u. someone removed all those posts

This post has been edited by kege: Jun 26 2008, 02:44 AM