18 years old, 172cm, 188lbs (a lot of fats, burning now). I have no time for gym so i just bought a dumbell set and some plates so i can do it in home.

Today I tried 50lbs dumb bell bench press fun, after 5rep, my left hand terus fall, damn dangerous. Got spotter, else I can't even lift the dumb bells up. Guess I'll just play until max 50lbs for now. 60lbs not so soon.

40lbs, 45lbs and 50lbs.

Nais.

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Added on April 30, 2009, 10:45 pmSome exercises 10kg also koyak.

Like side lateral raise, if I use 15lbs, I also struggle a bit. Better to pick the exercises that best suit you. Don't main follow only (monkey see, monkey do). Follow according to your level.

This post has been edited by zeist: Apr 30 2009, 10:45 PM

It is determined by your strength. I don't even know lifting 12kg dumbbell means what. *Confused look*
Curls? Lunges? Row? Squat?
12kg might be quite heavy for curls, but it's nothing for squats.

As for super heavy weights:
For example, Abu is 170cm 50kg with no experience. Then he goes squat 100kg the first week he starts.
A perfect recipe for spine & back disaster, don't you think?

Get your form perfected ASAP. Build up your strength progressively. Then you should be alright. Just haunt around this section and the other people's workout log. And you'll have a better idea someday.
If not just go to Malacca and look for Pizzaboy's coach.

He put that in his journal? I don't see his workout routine online. I'm curious now, haha.!

This post has been edited by mofonyx: May 1 2009, 07:33 AM

Its here.... http://www.bodybuilding.com/fun/nick_scott.htm

Goes to show you can't trust all the stuff you read on bb'ing.com

Take a look : http://www.youtube.com/watch?v=ADmpLVrlnSs

uh huh?
wat bout it?
anything related to body building?
haha... i guess i missed out wat is it about.

You're totally going about it the wrong way. Dumbell work is pointless if you're doing just 5-8 reps. Observe professional bodybuilders, they never go below 10 reps unless it's for entertainment purposes when shooting a training film. Leave your ego at the gym door outside. I've been observing your posts. You want to be as big and strong as possible but you're rushing it. Totally rushing it and you're going to screw it up if you don't caution yourself. Plus you could be misleading newer members with your overzealous approach to training. Having the motivation and drive is good, but do temper it with some caution and wisdom.

15lbs dumbell laterals? If i was there i'd make you struggle with 10lbs and you'd be squealing for mercy. I was doing 30-35lbs before I met Terry, he made me reduce the weight by half, taught me proper form and made it seem like it was double the weight. Terry guarantees more than 80% of trainees are doing lateral raises the wrong way and after observing at my local gym, I definitely agree with him.

Curb the ego before you get injured mate. You're not proving anything. Strength will come, dumbell progression takes a lot of time.

This post has been edited by darklight79: May 1 2009, 05:44 PM

Whats the proper form for lateral raises? Heard somewhere that you have to bend the dumbbells forward slightly (not parallel) so your thumb is facing the floor. Is that so?

Yea totally agree with darkie, if you go too heavy and low reps, usually you'll exhaust other muscles before you even get to hit the one's you're targeting.

take it slow zeist...
no point rushing.
u may get it up and perform excellent form...
but have u wonder whether ur joints or other parts of ur body can bear the weight or not?
its not just ur muscles that is concern here...
there are many other parts which is working simultaneously.
go slow and steady, eventually u will get there.

its like driving in a highway, speeding increases risk although its fun and exciting, although it gets u to a place faster, the risk is also higher.
driving at the right speed, still get u to the place although its boring, but it is safer and u dont even have to worry about speed fines.
muahaha... just a stupid example. =.=

The T lateral raise is not the effective one (your body forms a T when you lift the db).

You're right, the db should look like it's hanging from the wrist. And the elbows bent 70 degrees. You would also look a bit like a chicken when doing it. X^D
Well, at least that's how I was taught.

I use the same technique.

Oh, elbows should always be a bit higher than the wrists.

@zeist: It's a marathon, not a sprint. People take ages to get the body they want. What's your rush? You're only challenging yourself, not anyone else. Take your time. Even if you take 3 years to get results, it's still progress and it doesn't matter how long you took. All that matters is you got there and that you didn't get injured!

It's an interest. Be passionate about it. I used to be frustrated with myself because I couldn't outlift people at the gym (that sounded worse than I expected it to). Now I've come to a point where I realise that I have to progress at my own rate. Just do what you do. You're only competing against yourself. There's no reason for any ego.

Good luck mate.

http://www.myfittribe.com/videos/lazo-free...-workout-part-1 and http://www.myfittribe.com/videos/lazo-free...-workout-part-2

Maybe everyone can learn something from these videos.

Ok guise(s). Actually I tarak show my ego in the gym. For the past 6 weeks, I'm doing 25lbs and 30lbs dumb bell bench press, so I think it is time for me to increase some weight. From 30lbs to 50lbs in just 2 weeks may be too much, but I think is just nice for me. Don't worry guise(s), I won't go more than 50lbs for the next 2 - 3 months. Because when I do 40lbs to 50lbs, I can feel the pain around my wrist area. So I don't want to take the risk if I do more than 50lbs when I can't.

Leg press I just started doing 280kg last week and this week I do 250kg max, can't feel the koyak orgasm much. So I will be doing max 300kg for now. I know my legs can take it, nothing to do with me ego. Also will not go more than 300kg for the next 2 - 3 months.

Arabian guy very friendly and willing to teach. He iz a nais guy, really. Unlike those posers. If you guise wanna meet him, let me know. I still haz 3 FREE GUEST PASS. He might be leaving back to UK anytime, I don't know. He workout alone here, no gym buddy. But nobody dare to fcuk around with him.

I will post my full workouts with weight effort soon, to let you guise to look see look see me effort. Please comment.

I need to change to FF Passport Membership soon. Working in KL nao, probably will be at Menara Maxis or Menara MBF. Menara Axis maybe too.

Nite guise(s) and don't rape each other, will post it when I'm free. Tomorrow onwards I will be posting lesser.

This post has been edited by zeist: May 1 2009, 11:16 PM

If you feel pain at your wrist area between 40-50lbs, why are you still continuing? Cuz obviously thats not the objective of presses. You can't make such a drastic change in weight, its the same example as your deadlift, if your lower back can take 150kg, doesn't mean your quads, or grip can. If your pecs can take the weight of 50lbs, doesn't mean your wrists or triceps can.
I started out pressing 22lbs about a year ago when I first started, now I'm only pressing 45lbs. 10 x 3sets incline, 10 x 3 sets flat.

Btw you can do 280kg leg presses but not 70kg squats? Very weird indeed. Maybe you could do more squats?

Not trying to shoot you down bro, just giving friendly advice, same goes from all the other forumers.

Take it slow.Er.

This post has been edited by John91: May 2 2009, 12:12 AM

Does he have a minigun with him or something?

Stop acting like a woman. Everyone here is trying to caution you in a nice way against going way ahead of yourself. Unfortunately, you didn't seem to get it. The first step is acceptance, and you still don't accept that you were getting way ahead of yourself and that would've made you liable to injury.

I'm just a little more direct than the others because I don't want to see over enthusiastic young trainees like you get injured and end their lifting career prematurely. That means I care. What? You expect me to tell you in a nice namby pamby way? Ain't my style kid.

Don't like it? Deal with it.

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Added on May 2, 2009, 2:01 amExactly. Everyone tries to show how strong they are when it's laughable to see their form. Volume is the key word here when it comes to dumbell work. Here's the mistake a lot of trainees make. Let's say they can do 40lbs x 10 for 4 sets. They try a 45 pounder next week for a set and get in 8 reps but they can't do 2-3 more sets with the 45's, that's not progression, that's deluding themselves. General rule, if one can hit at least 3 sets with the same weight and more than 10 reps, it's safe to attempt an extra 5 pounds on the dumbell for pressing movements.

This post has been edited by darklight79: May 2 2009, 02:01 AM