Aiyah, just shuddup and squat lah (which I believe you're still squatting despite Murphy's law =).
If your form is good, and you can manage to get the bar out safetly from the bench... just do it, until the mgmt finally repairs the machines.

Increase 1kg at a time lah. That's what I do. I also damn scared... what if I get stuck in the hole, what if I drop the weight, what if fall backwards like humpty-dumpty...
The gym takde 0.5kg plates? No problem, just tie a 500ml bottle of water on each side of the bar --> there, total 1kg increment. This is what I'm doing also.


Oh yeah, you can replace squats with [Bulgarian] split squats, or the reverse lunges (dumbbells or barbell). Since these are single leg movements, you'll be using lesser weights <-- after all heavy weights with no safety is your major concern, right?

This post has been edited by iamyuanwu: Apr 11 2009, 09:38 AM

Usually my grip is the limiting factor for the weight of dumbbells I can hold. After a few reps, have to drop the DB and rest the fingers. So no 'koyak orgasm' if I use DB. =P

After I do the dips and pushups, I feel that the middle of my collar bones ache for like 3-5 seconds. Then the ache dissipates. It's as if something pulled on the collar bones then released it.

It's always like this since I started working out.

Does anyone feels the same?

Digressing...
anyone tried using weighted large hula loop for abs & oblique training?

Eh, how you know it's Dumex?
Dumex also not cheap eh.

Salmonella might be a problem, but it's quite safe most of the time.
The shells are treated.
---
No reaction lah.
What's so weird about mixing his shake in the gym? Every gym rat worth his salt does that to maximise his gains post-workout. You'd be a fool not to do that.

Seriously, how heavy is a dumbbell?
You carry your school bag daily pun dah 5-6kg on your back. Did that stunt your growth? No, right?!

Anyway, if you do resistance exercises (e.g. dumbbell work, push ups, pull ups, sprinting, weight lifting, swimming etc), your body releases growth hormones to increase strength and body mass. Growth hormones make you grow, IF you eat right and sleep early.

How can growth hormones make you short?!
Illogical, right?

Unless, you gatal. Lift super heavy weights with no supervision and injure yourself. <--This will cause stunted growth.

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.

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.

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

Right handed and stronger on the right side. But every thing on my left is bigger. My left arms, left side of abs, left pecs are all bigger.
Weird.

Dei, only 4x 1L?
Buy a dozen lah.
I might even consider a crate if the shelf life of the milk is long enough.
=)

Jon, you are big.
Just that you aren't rip... yet.

Compared to you guys, I'm ikan bilis.
Short, thin, small.

5kg is for you lah, Pizzaboy. Haha!
He suggested 1kg a day. That's about RM4 a day. Can lah.

What's the price of bananas in Msia anyway? I never bought bananas when I was in KL. I just eat what my dad bought. =P

I move to a new apartment. No freaking gym nearby. And too busy cleaning up and buying stuff.
Do the No Excuse until I shudder everytime I think about it. X^D

Malacca. It was a one off training session.
I was there for some cnj. X^D

Keep the bananas well ventilated and cool.
Bananas produce ethylene, which ripens them. And it can release into the air and make nearby bananas ripen faster.

5KG is A LOT! That's probably more than all the food you eat in a day! X^D

Fridge is not ventilated lah. If you put the whole bunch in, it's gonna ripen anyway. And worse, it might even [over-]ripen your manggoes.

But a few batangs of bananas in the fridge is OK. I've tried it before (not in the freezer though), it's almost like eating ice cream.

The confused farmers said to themselves:

These BB'ers are some whacked up bananas. Lifting heavy ass weight for nuffin'. Ain't makin' no sense to me.
Might as well just get over here in my farm and start ploughin' the land---I'd even feed them bananas for free!

X^D
If you go to a kampung and workout amongst the farmers, it won't make any sense to them and they'd laugh at you.

They are doing hard labour day in day out to make a living.
And these bananas are working day in day out (and paying other people a lot of money) just to do hard labour.

How to 'fxcking' bench, the right way... (in reference to the way Dave Tate speaks) from T-nation.

http://www.tmuscle.com/free_online_article...ench_press_cure

Alternative link to the video (in case you can't load through Youtube)
http://www.facebook.com/video/video.php?v=...764049021&saved

Would be nice to have both Pizzaboy's and Darklight's [and other people's] opinions on this.
(Let the weightlifter vs BBer slug it out. Heh heh!)

Ask Pizzaboy. Cleans are quite technical.

I manage to get it somewhat correct during the coaching session.
Now, I'm back to square one... can't seem to get the groove. Crap.