it's so heavy man!! x.x you can lift it up x.x?
whats tabata? i'm getting a new dumbbell in a while more!! 
i can't believe someone actually said this... 
congrats 

i'm good, dont worry.. i just need some guidance only thru here ^^
i did okay! ><" just didn't notice the name (only read the instruction) and just now i went to gym/fitness store..
pink dumbbell 2lbs only!!    then 4lbs one no rasa *light* 5 6 7 no stock..
8lbs = heavy for me alrdy    i guess i'll just do what -dan said 
need to wait til end of the month only got stock or force dad bring me go other stores
this sunday    btw.. what is the weight of dumbbell (in lbs) is recommended for girls?

(i knw it's a shame for not able to handle >10lbs dumbbells  )

there is no recommended weight.
i started off squatting my own body weight.
as in 85kg barbell squat.
that was my 1st day squatting...
after that, i learn correct form and it increased to 120kg in 2 weeks or so.
never did try further than that since then coz mostly i am doing my deadlift coz my squat rack in my gym is wobbly and not stable. =.=

I went to the physiotherapist today. If you're living around Sri Petaling/Happy Garden/Kuchai Lama you should go to this place should you have the misfortune of an injury.

My hip flexors were properly screwed for 3 weeks. This meant that the squats I was so determined to increase (and worked hard for 8 weeks) was all to waste because I sustained an injury to my hip flexor when I was within reach of my goal.

The physiotherapist told me that I probably have scar tissue formation around the area and the muscle fibres have not healed correctly. It hurts like a b**** when the hip flexors were isolated to contract. I am now undergoing some stretching rehab on my own and therapeutic ultrasound weekly to bi-weekly to help speed up my recovery.

Hopefully I can get back to squatting full form soon. It's disappointing that all that weeks of hard work getting my squats up is now going to waste

Awarded crazy gym rat who loves training legs.
Your prize: 1 scoop of whey.

hey guys, i'm bck.. that tabata squat made me barely walk stand =( but i didn't feel any fitter x.x need to work harder huh?

one thing.. will my muscles be more* flexible or stiff-er ?
cause i'm dancing you know = = stopped, but i don't
want to have difficulties to dance after my spm (continue back) ><"

actually stretching is necessary when comes to weight training?

Seriously

how much does that cow deadlift?

isglory,
No one bothers to answer because it's a non-issue. LOL!

How about working in 35 deg celcius heat during the summer without air cond?

Your coach is nuts. Lets not forget that during winter, the temperature can drop to below zero in some places. Not good for health, I hear your coach say?

It's really no big deal.

I sleep with the windows open even when it's -25 degrees celcius outside. Still alive.

Hi there, I'm new to bodybuilding and suddenly got interested in building upper part of my body for a better appearance. I wanted to train out of gym if possible. Just own two 5kg dumbbells at home.

Can I know some of the workouts that I should take and some of the natural foods I should take in a day ? FYI, I'm just 63kg with 176cm height.

Hi guys, sorry to bug you all but I have some questions regarding benching.

So I've started my first bench last week, I know its kinda late since I've been working out for a month already. been doing flat dumbbell chest presses though.
I benched with pyramid sets : 10x10kg, 8x15kg, 6x20kg, [4x25kg]x2 and this does not include the bar. I have no idea how heavy a bar is.

I am uncertain regarding the weights I am doing. I see other people benching way more than I am. I think I am doing way too light but since its my first time is it normal?

Also, I'm quite worried about my form.. do you have to arch your back as I've seen in some youtube videos? I lay flat on the bench with my legs on the ground.

I am going for a chest workout tomorrow, so Im hoping you guys could help me out.   
Thanks alot. 

bro how long have u been lifting to reach 63kg bench press ? and what bout others how much do u guys bench press and for how long u guys have been lifting weight ?i personally find it hard to increase weight for my bicep and tricep exercise...still very new here -.-"

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Added on August 3, 2009, 11:00 pm

so smith is 10kg and those barbell is 20kg ?

Fat is useless man. Some of the regulars here who did this more than 1 year+, but when the take off their clothes, the fats are still there. They can do chin up, dips and etc. But body shape, toning is not there, other word = fugly.

Like what most people do, you go to gym definitely you want to gain muscles and be strong, but what is your long term goal? You want to look fugly like that forever, even if you can bench press 100kg or 150kg?

Now I see them doing cardio almost everyday, but to no avail, no difference at all. They should cut first before bulking. The bad side is the fats around their body is too much, BF around 30%. If they cut now, they are going to be kucirat again.

Some of them have big calves, but when you look at it, you can see there are fats around the calves area.

You want to be a lean big beast, not a fat ass beast.