Okay um, I didn't want to start a whole thread for this, so I'll just ask here. Does anyone know where I can purchase a pull up bar? Preferably one that would allow me to perform a variation of grips. And also, a rough price so I have an idea of how much I'll have to fork out. xD

Something like these I suppose.

[img]http://totaltransformation.files.wordpress.com/2008/12/chin-up-bar.jpg[img]
[img]http://img11.imageshack.us/img11/6524/p1010058has.jpg[img]

mostly i a agree.. but cardio should not be done immediately after of prior weight training.  Cardio would drain your energy..after all, it is called weight training.. u should be able to lift the weight with 100% effort. So for me at least cardio is on off training days.

Posted this here for the sheer awesomeness of his abs!

Anyone know how to get big calves without using machines?

dude..ur backside supposed to hav fatz man..... do u know how scary to have a no fat backside..... u seen anatomical chart of musel?.......

I iz want to ask. Do you guise squeeze every muscle parts?

Oww, today I met an indian dude (fair), but not as fair as a chindian, I think he's a mix.

While finishing doing me bicep curl, he came to me and ask, "could you spot me?" I wuz like WTF?! Then I try to think few seconds, oh as a spotter standing behind. Hahhahahaha lulz!

So I happily replied, sure! Me kehlefeh only what.

He's doing dumb bells bench press at 90lbs, holy crap, I've not seen any guise working out using 90lbs dumb bells. So he asked me to grab his wrist first, then later help to push his elbows. He did 6reps.

The biggest fella here, never use 90lbs dumb bells before, that's why I'm shocked.

This guy is from Klang, but currently staying at abroad Southampthon, came back for holidays. He has been training for the past 4 years. His arms at least 18" - 20". Bodyfat 13%, but he has chicken legs, he told me it is genetics, can't grow any bigger. He is 186cm, 82kg. If want to compare with others around his weight, he can tahpao everyone here. His arms is as big as his head. BUT.... he is not the leanest guy I saw here. There is another malay guy, only saw him once, body damn lean with killer arms, but smaller than his.

I also asked him, how much can you bench press, he says 110kg. But he got no 6 packs or 4 packs. He cakap that abs just won't come out.

There is this chinese guy who also trains damn hard, he got the whole body package, using 50lbs, he saw that indian guy felt a little intimidated.

This indian guy is strong with big bicep, but if you are talking about overall body, he is not the best. But he iz haz killer arms.

First time I see a fella using 90lbs dumb bells, FTW!

I only 30lbs sial, that's 3 times of me effort. 

quick q, what should i expect from 45 minutes of gym-ing weekdays for 3 months?

Haha, just for the fun of it. 

I can imagine how you carry the bar from the bench press hook. 

There's always Smith machine squats.
??? Are you insane?

I'm not flaming you. Where the hell did you get that idea? You're one of the ok people in my book.

-Dan, time to change gyms mate. LOL

Murphy's Law. Overhead squats.

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?

just out of curiousity, what's this badass muscle called?

[attachmentid=899294]

humm... just came back from MPH, saw an article about trianing double session ( split session into morning and evening) and it can promote muscle growth and fat loss as the reason begin is that it reduce the glycogen store. For the muscle growth part they did mention about about the lactic acid accumulation which resuld in GH exertion. How true is this ??