How many times per week? Can give discount ar? I want to learn ler.

haha
i am just joking la, i am too noob to teach swimming not up to that level
but able to teach a basic
i only know freestyle, breastroke
normally i swim at Tarc's swimming pool

lol, yesterday i tried using the paddle and swim freestyle, able to reach 45s for 50m
paddle rocks without paddle only 50-52s

Wow u must teach me. I wan to learn freestyle.

if you able to enter the Tarc....
unless you are tarcian or alumni,
outsider cant get inside

Ceah Are you a tarcian?

Ex-tarcian, Tarc Alumni

Haih forget it la cant learn from u then.

, actually that's not hard to learn swimming,

just see you want to learn or not nia, do you believe that, my friend just cincai teach me
they just teach me 1 day, then i learn myself, watch video(youtube got alot), see how pro swim..
took me quite long to master lol, as try and error.

but i still advise you find a decent trainer. that's not hard to find

Well for me i picked up free style and breast stroke in less then 2 weeks (had a teacher) - not really mastered it but basically just practice on my own what he taught ,after a month of practice you should be pretty decent at it

This post has been edited by kikikilly: Aug 3 2008, 10:43 PM

Week 4, Day 22
Monday, 2008 August 4

Damn, today supposed to be Swimming days, but i am tired, yesterday overnight rushing my work...only slept 3 hour

Rest

Diet

7.40am: Breakfast
2 half Boiled egg
2 Slice of PB WW bread
1 cup of Nescafe

10.30am: Tea
2 slice of PB WW bread

12.15pm: Lunch
Rice+Chicken +Duck+Pork

2pm: Tea
Biscut

4pm: Tea
2 Slice of Tuna WW Bread

7.00m: Dinner
Lemon Roasted Chicken Onions
Park Choy
1 Carrot
1 cup of Coffee

11.05pm: Supper
A cup of HL milk

This post has been edited by yeah_guyz: Aug 4 2008, 11:48 PM

Week 4, Day 23
Tuesday, 2008 August 5

Strength Workout

Warm-up
Full Body Stretch

Barbell Squat
1x12x 5kg
1x12x15kg
1x12x20kg
1x12x25kg

Dumbell Bench Press
1x12x12kg
1x7x12kg

Barbell Deadlift
1x12x10kg
1x12x25kg
1x12x30kg

Standing Barbell Military Press
1x12x20kg
1x12x25kg

Diet

7.15am: Breakfast
2 slice of PB WW Bread
2 half boiled egg
1 Tbs of olive oil
A cup of coffee

10.30am: Tea
Biscut

12.40pm: Lunch
Rice+vege+egg+meat

3.30pm: Tea
2 slice of PB WW Bread

6.15pm: Pre-workout
Half cup of Milk
2 Biscut

6.45pm: Strength workout

9.10pm: Dinner
Sizzling Beef with rice
Sotong+vege
Teh Ice

This post has been edited by yeah_guyz: Aug 5 2008, 10:48 PM

eh your weights included the bar's weight or not?

I am curious too

yap,

5kg is Barbell weight(shorter barbell 5kg or 7kg? i not sure)
20kg is Olympic barbell weight

what's wrong? am i lifting too light

this was a first time i did standing military press

Yeah I think it is light.

eee..last saturday i been to TARC also, got water polo isn't it? I went to the club house for afternoon gym session. Which gym u go?

ah ha!!
another tarcian spotted!

hehe, i knew that. as it was my 1st visit to those gym.. quite a old gym.. most of the plate rusted ....
i will just stick to olympic bar next time..

i were busy to asist my friend, his 1st visit to gym...lol
i told him do deadlift,squat,bench press..ya his answer is like all those newbie

here is his replied
i want to train my arm, my shoulder..i dont need to train my back my leg...
lol, spent long time to explain to him

i think i can lift heavier for deadlift, but not squat..my leg was shaking during last few rep...lol perhaps too much rep.

anyway, i will start my Ripeetoe workout on week5

huh. got meh? what time you been there? i went at 6.30pm, not much people.

cool, you also Tarcian,that's nice. it's hard to find a friend that like swimming,perhaps next time can swim together teach me

1 day at Tarc old gym, 1 day at Iron Fitness gym, yesterday at Alpha gym

Tarc gym=crowded
Iron Gym= nice equipement, but got indian barbarian..banned

Alpha gym= not so bad just the equipment alil old

not surprice...lol Tarcian alot lengzai lenglui ....lol

I am the other way, i can squat heavier than deadlift, i feel weird going deadlift hence i am not doing it now hahaha...

read here, nice information

http://forum.bodybuilding.com/showpost.php...99&postcount=30

Question - I squat way more than I deadlift, what gives?

Normally proportionated people with balanced development will always deadlift more than they squat.

ALWAYS.

If you squat more than you deadlift, then 99% of the time, the answer to this lies in one of the following:

1) You aren't squatting deep enough
2) You aren't squatting deep enough
3) You aren't squatting deep enough
4) You aren't squatting deep enough
5) You aren't squatting deep enough

If think you are squatting deep enough, then chances are good that one of the following solves the mystery:

6) You aren't squatting deep enough, no matter what you say (post Videos?)
7) You need chalk
8) You hate deadlifting because you're a wussy
9) You hate deadlifting for some other reason, but you're probably a wussy
10) Your grip sucks

Yes, I'm being funny. However, it is biomechanically impossible for an injury-free individual of balanced development to squat more than they deadlift without excessive lifting equipment assistance.

PERIOD.

If you really do squat more than you deadlift, and you honestly have trained both with equal intensity and effort, then I'd drop an entire paycheck that you simply haven't evaluated yourself honestly.

If you have posted a video of your squats, you own chalk, your grip is strong, and you like deadlifting, but you still squat more than you deadlift, it is probably one of the following:

11) You have very small hands
12) You have insanely stumpy arms

#11 is common in very short, stocky women. Short = small hands, stocky = short fingers.

Guys? I don't want to hear your excuses, unless you have injuries. Just admit you're being a puss with the deadlifts and move on