Try front squats. They stimulate quads like nothing back squats can do. Rawrr!

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

That's the cross grip style. It's usually for people who don't have the flexibility. If you have, try the clean grip



The lady's doing 135LBS. You gonna have to beat it aight?

There's nothing wrong with your squat. Pretty good imo. You're bodybuilding, not powerlifting. You don't need to go ATG. As long as you go below parallel, it's fine.

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

bad form. round back, bar too far from your shin. overall ok ok la. work on strengthening your lowerback more

Alamak...scared hurt your shin pulak....wear long pants la...Yeah...your back is too rounded...try to lock it before descending, else the weights are too heavy for you.

okay.. noted. thanks

wow....the squats looks easy for you lol respect...i cant do that much weights for squats
CF MV...lets meet up lar one day...i workout kat CF MV too...

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

ur abs so nice!
wish i was u!

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

Friend, you are losing muscles by eating 3 times a day.

No wonder my gains are slow too.

In BB you gotta eat 5-6 protein meals regularly. I am currently eating 4 meals daily and I could hardly gain muscles. I need min. 5 protein meals daily to gain muscle mass.