hahaha... okok. =.=
well, i am trying hard to get bulky asap. =.=

No lah, not spasm lah. It's the soreness. Zeist is nut case. =P

I'm sure some of you have heard of the Tough Guy Challenge in UK.
Here's some photos of the 2009 on Feb 1st.
http://www.boston.com/bigpicture/2009/02/t...lenge_2009.html

Nasty stuff! Running over fire, crawling under barbed wire, crawling across rope, swim in freezing cold mud, etc...
600 hypothermia cases during the competition. Can you survive the Tough Guys Challenge?

P.S. Check out pic #14 for Borat.

oh, soreness. walking downstairs was a hell of experience after my first day of doing HIIT.

try doing lots of squat for the 1st time. hahaha...
i barely manage to do another squat for a week. =.=

HIIT doesnt do much pain compared to squat 15x5 (40kg or30kg) for the 1st time...

try it then u get what i mean

just wanna rant
i think gym took its toll on me
as i love squats and barbell bend over rows, now i gotta go for physio for my lumbar (cant do perfect form with belts so i skipped belts)
damn it...the specialist said my back muscles is too ketat...luckily it aint slip disc
hahaha...and did i mention the ubat for back pain and tendonitis costs my insurance company about rm100 per week
haha

did he say why got too ketat? lol.
not stretching for back?
i also wanna see physio la...for my wrist. gomen hospital got or not


Chow

Love that feeling after a gym session.

Eh, apa dier cakap untuk reduce the ketat-ness?
Stretching ke? Foam rolling ke?

I wonder if over-emphasis of squats and deadlift can cause lordosis?

Hi,

I need help again to get into position for dumbbells benchpress.

I am having a hard time getting into the position to do dumbbells benchpress for 70lbs and above by myself. Usually, I get help for that, doing the actual benchpress isn't difficult but getting into the position is for me.

Will appreciate any help.

Thanks in advance.

This post has been edited by kianweic: Apr 10 2009, 10:20 AM

First off, how many reps can you do with 70lbs? In my experience, a lot of young trainees try to progress too fast in dumbell pressing work. I have a theory, if you cannot do more than 10 reps for 2 sets with a particular weight, don't bother trying. If your technique in trying to kick them up is correct but you're still not strong enough to stabilize them and grind out the number of optimal reps, reduce and work your way up.

You need a spotter, otherwise you might get hurt.

No matter how strong you are, you would still need a spotter to hold your wrist to lift the dumb bells and push your elbows. I just helped a guy two days ago. Good learning experience.

If you can do 70lbs, you must be real strong then. 50lbs onwards are mostly strong guise.

This post has been edited by zeist: Apr 10 2009, 12:05 PM

i guess the weight is a little too much for u to get it up on urself.
no point pushing urself that hard without a spotter.
might get urself injured... *accidents do happen*

from ur blog, i saw ur bench press with barbell is only 70kg for 6 reps rite?
why r u trying 32kg dumbbell per arm then? i think its a little too much for u.

i can do 80kg barbell bench press for around 4-6 reps.
even so... i am just doing 20kg dumbbell benchpress on my own.
its safer that way... at least i know i can manage it on my own.

if u cant swing the dumbbell up urself, then get a spotter. =.=
if no spotter, reduce weight. haha...

Oh yah, I iz don't know why at this FF, nobody perform decline bench press.

Not even the regulars. Pppfftt!

I've already asked around, everybody goes "Oh, yea man".

Exactly. Dumbell work is meant to be high reps, at least 10 - 12 reps. It took me a long time to work up to pressing the 110's but i made sure than i could press at least the 100 pounders for 2 sets of more than 10 reps minimum. If lets say his goals are more strength oriented, dumbells are definitely not the right tools for progression.

Incline and flat presses have more priority than declines. They're not really needed.

I used to be doing 4x10, change to 6x6 lately, will change to a different routine again by end of this month.

I figured if I can do flat barbell benchpress @ 80kg-85kg for 6-8 reps, I should be able to do 70lbs per dumbbells just fine.

It's not the exercise per se, it's the getting into position part that's difficult for me. Anyway, I will try the kick method that I used for dumbbells shoulder presses as advised the last time.

well... good luck then bro. =.=
but try avoiding injury coz its the last thing u want happen. =.=
oh ya, u said u think if u can do 80kg 6-8 reps then 70lbs per dumbbell is fine? well... not exactly...
as u see... barbell and dumbbell is different...
if u study physics then u should know, length and area plays a lot in this. =.=
barbell is longer and therefore the weights are distributed differently while dumbbell the weights are all focused to one small area.
therefore... dont assume that assumption of if i can do 80kg barbell then i can do 40kg per hand, therefore per arm dumbell 30-40kg no problem. haha...
its a whole different thing. =.=

good luck! hehe

There's no such logic there. Absolutely wrong. There is no direct skill transfer from barbell strength to dumbell strength. Stabilization muscles are a major factor in the equation. 80kg is roughly equivalent to 175lbs. Even though 70lbs x 2 = 140lbs is lighter than the bench press weight, it still doesn't mean you can lift it for the same number of reps. It just doesn't work that way.

80-85kg means 40kg-42.5kg per arm.

However 70lbs is equivalent to 31.81kg, so there is a deficit weight of 8.2kg to 10kg per arm compared to the barbell.

I'll experiement a little when I get a spotter the next time just to be safe.

Cheers

This post has been edited by kianweic: Apr 10 2009, 02:15 PM

dude, i think what they are talking about is not the weight u can lift, its about the weight ur muscle can stabilize with...

ur muscle can lift/stabilize an amount of weight for barbell is totally different for dumbell...

take not that barbell is linked, thus the weight is not distributed evently, let say if u r stronger on right hand, thus ur right hand will carry more weight to help out ur left hand which is weaker, when u are using dumbell, it is not linked, thus both ur hands in carrying the same weight, no cheating for right hand...

if u get what i mean...