Bina badan dan Fitness -

karambunai · Post time 8-1-2009 04:50 PM

ahaks.. kalu dah x swim tu terus le mengelebeh... mana leh nk maintain.. makan pon main sebat aje.. fav makan kuk 2 3 pagi lagik

[ Last edited by karambunai at 8-1-2009 04:53 PM ]

dexa · Post time 8-1-2009 07:53 PM

Originally posted by alpha_dansei at 8-1-2009 06:36 AM
***(tertanya2 dexa bila pula)***

nampaknya... samalah kita tertanya-tanya semua.. eh -- lol -
actually ada gambar masa tengah 'konon2nya' angkat dumb bell
buat bicep and stuff... tapi nanti lah.. saya kena crop sikit... takut
ada censor pulak... kalau rasa selamat saya post kan ye --

tapi bicep saya macam kambing sikit... tak ada lah berurat dawai
macam alpha beta dan karam audy semua --

dexa · Post time 8-1-2009 07:57 PM

thanks for the fantastic info beta... (alpha... so bata jadi beta pulak..)
banyak yang boleh belajar tu.. -
karam tu rasanya tak sabar nak dapat muscles macam arnold nak
lawan dengan alpha beta jadi mr smag end of the year ni --

tul tu...dexa bile lg? kami dah tunjuk

ps: sori post aku mmg panjang lebar, harap sume leh digest

Chow

nantilah.. bila masa sesuai and least expected - saya post kan -

lol @ chow -- beta suka cakap chow -
kalau kat canada - chow tu... dog food... -
actually - chow chow -

tapi - saya suka pulak bila everytime beta cakap chow -
macam trademark aje -

dexa · Post time 8-1-2009 07:58 PM

Originally posted by karambunai at 8-1-2009 03:13 PM
malu i.. badan dah mengelebeh dah..

ha! jangan nak tifoo
hari tu tengok... smart sasa semua -

swimmer ni - badan depa best -

gelugugu · Post time 8-1-2009 09:49 PM

nak tanya, kalau dah angkat besi ni mesti lemak pecah,n kalau lemak pecah mesti ade streachmark.korang buat camne nak kasi ilang streachmark tu?

alpha_dansei · Post time 8-1-2009 10:16 PM

dua hinggit tu gym rakyat dapat la.. tp mana ada dekat2 sini bro.. aku nyer gym per entry 7 hinggit.. dekat2 ngan tesco puchong.. sana ada olympic bar 2 batang.. cukup la utk kita..

alpha_dansei · Post time 8-1-2009 10:19 PM

mana ada.. sy kecik jer.. hehe.. dapat badan mcm dlm avatar ni pon dah cukup.. hehe

audydotnet · Post time 8-1-2009 11:46 PM

oo.. gym ko kat corner lot tingkat atas tu ker? aku penah pegi survey situ. Time tu aku dok kat punchong. Sebelum fitness first IOI Mall bukak lg.. mmg ramai geng hardcore2 body builder kat situ.. tapi aku tak ingat sbb per aku tak jadi join huhu..

audydotnet · Post time 9-1-2009 12:04 AM

Waa.. baru missed brapa hari dah byk info2 best kat sini.. thank you for sharing..

bila ada 2-way communication baru best nak belajar .. kalau baca buku or magazine boring..

Anyway hr ni aku mkn tak hingat. Dinner td kena nasi goreng kampung+telur bistik, pastu tapau kfc x meal baru tu untuk supper...

so aku expect bangun esok aku naik 2 kilo

skrg baru menyesal...

alpha_dansei · Post time 9-1-2009 12:40 AM

yer betul....

tp yg hardcore dorang la.. aku tak

peachlily^ · Post time 9-1-2009 09:37 AM

Hello, baru jumpa thread nie

nak join buleh?? Btw peach nak kurang bodyfat dan tone up. Nampak muscle pon tak kesah coz I know it's hard for woman nak ada ketul2 nie.. Bodyfat sekarang 21.9% nak kurangkan ke 18% by April ni.

Please review my rotine. Peach buat split upper body, lower body, cardio + abs, complete.

Monday - Lower body (basically like this)
Deadlift
Lunges
Sumo squat
Single leg deadlift
Leg press
Leg curl
Leg extenssion
Ball squat
Barbell squat

Tuesday - 1 hour cardio + abs
Abdominal Crunch 20 x 4
Crunch on Ball 15 x 4
Sit Ups on Incline Bench 12 x 4
Sit Ups on Bench 15 x 4
Obligues 15 x 4

Wednesday - Rest

Thursday - Upper body
Seated Tricep Dips
Seated Bicep Curl
Lat Pulldown
Chest Press
Cable Pulley
Shoulder Press
Triceps Overhead Extension
Triceps Kickback
Skull Crusher
Side Lateral Raise
Front Raise 15
Barbell Shrugs
Hammer curl 15

Friday - cardio + abs macam dia atas

Saturday - rest

Sunday - upper+lower body+abs+20 mins cardio

Ok tak? Untuk dumbell paling mampu angkat 8lbs jer while kalau leg press tu able to 90kg

oh ok BTW im 44.4kg with 150cm in height

[ Last edited by peachlily^ at 9-1-2009 09:40 AM ]

lady_nF · Post time 9-1-2009 09:48 AM

macam mana laaa dia nak toleh kiri kanan belakang??

chaoyunjie · Post time 9-1-2009 10:22 AM

aku rsa itu gmbr tipu la...
takkan la mcm tu sekali...

alpha_dansei · Post time 9-1-2009 11:19 AM

peach nih musti hot..

ok lah tu kot.. hot bangat.. ..

peachlily^ · Post time 9-1-2009 11:30 AM

Originally posted by alpha_dansei at 9-1-2009 11:19 AM
peach nih musti hot..

ok lah tu kot.. hot bangat.. ..

tak hot la tu yang gigih semacam

..anyway ada comments tak?

alpha_dansei · Post time 9-1-2009 11:41 AM

Originally posted by peachlily^ at 9-1-2009 11:30 AM

tak hot la tu yang gigih semacam ..anyway ada comments tak?

komen saya mungkin lain dpd orang lain.. terlampau byk exercise..
utk orang pelupa mcm saya nih mungkin tak sesuai.. hehe.. kalu saya suka simple2 jer.. tp hot..

peachlily^ · Post time 9-1-2009 11:50 AM

Originally posted by dexa at 4-1-2009 06:52 PM
saya rasa yang saya nak maksudkan -
lemak go away -- tapi muscle yang ada remains
dan kita tone them ---

how to lose fats but not losing the muscles -?
( to help you achieve a great fit and ...

Nak tanya HIIT for 6-7 mins ok tak? sbb tak larat la, speed 5 warm up, 6 utk jln, 8 for jog, 10 for sprint, last2 30-45 seconds tu guna speed 2 jer huhu

peachlily^ · Post time 9-1-2009 11:51 AM

Originally posted by alpha_dansei at 9-1-2009 11:41 AM

komen saya mungkin lain dpd orang lain.. terlampau byk exercise..
utk orang pelupa mcm saya nih mungkin tak sesuai.. hehe.. kalu saya suka simple2 jer.. tp hot..

boleh tak bagi sampel workout yg simple tp hot tu?

batabaka · Post time 9-1-2009 03:04 PM

Originally posted by peachlily^ at 9-1-2009 09:37 AM
Hello, baru jumpa thread nie nakjoin buleh?? Btw peach nak kurang bodyfat dan tone up. Nampak musclepon tak kesah coz I know it's hard for woman nak ada ketul2 nie..Bodyfat sekarang 21.9% n ...

21.9 tu consider normal bg perempuan. 15-18% lagi cun.....dah lean dah tu...mesti mantap cam Jessica Biel.
ke nak cam Jamie Eason? dia pon kecil molek orgnye

aku tk bape suke total bodysplits ni.......wpun nampak bnyk cam bro alpha kata, tp exercise bg sesuatu part tu kurang.
dan workout session camni mesti lebih sejam betul?

maybe ni sesuai ntuk org yg leh lama kt gym, tp x mo hari2 dtg kot

Originally posted by peachlily^ at 9-1-2009 11:50 AM

Nak tanya HIIT for 6-7 mins ok tak? sbb tak larat la, speed 5 warm up, 6 utk jln, 8 for jog, 10 for sprint, last2 30-45 seconds tu guna speed 2 jer huhu

6 min HIIT kejap sgt....

Chow

peachlily^ · Post time 9-1-2009 03:37 PM

Originally posted by batabaka at 9-1-2009 03:04 PM

21.9 tu consider normal bg perempuan. 15-18% lagi cun.....dah lean dah tu...mesti mantap cam Jessica Biel.
ke nak cam Jamie Eason? dia pon kecil molek orgnye
aku tk bape suke total body ...

yup dalam 80 mins - 90 mins including rest+stretching between sets. x minat full body nanti pergi kerja sakit2 satu badan. macam today sakit kaki je upper body masih ok

jessica biel lagi cun la, my triceps flabby dan thigh pun still thick. jamie eason pon ok, mmg cun V shape nye tp rasa tak mampu la jadi macam dia