Side-step for a modeling shoot.

ANNY SOO Photography

I was invited to the Miri Photography Society's Annual Dinner on the 16 Jan 2011. And so I got my friends from Brunei to join in the fun. Bol and Wan. I've worked with Bol as a personal trainer previously in Bandar and Wan is Bol's student in bodybuilding. Well, Wan is awesomely conditioned cause he's competing in less than a month from the shoot so he has already started his cutting phase.

ANNY SOO Photography

Standing next to Wan during the shoot. Look at his ripped abs and a 26 inch waist with 55kg weight. hahaha....

BONG CK Photography

3 of us with me on the left, Wan in the middle and Bol on the right. Bol is massive compared to Wan and I. Well, the whole choreography was done very last minute as both of them only arrived in the afternoon on the day of the shoot.

Top 10 winning shot on the night, even top 4 :P not cause of my muscles but cause of the photography skills by Tan Sheih Yen

PETER YONG Photography

I love this shot, in fact I used it as my Facebook Profile Picture. Only now I realized I've grown in size and bulk up since 7 weeks ago when I started my Mass routine. But I've to stop for 11 days due to this photoshoot.

I've to get my shoulder pumped up and probably thicker back.

Another artistic shot. This one is awesome as well as I can see my abs' definition.

Another great shot of me with awesome composition. and I love the veins and definitions of my delts.

DENNIS TAN Photography

A great photo from Dennis Tan who is also a friend of mine when I was working in IBS College. As a bodybuilder, we rarely see our back unless some1 decides to take a shot and give us the pic.. hahaha....

Another nice shot of me in a pose bt seems like i've forgotten to contract my abs.. lol bt the colors and lightings is awesome making my muscles stand out.

BONG CK Photography

From a photographer who's Initials is just 1 alphabet different from my own. I love this photo too as the composition is both creative and story telling.

ALAN Photography

An Artistic shot by Alan who's our handler for the event. Nice shot of my side chest pose.

ANNY SOO Photography

Posing with one of the Photographer Anny Soo after the show.

Road to Bodybuilding

Here's a couple of more pictures after 6 days without gym. LOL, i actually took these pictures after work.. well, after setting up all the cables and projectors for an upcoming event. As usual, I hate wearing shirt during these kinda work because of the local hot and humid weather and I sweat a lot lately. The stickiness is really irritating.

As from comments, I've managed to build mass on my chest. Probably that's where all the 3.2 kgs I added went.. lol.. but i improved the mass on my triceps and biceps. Now all I need is to add more mass until my ideal size and then shred down..

Smith Machine Squat

The Squat is the best exercise to build mass for the quadriceps femoris or better known as the thigh. But a lot of precaution has to be taken in executing this exercise to avoid injuries to the knees and the ankles. The Squat is also the no1 killer for the knees if done wrongly.

I love doing this exercise with the smith machine. At least safety is taken care of if not 100%. Furthermore, I can control my movements as not to sway compared to the free bar squats. But that's not the main point. To perform a squat, most importantly is to watch out for your knees when you lower your body. Make sure the knees doesn't surpass the toes. As such motion would cause a lot of pressure on the knee causing wear and tear. 2nd, always push your butt out towards the rear and not going downwards. This motion would resemble a sitting position. 3rdly, never straighten your knees at the peak to avoid too much pressure on the knees directly.

and most importantly, always do a warm up set.... Happy Squatting.

E-Z Bar Curl

One of the most basic Biceps exercise. Well, actually there are different variation. you have the positive reps where you raise it slowly in a controlled manner and squeeze at the top. Some prefer the negative reps where you lower it slowly in a controlled manner. Some like it extremely heavy with low reps and some rack lighter and go high intensity. Some like to go heavy and cheat on the last rep... with all these variations, a lot of people wonder which ones actually works. But there are believers of some versions .. and i mean fanatic believers who will go all the way to others who are doing the different style and condemn them... but wait.... u wanna know something? hahaha... actually they all work.. it all depends on the result you are aiming for. Sometimes I may go mad and hit a 20 reps 20 sets sessions on these babies and sometimes I may go 4 sets of 5 heavy reps. And yet, at times, I throw in a few cheat reps at the end to get the most out of it... so please, before you start condemning others, make sure you know your shit. :P over n out

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