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...

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