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..

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.

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 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.

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.

A day at X-trim fitness Center

Well, been a while since I last visited any gym.... 1 mth to be exact and I figure I would wanna pump it all and get a sauna all together.. was hoping for a steam bath .. but i don't think any of the gyms here provide... any how... I made some calls and got some price.. man, for the quality : price, I conclude it's over rated and OVER CHARGED... lol. But I figure, since it's the hotel's gym, the management would wanna prioritize their house guest over local bodybuilders... you know how some huge fella seems to intimidate most... hahaha....

anyways, 1st stop was Grand Palace Hotel fitness center. Didn't call cause I did the last time and the membership fees are killing... but what would a day pass cause... so I parked.. *advantages - free parking* went up and ............................. is all i can say. 1 look and that's all. there are some cardio machines lying around. couple of free weights and well, 1 multi-machine and the air-conditioning weren't even on o at least to the minimum. anyways, so I figure, there is a sauna. I asked for the price and *WHOA* (make that double) RM40 per entry. ....... ... ..........

Next stop I went to the Imperial Mall. Underground parking so not too bad. So I went up to the hotel 5th floor. Didn't like the design cause the entrance to the gym hallway was a semi-hidden opening to the right which is clearly (hidden from the normal sight) anyways, found my way there and paid RM30. Pricey I may add.

Ain't nothing much either but according to the trainers there, the new gym at the Pelita Commercial Center's Hotel's gonna have a cablecross and leg press machine. But there is a wide selection of cardio machine here compared to the RM40 Grand Palace Hotel Gym. I only head for the stationary bike so the rest don't matter at all but as usual, there is the treadmill, a step machine, 4 bikes, and 1 air walker. Mostly machine here with Leg extension, leg curl, vertical chest press, Lat pulldown machine, shoulder press.. but most of all, they have the preacher stand and smith machine... lots of bench :P

As you can see, I did a lot of supersets since time is of essence and I had to work on my biceps, Triceps, Chest, Shoulders and even my legs. I have a minimum 4 exercise per body part with abs routine intervals to save time and relax my muscles (yes, i know im gonna hurt like hell in 3 days time but anyways, i just wanna torture myself) And working out here, you get to meet Mr. Miri Saiful who is also a trainer there.

Anyways, what can I day do... but I just love the painful feeling now.. hahaha... the sauna experience was good.