Bina Badan, Strength & Fitness V2

batabaka

emino posted on 29-11-2012 05:05 PM
Takpe. Bukannya aku xde pilihan lain pun. Muahaha

ada org nk kenal ngn ko tu...ko selamba x layan eh wahahha

axl_bach

woooo, caner aku tatau kewujudan thread nih...

salam sumer, aku baru di sini,heheheheh

aku baru start main besi nih dlm 3bulan....so far xder nampak sgt perubahan dari segi ketulan2 di badan.....

tinggi aku dlm 1.65cm, berat sblom main besi nih dlm 58kg, aku target nak kasi naik sampai 68-70kg......lepas 3 bulan main dpt capai 65kg but tu laa nampak saiz jer but x ripped.....adakah silap aku x cukup beban eh....

seminggu aku main 3-4 kali sbb kekangan kerjaya....aku just main Chest+triceps n Back+biceps jer every session di gym.....kengkadang jer aku buat deltoid......utk abs plak aku wat dirumah dgn sit up

utk bebanan plak harap otai2 bleh komen cukup ke x bebanan aku nih

Biceps curl : dumbell 12.5kg
Triceps extension : 17kg (cable)
Bench Press : 50kg barbell
Deadlift : 65kg barbell
Dumbell fly : 15kg dumbell
Cable cross : 10-17kg

lower limb memang aku x buat pun lagi ingat nak shape badan jer.....

utk suppliment plak aku amik Dymatize Serious MAss dgn Universal Whey Protien, API Fat Burner, Amino Acid.....

aku xder laa plan nak bulk sgt muscle just nampak lean n ripped macam Cam Gigandet or Nick Auger pun dah ok dah....

harap ada otai yg leh komen pasal regim aku tu adequate ke x

chaoyunjie

axl_bach posted on 20-12-2012 11:23 PM
woooo, caner aku tatau kewujudan thread nih...

salam sumer, aku baru di sini,heheheheh

ko kena tanya yg pakar...
Calling for @batabaka


p/s
kenapa bata?? dengar cite ko cedera?? xcident ka??

axl_bach

lagi minta pencerahan or komen dari otai2 main besi di sini

nih aku citer sket pasal rutin aku kot2 ada silap yg menghalang aku dari dpt shape yg aku ingini

cardio aku memang x wat langsung so adakah silap di sini??sbb ada yg bagi petua jgn wat cardio nnt muscle yg kita bina kecut....

rutin aku setiap 3-4 kali seminggu, biasa satu session tuh 45 minit hingga sejam jer :

Day 1 (CHest + Triceps)

- dumbell fly 15kg 4 set 10-8-8-6
- then dumbell press 15kg 3 set 10-8-8
- then bench press using smith machine 50kg 3 set 8-8-8
- then cable cross (aku main 3 angle target lower mid n upper chest)
        lower chest 17kg 4 set 10-8-8-8
        mid n upper chest 10kg 4 set 10-8-8-8
- then penutup main triceps extension 17 kg 4 set 10-10-10-8

antara set aku rest 30sec

DAy 2 (Back + Biceps)

- Deadlift 65kg barbell 4 set 8-8-8-8
- then bent over barbell 40kg 4 set 8-8-8-8
- then Lateral pull-down cable yg nih aku x ingat load berapa but 4-5 keping besi gak ler 4 set 10-10-8-8
- then dumbell pull over 20kg 4 set 8-8-8-8
- then Biceps curl 15 kg 4 set 8-8-8-8
- n penutup hammer curl 15kg 4 set 8-8-8-8

kira aku pegi gym selang sari/2 hari n main 2 regim nih alternately.........

cuma yg nampak berjaya hanyalah weight gain but muscle masih x ripped pun.....tension gak tp tu laa bila tgk poster2 n gambo2 di gym memang terbako gak nak capai impian dpt body cam Nick Auger

harap ada pencerahan dari otai2

axl_bach

perghhhhh, kalo dpt badan camnih memang terbaik laaa

emino

You need leg workout or else you would turn like this.

chaoyunjie

emino posted on 21-12-2012 10:49 PM
You need leg workout or else you would turn like this.

erkss...x balancenya dgn kaki dia yg kecik tu

axl_bach

emino posted on 21-12-2012 10:49 PM
You need leg workout or else you would turn like this.

hahahahha, tu nampak cam sotoshop jer.....btw memang nampak x balance upper n lower part of my body,heheheh

just minta ko clarify since ko pun nampak cam otai besi gak.....adakah aku perlu wat cardio utk kasi nampak muscle, sbb byk sgt fat melindungi muscle aku or x perlu pun wat cardio just wat sizing dulu......aku buntu nih sbb dah 3 bulan main xder laa nampak ketara sgt perubahan selain a bit beefy.........

emino

chaoyunjie posted on 21-12-2012 07:04 AM
ko kena tanya yg pakar...
Calling for @batabaka

Bata surgery hari tu. Rotator cuff apekejadah entah.

Aku pun surgery lak. Accident moto patah collar bone. Hahaha

chaoyunjie

emino posted on 25-12-2012 08:02 PM
Bata surgery hari tu. Rotator cuff apekejadah entah.

Aku pun surgery lak. Accident moto patah c ...

korang pakat xcident sama2 ek

emino

chaoyunjie posted on 26-12-2012 10:02 PM
korang pakat xcident sama2 ek

Bata injury dr main besi. Aku injury accident, masuk besi. Beza teww...

batabaka

emino posted on 26-12-2012 10:34 PM
Bata injury dr main besi. Aku injury accident, masuk besi. Beza teww...

heheh aku masuk anchor je...cenggini rupanye

batabaka

axl_bach posted on 21-12-2012 05:45 PM
lagi minta pencerahan or komen dari otai2 main besi di sini

nih aku citer sket pasal rutin aku ko ...

tak lengkap.....kaki, traps, shoulder takdak.....nnti jadi cacat...bukan lawooo tapi caaaacartttt weiii hahaha :lol

axl_bach

batabaka posted on 27-12-2012 05:20 PM
tak lengkap.....kaki, traps, shoulder takdak.....nnti jadi cacat...bukan lawooo tapi caaaacartttt  ...

traps tu kan sekali dgn lateral pull down......shoulder aku wat gak yg tiga2 muscle lateral rear and front deltoid but biasanya aku buat compound laaaa........kaki memang x buat langsung....heheheheheh

batabaka

axl_bach posted on 27-12-2012 05:26 PM
traps tu kan sekali dgn lateral pull down......shoulder aku wat gak yg tiga2 muscle lateral rear a ...

traps mana hit sgt ms wat lat pulldown bro....masa DL tu ye la...sebab traps ni stabilizier muscle ntuk neck ngn shoulder. dia hit masa kot angkat beban dari tanah.....pull the weights from the GROUND...

axl_bach

batabaka posted on 27-12-2012 05:37 PM
traps mana hit sgt ms wat lat pulldown bro....masa DL tu ye la...sebab traps ni stabilizier muscle ...

ic.....so komen ko pasal bebanan yg aku guna skang ni berbanding berat aku rasanya ok x....aku nih kire tahap beginner lagi ler...

n satu lagi perlu ke aku wat cardio skang nih......FYI badan aku memang makin berisi masalahnya paling obvious adalah di bahagian perut yg melebihi dada....dada memang dah nampak bentuk sket......gun pun dah makin berisi but x ripped n x nampak bentuk biceps melainkan kalo aku press jer.......

tensen gak sbb main dah lebih 3 bulan but x nampak ketul2 sgt lagi.....aku xder laa nak badan superb cam ko  bro just nak nice look cam Nick Auger kire dah ok.....hehehehehe

axl_bach

batabaka posted on 27-12-2012 05:37 PM
traps mana hit sgt ms wat lat pulldown bro....masa DL tu ye la...sebab traps ni stabilizier muscle ...

satu lagi masalah aku kalo wat DL yg hit byk adalah lower back.....supposed target muscle adalah upper back aka trapezius kan.....silap teknik ke aku nih......

AHMADVW

any photos from mr ACT competition at OCM?

batabaka

axl_bach posted on 27-12-2012 05:43 PM
satu lagi masalah aku kalo wat DL yg hit byk adalah lower back.....supposed target muscle adalah u ...

dia mmg hit bnyk lower back bro...

axl_bach

batabaka posted on 17-1-2013 06:11 PM
dia mmg hit bnyk lower back bro...

ic.....aku ingat supposed DL utk hit upper back sblom nh....skang nih aku stop 1 bulan dari masuk gym sbb dok tumpu wat cardio.....ingat nak hapuskan lemak2 dekat lower abs tp susah giler bai....pendapat ko perlu ker aku stop terus masuk gym n tumpu cardio or selang seli masuk gym work-out then cardio??