Nope.. im doing cardio everyday... set my heart beat levet to at least 65% from normal.. for at least 20 minutes.. Usually, my average heart beat during cardio was around 150-160 per minutes.. but still... toooo hard to eliminate those lower abs fat.. plus.. abs exercise after cardio session..

i want them 6 pekz.....am gonna diet properly and am gonna cardio to hell...

will start my cardio next week.... planning to go all out..bloody tummy friggin pissing me off man.................

hmm..oh ya.... just did 60kg straight back straight leg deadlifts... and 20kg dumbell rows.....each hand! hehehehe

Getting it is one thing, maintaining it is a diff story altogether.

what are db rows?
one arm row u mean?
20kg pretty good....

its long time i abandon those exercise. im doing straight leg raises, hang on the pull up bar and your feet touch the bar.
its a gymnast exercise

who's the author ya?

will try tonight. actually already done this in fitness test, sore like 2-3 days....wakaa...damn brutall



the level of visibility is not the same even the same bodyfat.
Hidetada Yamagishi can go down to like 4% BF, but his abs only slightly visible

Chow

bcos not enuff ab workout?

haha... 4% bf. =.=
madness...

i would be smiling to even reach 14%. muahaha... now i think 20 plus %

This post has been edited by JonYeap: Mar 26 2009, 12:49 PM

not sure, have to ask him...haha..

Young Hide here




Chow

Perhaps.. gen is the main factor here... not everybody can get those 6 DAMN pek.. huhu..

yea... one arm rows... 20kgs.... 3x5 reps for left ..2x5 reps for right..
hmmm... just got 2 more 10kg plates. ehheheheh...

now my maximum weightage is 70kgs... will try my 70kg deadlift and 60kg bench press today ehhehehehehheheheh... cant wait! GRR

errr... just curious.
is one arm rows that hard?
got to be honest, i think its not too hard.
of coz i am talking correct form. =.=

some motivation for ya'll



http://forum.bodybuilding.com/photo/showga...2830983&cat=500

damn,his body is like,no fat at all

his chest is not... errr... how do i say? bulky enough? haha... if its bigger, would be better.
but there is a big gap in between his abs... looks weird.

All rows are hard...
i hate barbell rows, one arm row, t bar rows...
I find myself finding excuses not to go gym sometimes because it's back day.

I prefer chest day.... but chest is also my weakest.
I dunno why my bench press is so low, i only bench 70kg (3RM)...
but i can barbell row 70kg 5RM... weird huh?

but nvm lah... i used to be that fat kid who couldn't do push ups..
and when i started, i can barely bench 20kg... so, it's improvement

king..whats your height and weight....

i think rows are not painful......even after i did 20kg one arm rows not too bad...

and i did them slow up slow down..no jerking....

but when i do bent over barbell rows...shit....this one suck like hell...
first set 35kgs.... x7 then... 40kg pain adi.... second set can only do 5...
then third 40kg can only do 3 rep......died....last rep only can lift above knee.. cant touch my stomach anymore... but my back ...the soreness feel different... not pain wan...just like stiff only... aih.........

icic... thanks for the info.
haha... i will check wats mine next time.
havent start doing all this rows thing.
i tried 30kg one arm row though. 6-8 reps.
maybe i am cheating. =.=

i'm 180cm, 101kg

hmmm....aite...too much bodyweight difference....
im 178cm 70kgs... will post my updated pic later after my workout..

u're an ectomorph?

King,Endo right?

Train your chest harder man,i normally start dropsets at 70kgs for 15 reps.