I always do my 30 mins cardio after weights.

Before weights, 10 mins cardio as warm up.

lulz, 60lbs or 60kg? Even 60lbs is damn friggin' heavy.

50kg military press I believe.

I can only do 25kg military press at the moment.

Bench press at 50kg. I think I can do 60kg - 65kg next week, but 1 rep only.

Next week flat bench press I wanna do 40kg 10 reps, 50kg 8 reps, 60kg 3 reps. Same goes for decline. Hopefully....

I iz need recommendation on glutes, any hardcore workout or the most effective ones for my backside? I can still see fats there. Pissed...!

I wanna do glutes everyday, kill those fats.

It seems like you guise also got backside problem eh?

I think my backside fats need to kasi kurang a bit, think so.

I iz just googleit.

Glute Ham Raise is like too hardcore for me, lulz!

I heard bike cardio is good for glute? But I hate that machine sial.

Today ayam doing legs, squat and lunges will be in for sure. Hip/Butt raise is also effective, can feel the koyak orgasm. Can feel the hamstring muscle kena pulled. It's dangerous for me to do it, but I don't care.

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

I always forget to squeeze.

Bloody hell I hurt my middle back today while doing squat, pakai belt also kena. I think I didn't do stretching punya pasal. Fukkk!

Faster recover, I hate this fukken' feeling.

This post has been edited by zeist: Apr 7 2009, 06:56 PM

Form correct. At 70kg.

No warmup, no good stretching. But I did a few quick hands stretching and squat without weights warm up.

I could feel something is not right when my back is hurt, I confirm know my back is already hurt at that time.

Bad day for me.

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.

This post has been edited by zeist: Apr 8 2009, 07:52 PM

I was shocked also.

Most of the strong guise here, go for max 55lbs or 60lbs only. And this indian guy I met for the first time, 90lbs straight.... Fuhhhhh!

He should workout at this time now, let all the posers STFU.

I iz are respect him.

If you hit the gym hard, taking whey and other supplements. No need few years, 1 year time your whole body can be a bad ass.

Most people they train 3 days per week, if you train like 5 - 6 days per week. Fuhhh!

Muscles koyak orgasm only last for 1 - 2 days, and you don't workout each muscle once a week. Once the koyak orgasm is gone, you kasi koyak more! I rike it!

Haha, just for the fun of it.

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

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".

I met that indian guy again, he came at 5pm+. I bet he gonna make lotsa people jaw drop today.

He was there yesterday also, and apparently a lot of the regular chinese guise approach him for advise. lulz! These chinese guise are all train hard fellas. His arms damn distracting must be, lulz!

Beast oh beast.

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Added on April 10, 2009, 7:58 pmGood spotter lare you.

Earlier I did deadlift, but only max 50kg. I can do more maybe max 70kg, but me stupid fukken gloves are lousy. Hurt my fingers so badly, I need a better gloves. Can see wrinkles, and my skin are getting rougher. I know that my deadlift is still not good, but my body is okay. Hamstring work more usually not my back.

You guise really powderful, and most people here squat 100kg max, deadlift about 90kg max. This is what I've seen here so far. The real beasts usually come at night. I don't train during peak hour, no chance to train. And there are so many bloody posers around.

This post has been edited by zeist: Apr 10 2009, 08:00 PM

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

Traps.

That is WWE Batista, my idol.

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Added on April 11, 2009, 10:39 amI think you better get a spotter to be safe.

Or maybe you can find a higher place to put the bar first. Might get sound from the people.

This post has been edited by zeist: Apr 11 2009, 10:39 AM

You squat using smith machine or squat rack? I think next week I wanna squat using smith machine. This time I try to kasi koyak to the max, wanna try to squat 100kg. Should be easier since I don't have to balance myself.

Yesterday I do back, can start to feel the koyak orgasm around my back area. Did 2 upper back and middle back resistance machines. 80kg and 90kg, almost max out.

Usually for back machines, I do about 5 sets, 3 sets straight in the row, the remaining two sets, I'll wait after 5 minutes, then I set to 100% effort like 90kg, then I kasi tarik using full strength. Can do about 7 reps.

If I do back workout using dumb bells or bar bell, the koyak orgasm won't be there at all. Possibility is, I do it wrongly.

This post has been edited by zeist: Apr 11 2009, 09:44 PM

I will feel much confident doing it if I have a spotter. Tomorrow I try see how it goes. I do both smith suqat and standard squat (squat rack). 3 sets each, 60kg, 70kg and 80kg.

Leg press is the best, my quads always koyak after doing this. Lunges always koyak my hamstring.