I'm tired from all those wild thoughts i had just now when i was out , for the first time in my life i got so worried for someone seriously , sigh.

Labels: Am i really not that important anymore

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Pat @ 3:11 AM

cant do any handmade card , hope this can replace that handmade card , anyway i hereby wish you all the best in everything you do , may all your wishes come true , Happy Birthday !!!! :)

Labels: Happy Birthday Jasmine

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Pat @ 12:00 AM

~The deadlift is one of the most powerful and effective exercises ever developed for gaining muscle and increasing your strength.
~Many people would agree that the deadlift is the best overall test of brute strength there is.
~This lesson will focus in teaching you how to deadlift correctly, with good form.
~If you are serious about gaining muscle and improving your strength then you have to include the deadlift in your workouts.
~The deadlift is a compound exercise which targets pretty much every major muscle group in your body.

Deadlift Form

~Stand with your feet shoulder width apart and keep your shins touching the bar.
~Keep your head looking forwards and begin pulling the weight off the floor making sure to keep your back straight and tight throughout the lift.
~Try and keep the bar as close to your shins as possible when deadlifting. Don’t use your arms when deadlifting, your arms are just there to hold the weight.
~You will want to use an alternating grip, with one hand over and one hand under the bar, where possible.
~The alternating grip will allow you to grip the bar much tighter and allow you to deadlift more weight.
~You also might want to consider using chalk on your hands because once you start deadlifting heavy, the bar will tear your hands apart and you will need chalk to maintain your grip and reduce friction on your hands.
~Keep your head looking straight up, your back flat, chest up and your hips down. ~Keeping your hips down will help take some stress off the lower back.

Points To Remember:

When deadlifting keep these points in mind

~Don’t round your back

~Don’t use gloves. If you need extra grip use chalk.

~Keep the bar close to your shins at all time

~Don’t jerk the movement. The deadlift should be a smooth controlled movement.

~It is important not to train heavy deadlifts too often because the exercise is so taxing on your body. A good idea would be to train the deadlift every two weeks to prevent overtraining.

Why Deadlift ?

~The deadlift is the best mass building exercises for the upper body there is.
~It works your back, your abs, your quads and your hamstrings all at the same time.

I hope you enjoyed this article on deadlifting. Work on getting your form right and you will soon be lifting heavy weights in no time. When done correctly, the deadlift is one of the best mass building exercises around.

Credit:http://www.sportsfitnessexercise.com/

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Pat @ 12:22 AM

Training with ArnoldThe following is a sample exercise routine he frequently used, as featured in Muscle Mag -- October 1991:Mon, Wed, Fri

Chest:
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Dumbbell pullovers - 5 sets, 10-12 reps
Dips - 5 sets, to failure


Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:Nonstop instinct training for 30 minutes

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps


Arnold's Advice on Eating and Resting For those who have a hard time gaining weight, he advises that they should:
~Eat 5-6 smaller meals a day Eat carbs half an hour after exercising
~Rest at least 3 days a week
~Sleep 8 or more hours a day
~Eat 30 to 50 grams of protein with each meal every 3 hours Not avoid unsaturated fats because they raise hormone levels
~Eat between 60 and 100 grams of carbs per day
~Eat no more than 3 eggs a day
~Substitute beef and pork with chicken and fish
~Avoid sugar -it contains empty calories;eat fruits and vegetables for carbs instead
~Use supplements and protein shakes to get the required daily amount of protein

Labels: Competition History of Arnold

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Pat @ 5:30 PM

Yeap , i just deadlifted 2 and a quater plate today (45kg perside) , so its 45kg+45kg+18.7kg(for the bar)=108.7KG , and thats todays achievement , one month back the heaviest i can deadlift was only 35kg perside one month later its 45kg per side woohooo. hopefully will be able to hit 3 plate ? AHHAHA thats a big dream 3 plates = 60kg per side man omg for my size ? thats impossible i suppost ?

Labels: 2 and a quater plate

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Pat @ 12:53 AM

Happy Birthday To Myself LOL

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Pat @ 12:09 AM

SCHOOL , HOMEWORK , GYM , EAT AND SLEEP and one day is gone , have been doing all this for past few month , sounds like a no life freak uh but theres reason behind everything i do

Labels: Franko colombo deadlifting

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Pat @ 12:34 AM

My target HAHHAHLOL this is moster , mine is not :)

Labels: Monster

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Pat @ 5:01 PM

Thats 45kg per side , todays achievement was 50kg per side but i didnt take the pic.
Hmmm thats for the shoulders (shrugs) :)
Life is nothing without all the machines and weights

Labels: Light Weight

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Pat @ 9:32 PM

I realize that I've been eating a lot recently , especially at night , like for example last Thursday night , i was hungry and my sis cook a big bowl of U DON (the thick Japanese noodle) for me and she was like "If you cannot finish just throw the remain away" but i ended up finishing the whole bowl and i'm still hungry -.- , so i meet quan hong at toh guan 30min later and i ate a fish burger , a plate of friess and drinks but still i dont have the bloated feel , how strange -.- . Another example is now , i just ate a packet of instant noodles , egg with cheese , 2 packet of potato chip , 1 curry puff and drinks , lol strange stomach i have , wonder why i still don't grow fat or have any change in mass -.- . STRANGE!!!!!!!!!!

Gym mates have been asking me to train harder after my O's and participate in Contest next year but should i ? They are huge man , i'm not , sure lose one what LOL , I'll see how i look like next year then i consider again :) the only confident area right now is my back i guess lol


Any comments on where should i work on ?

Labels: Monster Of The Night

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Pat @ 11:13 PM

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