Yo pizza, do u still do front squats?
any tips on performing front squats better?
and how to get front squat weightage up?

yeah i eat a lot of white rice and eggs, cause egg is easier for my stomach

im a basketball player, typical point guard

explosiveness and power is what i am looking for, i do HIIT sprint one day, follow by a jumping HIIT, not much strength training, only barbell and bench press

HIIT session last 15-20 minutes, and TONS of running and jumping

I eat around 3000kcal per day, off day around 2500kcal + do steady cardio for 30 minutes

bodyfat around 12%

Meso? Gratz bro, earning compliments from darkie ain't easy.

hhahah
yea.. luv them leg days.... the heaviest weights..

so far... my stats..

bench : 70kg 3rep
squat : 60kg 5x7 rep ( probably can do 80kgs for 3-5 rep)
deadlift : 120kg...

1st target was
bench 1x bodyweight (reched) 70kg
squat bodyweight ( can reach) 70kg
deadlift 1.5 time body weight ( reached) 105kg

new target...

bench 1.5x bodyweight ( 105kg)
squat 1.5x bodyweight..(105kg)
deadlift 2x bodyweight (140kg)
a peculiar thing i noticed... guys in the gym when the squat..the angle between the hamstring and the calf maximum also reach 120 degrees..then they go up..partial squats.....

whats the use of this?...

when i squat my thigh is perpendicular to the floor... if i go lower i feel then my quads no longer supporting the weight... the weights is on my tendons and joints. which is a pretty bad thing i gues....

any advise on this.. pizzaboy?.. darkie?

Ok guise(s). Actually I tarak show my ego in the gym. For the past 6 weeks, I'm doing 25lbs and 30lbs dumb bell bench press, so I think it is time for me to increase some weight. From 30lbs to 50lbs in just 2 weeks may be too much, but I think is just nice for me. Don't worry guise(s), I won't go more than 50lbs for the next 2 - 3 months. Because when I do 40lbs to 50lbs, I can feel the pain around my wrist area. So I don't want to take the risk if I do more than 50lbs when I can't.

Leg press I just started doing 280kg last week and this week I do 250kg max, can't feel the koyak orgasm much. So I will be doing max 300kg for now. I know my legs can take it, nothing to do with me ego. Also will not go more than 300kg for the next 2 - 3 months.

Arabian guy very friendly and willing to teach. He iz a nais guy, really. Unlike those posers. If you guise wanna meet him, let me know. I still haz 3 FREE GUEST PASS. He might be leaving back to UK anytime, I don't know. He workout alone here, no gym buddy. But nobody dare to fcuk around with him.

I will post my full workouts with weight effort soon, to let you guise to look see look see me effort. Please comment.

I need to change to FF Passport Membership soon. Working in KL nao, probably will be at Menara Maxis or Menara MBF. Menara Axis maybe too.

Nite guise(s) and don't rape each other, will post it when I'm free. Tomorrow onwards I will be posting lesser.

Those treading into ketogenic diet territory please know what you're doing. It can be potentially damaging if you are unaware of what's going on.

Also, I don't think it is recommended to HIIT while on keto. 80g is fairly low, but not enough to fall into ketosis but any lower and you might. HIIT should be supplemented like any other weightlifting workout pre and post.

Just.. make sure you know what you're doing. Low carbs can be a dangerous thing if you don't know what you're doing.

hate to admit it.. but alcohol at certain times...ahhaha... iz not too bad...
but remember when ur body is bz detoxifying ur blood with ur liver, u aint gonna be building optimally...

ciggies are just from hell though... and the ciggarette companies shoud go to hell with them..................................

all to ones self i guess...
no justifying vices... vice = bad...
degree of baddness...watever la...
luv to bodybuilding...hate to vices... peace no war.. except with jonyeap

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Added on June 14, 2009, 9:40 pmpss.. shane cross.. hahaha trust me ..i know all bout ciggies..bro works fer JTI... so yea..... if u read my post again it says

"ciggies are just from hell though... and the ciggarette companies shoud go to hell with them.................................."

never said damn the smoker ......emotional.. naaaaaaaah.. to smoke is the individuals own choice...i aint gonna b**** if u smoke mate... but u blow smoke in my face while i eat..id stuff that cigg down ur throat .....

and about cigg companies.. yea they help the economy... yada yada... so does alcohol and what ever crap else thats not good but makes money....
ok i have crap agains cigg companies and ciggs in general...sue me  my own opinion...
wonder what will this start...ehhehehehheheheheehehehe

Thanks for the feedback
Yea, planning to jog now once im free.

Pushups daily wont hurt my body ? Is hundred possible, my limit was 50 when I still in Form 5
Oh yea, what's creatine and whey [ Made of ? ]
Where can I check my BF % ?

Whey + oats + milk + eggs + peanut butter + multivitamins?

+1
High temperatures do denature/destroy the protein molecules in any protein supplement… that's why you should never mix your protein powder with hot water...From what I know.. most manufacturers ‘cold process’ the whey.-dailymuscle

protein is protein, yes.  But lets look at food for example.  The way you cook an egg/vege can determine how much of its original nutrient content remains.

Why do people say gulping down raw eggs are better than hard boiled or scrambled eggs?  They know that there is a risk for bacteria infection, but still even the old school BB-ers knew that cooking the eggs would slightly destroy some of its nutrient contents.(putting aside inconvenience of preparing the eggs)

Same thing goes to whey.  I wouldn't say that it completely destroys the bonds, but the heat will surely have its effects on the nutrition contents.

To be on the safe side, I would mix it with warm water instead of boiling water

normal what.. ppl in forum like to nit pick.....

nit pickin is fine.... but consider your position larh

if u are eating 2 meals a day of rice and curry ....doing 80 sit ups per day and bicep curls 3 times a week, sleeping 4 hours a day, never heard of and never done a deadlift/squat.....

and then u are so concerned about the difference between fried egg and raw egg....dont bother lah... hahah

sadly this is the case of most wannabe's.......
Just S.U.A.S

shane cross :
1)no i was not refering to u...
2) my friend?..ahahha...no...wrong...dun even know who u nit picked on...
3)no i dont assume that u are equal or close to me...im just a regular noob has learnt some stuff in 2 years....(but by saying this it seems that u regard yourself as much more knowledgeable than me..... possible...but not it all avenues...)

my point : dont nit pick unless u got ur basics right... u dont even have a proper routine why know the difference of egg style ... and by using " u" i dont mean " shanecross" i meant....."you" - the peeps who like to argue over extremely technical stuff that would only effect ppl like darkie, kmaru and the like...

oh well...when speech is translated into text, intention and feeling is lost...easy to misunderstand....chill and relax.. ppl here get offended and "terasa too easily"... egotrippin ya'll

I've finally bought the Harbinger lifting straps from Ego @ RM 34.00.

Had my first try on it today doing back exercises. It's great for deadlift if your forearm no longer able to keep up with the poundage. Moreover, I was able to concentrate

more on my lower back without worrying about gripping the bar.

The added pads definitely worth the extra ringgits else i would speculate experiencing rope burning on my arms without it.

It's abit tedious to attach the straps to equip at first, it's alright once you get the hang of it. Wouldn't recommend to use it for pushing motion though, the strap is

kinda slippery sliding left and right. You might loose ur gripping position. No problem for pulling motion.

Pictures for references ~!

Thanks for the compliment.
i will upload a video probably next month when i am on a roll...
just to clear the air... haha... just incase some are thinking i am blowing trumpet. haha....

200kg is my target for now and i wont give up till i reach it....
for somewat reasons i love doing deadlift aside from squats...
i do not like to do bench presses, or bicep curls and stuff like that.
i guess i am doing some powerlifting for the moment. =.=

but my goal is still a body builder goal... to have a nice body with substantial strenght as well.
dont wanna be ripped but weak... =.=
haha