light as in not too heavy until bad form...

How much does the bar alone within the Smith machine weigh (not those with springs)?

Thanks.

Also, looks like GNC has finally started competing effectively against other sellers of whey protein.

Last night, I bought a 5lb ON Whey Protein for RM199 and it came with a free protein bar from GNC in 1 Utama. May not beat the prices in Garage sales but nonetheless still considered affordable.

This post has been edited by kianweic: Apr 4 2009, 10:18 AM

I always forget to squeeze.

man, the dragon flag thinggy is not easy at all, first time, manage to do once with crappy form and second time failure straight :S.

Smith machine bar is 15lbs.

thats the arching form....supposed to be easier than straighter form

Chow

dudes
quick question
im at the end of a 3 months of bulking and heavy training and april is my rest month (may - august is cutting period)
for april, i plan to only go gym on weekends to do whole body stuff while most of the time is spent on cardio or nothing

what kind of diet should i prescribe to eh?
last time during bulk, i stick to the 5-7 times of meals per day with the aim of 1g per pound of my bodyweight (now im 191lbs) and lean carbs/fat and good cals (gained from 75kgs - 87kgs in 4-5mnths including the bulk period)

any good diet plans during resting period?

Err... Velocity Diet in T-nation?
Lots of hype! But dunno got substance or not.

haha, i run into that section before, part of the diet is for promoting but the main thing that i can see is low carbs liquid diet + calorie deficit. i still believe in anabolic diet + caloric deficit.

Just got back from watching fast and furious 4...damn that vin diesel, he's fuking huge!

Anyone has any idea about his training?

haha, got new ab exercise already,
i think is just similar with the leg raise and push the body up higher.
pls correct me if i wrong

This post has been edited by lambertlai: Apr 6 2009, 10:54 PM

u r wrong. hahhaa... u try and tell us if its the same. =.=

err.. roids? lolz

wrong...this is new level....
leg raise? ill put that to Level 1

Chow

dragon flag would be level 10 then... haha

bought an abs wheel...

woots... not easy to handle this little guy...

Nice leh the abs wheelie?!
Abs sore now? Eh heheheheh

BTW, where did you buy it? For how much. I lost my old one.

yea nice one...

thou i cant do what this guy did;

http://www.youtube.com/watch?v=tl_Hp1Wf52k

jz manage 2 down til 70%, n yet i can feel the abs working ady...

bought at fitness concept at malacca, cost 30bucks only...

definate;y a good investment for ppl who are working on a 6packs

where is the fitness concept?
by the way bagata... i saw u...
u r very strong!
great potential dude...
keep up the great work...
150kg deadlift is on the way!

the guy in video do with knee...
i think ady vry difficult....
then those guy who do with leg....
damn...tht sure must be killing the abs...
lol



This post has been edited by MooZz: Apr 7 2009, 06:52 PM