| Thursday, July 23, 2009 |
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| † ∆ η ک Ц η Ĝ Ł ۩ Ŋ has inspired people at 8:32 PM |
| Sunday, July 19, 2009 |
a) breathing technique- always breath out when pressure is implied. This explains brain cramps because when your muscles are getting teared, energy and oxygen is needed more there so when you don't breathe, oxygen is reduced at your brain. BRAIN FREEZE! b) rest- after working out, you need at least 12, 24, 48 hours of rest depending on your regeneration period where your muscles get fixed again (the rate usually increases as you exercise more) c) meals- the best way to lose fats and gain muscle is to eat! Hallelujah for all the Malaysians! The more times you have your meals (moderate ones), the higher your metabolic rate. This will help prevent unused food to turn into fats by the digestion of your acid in your cute little tummy. d) sleep- sleep at least 6-8 hours a day. This will help decrease your regeneration period. Shoulders. The emphasize on achieving a broad shoulders cannot be compromised. For me, having a broad shoulder and a strong back is like having milo in the morning- its mandatory! Why? Broad shoulders complements your arms and makes you look wider and bigger while your back allows you to burden on higher weights- you don't want to hurt your back! There are 2 methods you can do to achieve a broad shoulder: 1. Arnold press [middle deltoids] 2. Military press (shoulder press) [middle deltoids] 3. Lateral raises [middle deltoids] 4. Front Dumbbell raises [front deltoid]. *go to http://www.intense-workout.com/shoulder_exercises.html for the method description. People who have shoulders usually work on their trapezius (back muscle group) to balance that width. Trapezius are those muscles beside your neck just to make things clearer! To have that, you can do shrugs. With 2 dumbbells side by side of your body, slowly elevate your shoulders up and down as though you're saying "I dunno".. Here is my workout routine for my shoulders. Adjust them according to your limit. Military press- 10-12 reps, 5 sets[6kg] Shrugs- 15-20 reps, 4 sets[6kg] Bicep & Triceps. This is the part all the guys steam. You want it big and you want it hard. Don't get me wrong, its nice- But, don't make it imbalanced because you will look like a freak. So many guys out there wear them tight shirts and their bicep and tricep popping out like them marry poppins- ask them to take out their shirt and all you see is a big belly and unshaped shoulders.. sad case. Don't be decieved, big bicep and triceps can make you look big but short- that's why you need your shoulder exercise. Here are some techniques: 1. Dumbbell curls 2. Alternating dumbbell curls 3. Bent dumbbell curls *go to http://www.intense-workout.com/bicep_exercises.html Triceps and Biceps are 2-must-be-balanced muscle groups. Never get one bigger than the other. Here are some techniques: 1. Pumping 2. Back dumbbell lift- Raise your dumbbell with 2 hand and centre it to the back of your head. Then, slowly lift it higher till your arms are almost straight in the air. One important thing I want to highlight is similar weight limits. Try to make your right arm and left arm able to carry the same weight with the same reps and set. You don't want to look distorted. Here are my workout routines for this section: Dumbbell curls-10reps, 4 sets[16kg] Alternate Dumbbell curls-20 reps, 3 sets[8.5kg] Bent Dumbbell curls-8-9 reps, 3 sets[6kg] Pumping- 15 reps, 3 sets Back Dumbbell lift- 11-12 reps, 5 sets[16kg] Chest. Nothing beats having a good chest- it makes everything fit together from the shoulder to the abs connecting them. It certainly makes everything fuller and your shirt more compact. I get chest mainly by pumping but some still figure- how mine got so big? Simple, everytime you innitiate a pump, make sure your posture is focused on contracting and retracting your chest area. Of course, it hurts on my tricep and a bit of my shoulders too. There are definitely machine and dumbbell based exercises but I don't do them. Here is one if you have a dumbbell and a bench. Flat Bench Dumbbell Flyes 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other (or pretty close). 4. Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area. Here are my workout routine: Pumping-15 rep,3 sets  I don't want to put too many pictures of myself. I will only continue depending on the respond so I guess I should this is it until then. Be blessed... |
| † ∆ η ک Ц η Ĝ Ł ۩ Ŋ has inspired people at 10:20 PM |
| Wednesday, July 15, 2009 |
| Wednesday, June 17, 2009 |
eh sung, why never drive yet? Got driver edi what.. Lucas Tan Li Kah... hHAHHHA JOKING LA BUDDY!!! Lucas is the safest driver man and thanks bro for always sending me!!! Oh, last Saturday I went for my 6 hours amali before I get my L! MAUIHAHAHA! Another 50% more to go sial! That should be it and here is some sneak peak. I purposely made it blur though if you're wondering why my camera suddenly like 1.0 megapixel.  |
| † ∆ η ک Ц η Ĝ Ł ۩ Ŋ has inspired people at 9:29 AM |
| Wednesday, May 27, 2009 |
I would be handling the payment for the Prefects Reunion 2009 yea.
THE MENU SALAD Selection of Crisp Lettuce Assorted Dressing Sliced Tomato & Cucumber Potato Salad HOT ACCOMPANIMENTS Corn on Cob Baked Potato Vegetable medley Chinese Fried Rice Fried Mee Siam FROM THE GRILL Marinated Chicken Wing Grilled Sirloin Minute Steak Dory Fillet Fish in Banana Leaf DESSERT Selection of Fresh Fruits Bubur Pulut Hitam Sliced Carrot Cake Cordial Yes, I took it straight from the Prefects Reunion event page from Facebook! Now, the deadline is by this week 31st May 2009. Some of you are asking a lot of questions: Why Holiday Villa? Guess what, no place would be nice without people. Do you want to go to the Palace of the Golden Horses alone and dine with the waiter? Yeah, you can stop lying yourself. So expensive la- Its RM 70 with a partner and RM75 without. Look at the course meal! How much do you pay to eat at a Japanese restaurant? Here, you get to see me doing retarded acting (your favorite), nominees perform, and many others! There are even all those old high school friends coming. At night hot la- I agree it might be hot at night- guess what? That's better for the ladies and the hunks- You can dress sexier as an excuse to the weather! I topless di.. Above all, there are secrets to this years Prefects Reunion which I am pretty convinced of that would make a memorable event. It's a good surprise though. Should you have made a decision, contact: 0176434223 See! I give you my contact number di, people pay thousands(rupiah) weh for this... What else you want me do? Jog topless a? I did it before di so many times- the taxi drivers go high weh.. hehhhehe |
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| † ∆ η ک Ц η Ĝ Ł ۩ Ŋ has inspired people at 4:44 PM | ||||||
| Sunday, May 24, 2009 |
Most probably the post will be up by next week. I hope I'll be in shape by then.. |
| † ∆ η ک Ц η Ĝ Ł ۩ Ŋ has inspired people at 9:49 AM |
| Friday, May 8, 2009 |
| † ∆ η ک Ц η Ĝ Ł ۩ Ŋ has inspired people at 2:19 AM |
| † ∆ η δ µ Ŋ Ĝ £ ۩ Ŋ |
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| General Knowledge Barack Obama |
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