any specific reason y most of u guys choose fitness first?

How about replacing some of the sit up with the plank aka prone bridge?
3 sets x 1 minute.
Heh heh, you will feel the koyak-ness!

Already included in the fat loss workout. I do plank everyday. Record so far is 55 secs.

If I do it before weights, I'm sure I can do more than a minute.

Are side-planks included in the workouts? Try them out, and if they're okay, move up and down while doing them to give an extra 'kick' to the exercise.

This post has been edited by -Dan: Apr 4 2009, 05:24 PM

Side plank no. Might consider in future. I hardly see people do side plank here. Bodypump classes got.

They're great for hitting the obliques.

I hate doing side plank with my shoes on, will damage a little. Mine already kena a bit. Ppfftt!

Maybe in the morning at home using a mat.

Closed!

This post has been edited by zeist: Sep 22 2009, 10:50 AM

You sure ur leg extensions and leg presses are in kgs and not in lbs? If in kgs then your squat should be much higher I think.

kg.

Which squat? Normal squat or hack squat? Hack squat is easier than the squat. The standard squat is like some fat dude sitting on top of my shoulder and I need to balance myself. Friggin' heavy. Yea, and me hurt my back today doing squat.

200lbs is only about 100kg. I do warmup 120kg la.

This post has been edited by zeist: Apr 7 2009, 07:20 PM

I squat 220lbs (100kg) and leg press around the same. Leg extensions 140lbs max usually. Haha weird, I have weak legs.

This post has been edited by John91: Apr 7 2009, 08:28 PM

80kg for squat is very heavy for me. 100kg not in the near future.

Next week I wanna try 90kg - 100kg leg extension. Last week I did 70kg, this week 80kg.

Hack Squat as well. Leg Press 200kg max for now. 3rd set leg press, 4th rep onwards I scream like someone got raped. FOR THE LULZ! I almost failed, but I used my whole body strength to push that shit. 200kg is pretty powderful for me.

Closed!

This post has been edited by zeist: Sep 22 2009, 10:51 AM

wah........awesome progress dude!how did u make it?

Train hard and watch the diet.

After I look the before and after of me, I myself also quite shocked.

wow...nice progresssssss..
u got a nice shaped biceps and shoulder part..
now u really look fit n tight....

This post has been edited by MooZz: May 26 2009, 09:10 AM

Thanks for the comment.

yo john... its not weird.
i can leg press 300kg, but i cant squat more than 120-130kg.
hahaha... thats the difference.

zeist... u need to build up ur chest a lot... i mean a lot more...
anyway, good job bro.
nice progress...

nice fitness first plastic bag collection u have there..

Work more on your back. It's as if your body is straight from top to bottom. Lats needed.