basketball 1st game was on monday..

UPM.. k17 VS K12.... K17 wins with 20 point margin....

2nd game on wednesday...
K17 vs KMR......

k17 wins ...31-13 WOOT!!

next game today!!



This post has been edited by braindead_fr3ak: Feb 13 2009, 09:05 PM

k17 versus KC...kc didnt show...walkover..
we are off to the quarterfinals!!

hmm how long ive been gymming....about 1 year plus... but my program was bad and i was not eating well...bottom point is ..i wasted 1 year.......but ive built some sort of base..i think..
how long ive been taking note.... about 2 weeks ....
im also active in athletics and basketball for more than 5 yrs

erk..what gym ar... used to be oriental martial center/gym in oakland...
now am in university..so i use uni gym..kinda sucky la...but got moderate equipment...plus its free ........

also i am buying sum equipment..arriving on sunday.... 1 bar... a bench and some plates..... keep in my room so can workout easier..

no worries mate.. take care..... and good luk

hey mofonyx..yes..im planning to make these four my core...

squats...presses...bench ..deadlifts and pullups...

later once i have good technique...i plan to do clean jerks also!!

pop in my theread once in a while ya!! thankz

yep!! sure thing...i think for one..u might look stupid if u do it wrong...or worse..u probably injure urself... so am thinkin.. better be good with the technique before i start.....get my basics of deadlift and also military presses and clean presses perfect first before i try clean jerk...

clean jerk builds explosive power....u ask all these olympic lifters to jump and see...ud be surprised.



This post has been edited by braindead_fr3ak: Feb 18 2009, 01:53 AM

ok..k17 lost 25-27 to k2...most ppl wont be bothered but...VE VIL BE BACK!!
hmmm...ok...back to reality...

today...i just got my "bench" from my bro....
BLOODY HELL..ITS NOT JUST A BENCH..IT HAS ALL SORTA THINGYS with handles to add weights!! awesome.!!

only prob is i had to rearrange my room to accomodate the "machine" .......
also got a 15kg bar...and 2x 10 kg plates... hehehehe...this should be guud.....
i know...2kgs is like nothing for u pro's out there..but demmit..a mans gotta start sumwhere....!!

tomorrow starts my gymming all over again!

ahahahha...its my brother la..he dont sell..he uses...i bought over his stuff ..i paid him 250 ringgit only.... hahahhahaha..impossible to get..



This post has been edited by braindead_fr3ak: Feb 22 2009, 09:19 PM

20/02/09 - Biceps /back

8x3x30kg barbell curls
1x10kg hammer curls
2x7.5kg hammer curls
2x17kg dumbell back rows
1x12kg dumbell back rows
3x8x7.5kg forward leaning flys
2x8x 5kg lie-down facedown flys ( on my all new bench...woots


hmm..i feel i can do much heavier stuff for my back...felt pretty good..and did not hurt the next day

22/02/09 -- LEG DAY.......

stretching ......


10x3x30kg squats
7x1x22kg dumbell lunges
7x1x17kg dumbell lunges (on toes).. fuh this one reall killer wei..
7x2x40kg deadlifts...
7x1x50kg deadlifts..(MY PR!!...but i feel i can add about 20-30kgs more...just scared of popping my back only...)

.....hmmm.not a bad workout...
i managed to poison my roomate to start lifting weights...he is 47kg...lets hope to reach 50++kg by end of this year HAHWHAHWWEMAEHA


hmm..next leg day i will add toe lifts and also forearm curls...

24/02/09 - CHEST/SHOULDERS/ABS

stretch.... whey + shock therapy

8X3x40kg bench press
7x1x40kg military press
5x2x30kg military press
7x3x7kg dumbell kickbacks
15x3xbw situps
10x3x12kg(each) dumbell flys
5x3x5kg tricep extension - behind head
10x3xbody weight leg raises
7x3x30kg shoulder barbell raise ( my bad)

already seeing some results on my shoulder and also the traps...very nice..i like.....

another thing i noticed..it seems that i am putting on fat...hmmmm interestingly scary......
another month or so and i would have to up my cardio!!

This post has been edited by braindead_fr3ak: Feb 26 2009, 11:07 PM

hey mate... ..technically i didnt just start... already one year....was doing crappy training..(eg not pushing myself..eating wrong...and RELAXING at the gym).....

yea..i wanted to push myself....7 reps of 40 kgs is not too bad... i could do another 7 reps..... but didnt wanna strain myself.. my shoulders are more developed than most of my other parts..along with my traps..... will post op new photos soon.. ... but i think im a little fat already ..aih...

ahaha..and i think 40kgs is nothing great la...got guys here who are psycho.........not that im mentioning darklight...or pedro...or noel...or even neet.......its not these guys...not at all...nope nope

This post has been edited by braindead_fr3ak: Feb 26 2009, 11:04 PM

setx rep x pundage ker... .hmmmm ok ok.... i will change it next time..
yep ...
i made my workout routine stable already

day 1 - Biceps/back/ partial leg
day 2 - rest/cardio
day 3 - Tricep / chest / shoulders/ abs
day 4 - rest
day 5 - LEGs/ light shoulders/ abs / forearms
day 6 rest

in my routine there is a leeway of 1 day of rest inserted where needed if i feel strain/got other work/ buzy with family studd/ business...

in one week - 3 workout days...


interesting leg work breakdown...the problem is.... i only have 40kgs in plates ....dernit..... my bar is 10kgs... 10kg x 2 , 5kg x 2 , 2.5kg x 4......so the maximum weight i can get is 50kgs... hmmm..will try deadlifting that soon..

when i deadlifted 50kg......ahha..it was nothing much actually..i completed 3x7x50 sweating not too profusely...so i guess heavier is the way to go....



anybody got great back exercises?.... im gonna try the bent over barbell rows on 4okgs in 4 days..... just got my bar anyway a week back..researching a couple of new movements that i would like to incorporate...

military press......dunno why..but i like this exercise..makes me sweat like hell!!

This post has been edited by braindead_fr3ak: Feb 26 2009, 11:17 PM

awesome.!!! hehehe..cant wait...hitting my uni gym soon..there can go up to 120 kg .ehehheheheheheheh....

of course im not gonna do that la...

probably start with 50kg and add 5 kg each set of 5 lifts...

like
5x50kg
5x55kg
5x60kg

but if the 50kg too easy..ill go to 60 straight..

27/02/09 LEG + SHOULDER

hmm today i felt kinda out of it...was bz and body was too tired..so i didnt wanna push myself too far...

3x7x40kgs squats
3x20x19kg(2x9.5kg dumbells) toe lifts
3x8x19kg dumbell shoulder flys
3x7x19kgs on-toe lunges( each leg)
3x8x 19kgs dumbell seated shoulder presses
3x10x9.5 kgs forearm curls (each arm)


well after the toe lunges..i was near puking stage...so i decided to forgoe my deadlifts and military presses today.....i think i might have passed out due to exhaustion......

mofonyx..dun blaff lare... ...i think ur small as big as my head adi..

shit...wrong page.........................sucks..i need sleep...

hmm..this is my 02/09 picture..updated...will be hving my exercises posted up soon

This post has been edited by braindead_fr3ak: Jun 9 2010, 10:15 PM