Heavy Pectoral day

Long time ago.. not to long.. but not too near... emm... just the right time.. hahaha.... I was pumping my pectorals in an old school gym in peninsula Malaysia. There I was, happily huffing on the pec deck and puffing on the cable cross and suddenly this huge guy walk up to me and asked me this question "What are you working on?" In reply, I said "chest".. He was like "seriously, what are you working on?" i find it a bit amusing so i quote my answer.. and He looks straight in my face... (THIS I WILL NEVER FORGET) He said "What CHEST?" *POTONG STEAM TERUS* hahaha.....

But he was nice enough to guide me on my chest workout. He forbids me from doing any flies exercises until there is mass on my chest. So I was only working on Bench, bench and more bench for 2 months till my chest was noticeable even when i wear my shirt. From Incline, Flat and Decline.. from barbell to dumbbell and supersets, hardcore sets, dropsets, pyramids.... u name it, I do it.. lol... sometimes i would arrange 3 bench together (hence that's why i workout early in the morning when there is no crowds) so 1st was the incline, then flat next to it and decline for end. I would start off with Incline dumbbell press 8 reps and carry the dumbbell along to the flat bench to do a bench press 8 reps and carry it to the decline bench to get in another 8 reps before i rest 1 minute. I was so tempted to work on the pec deck machine and the cable cross but he was right, what would i be squeezing if i don have any mass on my chest... so work the basics ... core exercise 1st

Anyways, today its different.. hahaha... I'm only working it this way cause there is no cable cross machine.. hahaha.... but it put a lot of mass on my pecs... il just have to start cutting it once iv the right tool... enjoy..

Side Lateral Raise

The Side Lateral Raise is a great workout for the side deltoids which is nevertheless a common word among those who are experienced bodybuilder. Bt as always there are definitely numerous method to deliver this exercise.

I started off with what we call "FULL REP" whereby you lift the weights all the way parallel to your shoulders. Of course, using this method, you can only use a lighter dumbbell. any heavier would cause you to cheat too much into relying on your back and traps. But I never seem to feel that satisfied pump on my side deltoids. There is always a weight transfer, too much on the traps half way through. most of the time, it's around the 45° that i started feeling my traps coming into action. but then I was lucky to stumble upon an article on a newly researched method of pulling off the side lateral raise. Which of course, to many is called a "HALF REP" but not going all the way instead gives u the burning sensation after a full set. And furthermore, I'm a living proof and my clients saw the results in less than a week after using what I taught them.

Starting Motion

Ending Motion

And of course, there are lots of other side laterals in the market. There's the Y Lateral Raise, Square Lateral Raise, The X Lateral Raise.... but I find this one works for me :P Ignore the scary face though... hahaha


Here is how I do it in a Monstrous Rep Sets

March 2010 for Bong

Photo in appreciation of Deckster (http://greasyhand.blogspot.com/)

So far so good. I thought the 11days of shoot in KL would b a slow down for me in the sense of working out (But shooting for KINKS - http://www.kinksthemovie.com/ is awesome.. to find out more, just click on the link) anyways, i ended up with 2600 crunches daily on most days... and 9kg dumbbell on each hand for my flies and curls each day... push up is all i can do and a little of dips on the sofa :P but i managed to pull in a good workout.. oh, not to forget the E-Z bar for a day :P hahaha....

it proves that if u set ur mind to it, nothing is impossible till you say it is. its just a matter of whether u wanna do it o not.. time and place is not an issue... i was even doing crunches in the minivan

After workout

Back in Miri

It's been 5 days since I landed in Miri, I've a great time with my family and well, future still worries me... my near plan is to gather enough capital... no time for love, no time for anything else but to gather more money and spend more time with my family... of course not to mention, maintain all the hard-worked muscles i've been working for..

Not easy hey... hahaha but I've got myself a dumbbell from Survey supermarket at a ... quite reasonable price... iv like injured my abs by over abusing the abs roller... anyways, been hitting 1000 crunches even when my abs are killing me... hahaha.... got myself an "ON 100% Gold Standard Whey" and i still have my "Creatine" from KL... anyways... CNY been crazy for me... i've been eating frenzy.. but well, im trying my best to hold myself back from food and ... NOT EASY...

Will start gym once the New Year mood is over and ... well, once the gym is open... lol