Bent a little to pump another day

Some old pic found in my vault

I notice a lot of ppl in the gym like to stretch and straighten their limbs with each press. Then I found out they think by doing so they could pull a fuller pump. Well, it doesn't work that way. Even if you extend your joints to the fullest but you don't protrude the right muscles you are still not working it hard enough. Instead you risk injuries on your joints especially on the knees and elbows. By stretching it all out straightening your joints, the pressure rest on these joints and could cause grinding on the bones which is terrible for the cartilages. not only that, the whole point of the pump is lost when all the pressure is supported by your joints instead of your muscles. So the next time you do a leg press, squat or even bench press, don't straighten all out..

And "no" I don't train ppl shirtless all the time... lol.. only on request :P

i just love to see every1's look when I do this in the gym.. hahaha... i would start off with a normal position of a chin-up. then pull myself up and do a flip through both my hands still attached to the bar and then flip back....

Work your bottom to gain the whole!

you know the old saying you want it hard, you better play it harder... hahaha.... (DON'T STRAY) but in truth, there is no such thing as a shortcut if you wanna gain quality.. and if you want that quality, you better follow the rules... and WORK ON THOSE CORES..

What are cores? well, The major core exercise are Squats, Deadlifts, bench press and chin ups .. these are the exercise which will help you get all your muscles working.. THESE are the EXERCISE which will help you put thickness on those fibers within... Trust me, I've been pumping Bench Press for 1 month and BOOM!! I don't work squats much cause im a little lazy.. lol.. but once i get down to it, it's a DAY DEDICATED to SQUATS.... and gosh, i feel like im going to puke each time... but hey, you wanna build bigger, thicker and quality muscles, You'd better!!

But please be reminded, As long as it's to do with movements even if it comes down to lifting your fingers, there is a risk of injury.. so do get expert advice and spot before you attempt any of these awesome core exercise...

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..

Being back to the gym feels awesome

Standing side lateral raise

Interested to torture urself to a better physics? don't try what i do.. lol.. i din know the amount of torture until i started editing the footage i captured... calculated and i was doing 100 sets / each sets @ 8reps or 12 on 4 body parts excluding abs.... muahahaha....

i think i over did it a little after 3mths not working out in the gym in the gym...

well, i start off with my biceps - E-Z bar curl supersets E-z Bar Preacher curl supersets dumbbell side alternate hammer curl supersets front dumbbell alternate curl. I moved on to Smith Machine vertical curl supersets concentrated curl.

I moved on to work on my chest with a 80° Incline, 70° Incline, 60° Incline, 50° Incline, 40° Incline, 20° Incline and flat bench smith machine heavy press.

I moved to my legs with facing Inner, Normal and facing outer steps squats, Stiff leg deadlifts, and Heavy calf raise.

Finally I worked on my deltoids. starting with standing side lateral raise triple drop sets, Arnold press drop sets, standing alternate front lateral raise triple drop sets, Smith Machine Front Press, Sitting bent over lateral raise and heavy shrugs..

last but not least, 1000 reps machine curl and 30minutes cardio on a bike....... emm... a little too much but i was chewing on my peanut butter wholemeal bread in between...

I had HemoRage + Creatine monohydrate as my pre workout and protein + creatine monohydrate Post workout.....

oh well, a great day exercise :P

Footage from Video

Next time I make a video, I'll have to play smart to use lighter weights for the shoot.. lol

make sure only the delts are moving

Watching as I move

Getting a squeeze

Smith-Machine Incline Bench Press

I've always love the smith-machine cause it lets u pump harder. u will know u can hook it anytime u can't press further so I usually tend to add extras. But since I've not been working out for the past 3 mths so I won't wanna risk any injuries to my joints. I had 27.5 kgs on each side and along with the bar which might add another 10kg o so.. i'l say less so I don't make it sound like im trying to show off.. lol.. anyways.. tat is around 65kg.

so I start off the sets with a 80° Incline. 3 sets of 8 reps. move down to 60° 3 sets of 8 reps. another step down at 40° of 3 sets / 8 reps and one last incline sets of 20° 3 sets / 8 reps before I moved on to flat bench with the same amount of reps/sets. I just love playing with steps... hahaha... its fun and u get to pump the whole upper to middle region of the pecs.