More Updates

22nd December 2010 - 5th week since I started bulking up... more size, more mass... but there is yet more weights to gain...

I've always have huge forearms but i didn't realize the size till today... lol

Well, at least I have thicker back now... i've gotta increase the thickness before i start cutting back again....

Holidays a gym day.......

what's a day to start of with if it's not with a great workout day on a holiday... lol.. anyways, initially i was thinking of how am i suppose to workout this week cause my friend came down to miri for a visit and i would like to meet up with him but at the same time i don't wanna miss gym... cause its ones a week thingy... lol.. anyways, thank God its a holiday today... il b taking the bus to meet up with him over the other side of town... cause every1's using the car to church and I'm left with transport no 11... my two legs.. hope i can still walk tomorrow cause i've pound my legs extremely hard today...

oh well... lets get back to my gym log.. so i reached the gym around 0815hrs and started straight away after i put away my belongings into the locker.. ps... iv decide not to work on my cardio cause my schedule today will b very intense...

since i did my shoulders yesterday, i started off with my pecs. The same old routine but i added extra load. i was pressing 120 doing incline at every steps while supersetting with machine press. and ended the streak with a dumbbell pullover.

then feeling a little pumped, I supersets Wide-grip lat pull behind the back with wide-grip lat front pulldown. Followed with a close-grip pulldown supersets with a wide-grip sitting row. Since I have ample time on the day, I threw in close-grip sitting row supersets with a reverse grip pulldown and finally end it with isolated lat pulldown. But i guess, i was feeling a little over when i decide to throw in a reverse grip standing cable row.

Next I move on to my machine abs routine but added a modified leg raise which i've been coaching my clients to use.

Arms came next. I started off with my triceps since i ended the previous exercise on my back so i want my biceps to rest before I pound it. As usual, triceps begins with triceps rope pulldown supersets dumbbell kickback. then I moved on to v-bar cable pushdown supersets with dumbbell triceps extension. Didn't wanna put too much pressure on my arms so i can torture my biceps so I ended my triceps blast by supersetting cable triceps pulldown and modified low pulley rope pulldown.

Biceps started with a high pulley alternate cable concentrated curl. super21 supersets alternate dumbbell curl came next followed by alternate hammercurl supersets cable biceps curl. I ended it with a drag cable curl.

I think the 1st part too out 3 hrs and its about time my body turn catabolic.. but i think it had 1/2 hr ago.. so i quickly down 1/2 handful of raisins before I munch on my peanut butter toast. Our muscle needs to grow and pounding it too hard or too long would deplete all the sources for it to feed on and instead, our body would choose to store on all the fats for reserved energy and munch on our muscles. so there goes the myth #1 hardcore workout burns fat.. true, but without the proper timing to feeding the muscles, its all out of the window.

not wasting any of the precious time, I quickly came back to the gym and started on my legs with heavy leg extensions. working on all the heads by changing the angle of my feet, I felt every bit of the burn.. hahaha... since i don't have much tools to work on my legs, so it's pretty much under developed ... moving on to the lying leg curl. this exercise is a little tricky.. a lot of ppl like to add extra plates thinking that it's going to make the muscle grow but instead, they end up curling with their hips taking up all the action. its like a dolphin swimming on the bench... anyways, by doing so, not only ur not working on the hamstring, you are risking injury to ur back... anyways, after these 2 exercise, i could barely walk.. but i was very determined... I staggered all the way to the smith machine and pull out 12 sets of 8 reps squats @ 120lbs on 3 angles. 4 sets each. Finally I dragged myself to one of the machines to work on my calf raise. Since there is no proper machine for that, I got a little creative and used the leg support on the chess press machine to get the calves burning..

last piece of the day, the delts. As mentioned above, since I did it the day before, so I started off with a machine press supersets with side lateral raise followed by close grip machine press supersets with front lateral raise. The price of the day was when I shrugged 100lbs on each side.... no cardio for the day cause i think iv burnt more than enough calories for the day... lol

anyways, taking the advice of Mr. Miri Iswandi.. I went to carbo load.. but i didn't wanna just load up so I choose a clean steam skinless chicken breast without any gravy with white rice and chili along with a cup of black coffee... feeding ur muscles with lots of protein is important... so work smart, eat smart...

Good portion from Sin Liang Chicken Rice, Miri

see how dry the skinless chicken breast is... i know... not the tastiest looking food... lol

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

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 Upright Row

This is one of the best exercise to put some size into the deltoids. there are many variations of the upright rows. There is the heavy upright rows whereby you use momentum to lift it up and lots of swaying and dropping of the weights and definitely not for the beginners. It's also known as the cheating upright rows. Not too often on this one though cause too much means too little. Then there is the common upright Row with the U-Bar. Be strict and take it slow. Then there is also the dumbbell upright row. But this video here is a safe as well as strict version of the Upright row. By using the Smith Machine, the whole motion is very limited and you can concentrate on just using ur strength on ur shoulders and need not worry bout the ur spine placement. Of course, special attention is needed as well because nothing is safe until you are careful and aware.

Always remember to be strict and BREATH. Breath Out when you lift the weights and Breath In when you lower it. Start the exercise from the 1st position which is the weight at the bottom. Let your shoulders dangle a little at the bottom to stretch it. Slowly lift it up to just below your chin. Hold for 1 1/2 second count before you slowly lowers it down. Make sure you flare your elbows sidewards. Try not to use too much weights on this exercise so you can make sure you are just using the deltoids. Remember to bent your body slightly but make sure you don't hunch ur back. chest out always and bent ur knees a little.

Smith-Machine Front Shoulder Press

One of the best exercise to build the 3d shoulder is the Front Shoulder Press. It targets on the front deltoids but you have to have a proper sitting to get it in place. The Smith Machine is perfect for this role as it helps to lock down the movements so there is not much swaying motion caused during the press. A good 90° angled chair makes it a perfect pair. but one with a high leaning back for the head is the best of choice so you can concentrate all the movements on the deltoids.

Never lock your elbows at the peak so you don't risk injuring them. and remember to set ur position correctly with both elbows pointed downwards at the bottom of the movement. This will make a 90° angle on both side of the limbs. Always flare it sidewards when you lower the weight.

As usual, the most important point of this exercise is not how many or how heavy but the SQUEEZE! make sure you squeeze it at the peak of the motion. Breath in as you lower the weights and Breath Out to push it back up. Make sure the bar stays in front of you and don't sway your body unless it's for press till failure's last few reps.

END of MASS Building and Beginnig of Ripping up

After 2 weeks of pumping Hardcore and Heavy... it's time to cycle my trainings.... of well, i'll c how i can rip up... with a little alter on my diet again.. :P

Back is definitely getting all the ripping after trying out new ways to work it out :P

So does my lat with deep separations..