Lowyat.NET: Latest topics by wallpaper89

Original Bootcamp

Thu, 01 Jan 1970 07:30:00 +0800

Original Bootcamp

wallpaper89 — Mon, 29 Jun 2009 20:41:59 +0800

From the previous bootcamp thread here: http://forum.lowyat.net/topic/960845

QUOTE

Bootcamp trials are back again. This time, it will be held in 2 locations, PJ and KL. PJ trials are on 7th, 9th and 11th, whereas KL trials are on 6th, 8th and 10th. In July, of course.

I'm not sure if they still have empty slots. But anyway, the official launch will be after the trials. RM349 per month is quite costly though... RM199 if you have previously subscribed to their mailing list.

I'll be going for the PJ free trials btw.

For more info, check out their website at www.bootcamp.com.my

Basically what this whole thing is about is military-style training/exercise regime for an hour every morning (very early in the morning, to be precise), 3 times a week. You sign up for monthly courses.

But since they are new here in Malaysia, they will be having free trials to promote their services. Free trials consist of an hour per day of activity, for 3 days, spread over a period of one week. You can choose either of two available locations, In PJ or in KL.

To register for the free trials just go to their website and click on Trial Week. Any other info that you need should be there in their FAQs section.

And no, I'm not their promoter. I just thought this thing sounds fun and is worth sharing with the people in H&F. There are also some favourable reviews from H&Fers who had attended their earlier one-week trial.

Do keep in mind that trial slots are limited.

Looking For Group

wallpaper89 — Tue, 02 Jun 2009 00:48:48 +0800

I accidentally stumbled upon this cool online comic called Looking For Group. I've been reading through a few pages now and thought it was share-worthy, especially because it's got a twisted sense of humour... And its in coloured pages, too!

http://lfgcomic.com/splash.html

Richard for the win!

Wallpaper's one-month High Volume Training

wallpaper89 — Tue, 09 Dec 2008 10:09:39 +0800

ok guys, my exams just ended yesterday and it rocked. this sitting's paper was easier than i would have expected it to be... woohoo!!

without further ado, i hereby declare the start of my one-month-long holiday... and also the beginning of my HVT workout based on darklight's journal and his guidance.

Stats:
Body Type: Ectomorph
Height: 178cm
Weight (6 months ago): 56kg
Weight (1 week ago ): 69kg
Body Fat (6 months ago): 10%
Body Fat (1 week ago): 11%

Arms: In good shape
Chest: Chest, what chest? Its all bones...
No. of Abs Pack: Nil/Low Visibility T.T
Legs: Currently on hiatus

Goal: Health and Fitness

Journal Format:
Day/Date
Exercise Name
Weight x Reps

Tuesday - Chest Day (9 December 2008)

Smith Machine Flat Bench Press
Warm Up
30 lbs x 10
30 lbs x 10

Workout
80 lbs x 10
90 lbs x 10
95 lbs x 10
80 lbs x 8
*insert 20 secs rest here*
80 lbs x 4

(Total Volume: 3610 lbs)

Smith Machine Incline Bench Press
40 lbs x 10
40 lbs x 12
45 lbs x 12
50 lbs x 12

(Total Volume: 2020 lbs)

Machine Chest Press
26 kg x 10
26 kg x 12
33 kg x 10
33 kg x 14

(Total Volume: 1364 kg)

Cable Crossover (Weight stated = total weight)
10 kg x 15
15 kg x 10
10 kg x 15
10 kg x 15

(Total Volume: 600kg)

-End of Workout-

Total Workout Time: 55 minutes
Average rest time in between sets: 80 secs

Diet

Preworkout: 4 eggs, 1 glass of Milo (25g protein, 20g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Estimated meals for today:
Lunch: Normal china-style meal, rice + dishes (standardized approximate protein intake: 20g per rice meal)
Tea-time: Whey protein (25g protein), fruits (anything in the fridge will do)
Dinner: Rice + dishes (20g protein)
Supper: 350ml milk (10g protein), anything else I can grab hold of

Total estimated protein intake: 135g

That's all for today.

Powerlifting vs Bodybuilding?

wallpaper89 — Mon, 24 Nov 2008 18:30:48 +0800

is it true that less repetitions, higher weights = power lifting? (ie rippetoe's 3 sets x 5 reps)

i've been following rippetoe's for a few months now and have not seen much improvements at the chest area. is rippetoe's REALLY suitable for me? im bony, and have a naturally low BF%. not much meat to work on, im sure you can already visualize my appearance in ur head cos its common to see peeps like me around. i am starting to doubt rippetoe's after 5 months because not much results in visual so far (although my ability to lift heavier weights did increase). to top it off, recently this black dude came up to me and told em that what im doing is called "powerlifting" and it is useless for me if my goal is to gain much, much more size. he asked me to instead do "bodybuilding", which in his definition, was to use lower weights at higher reps, if i want to have a nicer body.

i have always thought lower weights and higher reps was for people with a naturally nicer body build and bigger size so they can shape their muscles to make them more apparent. as for me, i have no body to shape because im just a bag of bones, which is why i thought rippetoe's 3x5 workouts was the way to go.

my next workout is tomorrow and i need clarifications ASAP so i can adjust and correct my mistakes, if any, by using a different or modified routine.

im in hunger for more knowledge about these issues, and anything else that you may think relevant. i appreciate any inputs,a dvises and knowledge-sharing, so thank you in advance, and thanks for reading this post as well.

Urine + Ants = Diabetic?

wallpaper89 — Mon, 13 Oct 2008 22:28:10 +0800

hello! i was just wondering if what my dad said is true: if there are ants crowding over your urine, chances are you're diabetic. well today when i pissed, the current was kinda strong and so the water splashed a bit, with a few droplets jumping out of the toilet bowl. 2 hours later i came back to the toilet to find an army of ants gathering at one certain spot on the side of the toilet bowl. well, so i assumed it was my urine that they're going crazy over, but does that mean i'm diabetic?

i live a considerably active lifestyle, i go to the gym at least 3 times a week for jogging and weightlifting. i take weight gainers, about 50g carbs/25g protein/5g sugar per serving, two servings on gym days and one serving on normal days. i sometimes take it as supper, and at other times i take stuff like cornflake or milo for supper. occassionally my piss do end up somewhere other than just into the toilet bowl (lol), but this is the first time i've actually seen a horde of ants coming to it. about 2 or 3 months ago my dad alleged that he saw lots of ants gathering at a spot at the toilet bowl too, and it *could* have been my piss they had been after, but i'm not sure.

i had steamboat for dinner last night with no supper, 2 paus + one slice of bread + one glass of milo for my breakfast, one can of 100 plus + nasi pataya + tomyam kuah for lunch (this was at about 1pm) and the time of the accused piss took place at bout 3pm.

i'll go get a blood test maybe this sat or sun, but before that i would like the opinions from the forumers here about my situation. am i diabetic? nay or yay? is the "urine-ant test" accurate?

Wanna join a gym

wallpaper89 — Fri, 27 Jun 2008 18:44:32 +0800

well ive been going to the golf club's gym for the past two months but recently im no longer allowed because im 19 and can no longer rely on my dad's membership to gain entry. so today i went for a trial at MyFitness.

apparently my bodyfat % is only 10 and that the female PT says its way too low and that it isnt a good thing cus it indicates that im too skinny. i thought having low bodyfat % was supposed to be a good thing? or was i mistaken? if im mistaken then what can i do to gain more bodyfat? should i be eating more fats instead?

btw, im 178cm/65kg. i do look quite skinny though.

also, she kept insisting me to use machines bcos im a beginner, whereas rippetoe's book encourages us to stay away from machines and to do freeweights instead. she told me to NOT use freeweights so now im confused =\ oh yea, ive been sticking to the rippetoe routine consistently btw, and am used to doing squats, bench presses and military press (is that whut its called?) on the smith rack. i understand its better to use the normal bench press so i can train my stabilising muscles but the PTs there insisted that i should just stick to machine n nothing else. i just ignored them n did my stuff on the smith rack anyway. they refused to guide me on how to use the normal bench press =(

also the female PT told me my squats were wrong. i used to go way deep but she told me i am only supposed to go as low as 90 degree. as a result of listening to her guidance i suddenly feel 140lbs is really light =\ is her advise correct?

furthermore she told me to put my feet further front than i usually do when i squat. i noticed some back discomfort from doing so. some nice member came up to me n told me that from his experience it was better to stand the old way i used to stand. i asked another male PT for a second opinion n he told me the female's way was wrong, so wtf? he showed me the "right" way to do it n the correct place to put my feet, which apparently was the way i usually do it, n also the way which the female PT told me was wrong. so which way should i follow? im very uncertain right now.

also, breathing is another issue. rippetoe says to breath in, hold it, then perform one rep of the exercise, then to breath out a little bit n breathe back in some air. but today i was told by the PTs to breathe out as i lower the bar for bench press, and to breathe in on the way back up. this is a contradiction to rippetoe's. for squats i was told by the PTs to breathe in at the starting position, lower my body, breathe out while im at the bottom, then breathe in on the way up. completely cumbersome n uncomfortable to execute. can somebody help clear things up by clarifying which is the right way to do it? rippetoe's or listen to the PTs?

i apologise for the long post but i do hope to get some feedback here. thank you! =)

(btw i have a completely flat chest, comparable to an airport. i can do 3x5 100 lbs bench press on the smith thingy currently. if i keep up with the routine for the next few months or years, will my chest grow or will it stay flat forever? i would post a picture but its way too embarrassing T.T)

USB Keyboard undetected

wallpaper89 — Mon, 02 Jun 2008 08:24:50 +0800

hi guys, i need a lil help here. it seems my USB keyboard (its A4Tech) has problems being detected in all SIX of my USB ports. however, i am using the keybaord as we speak haha.

well here's the thing: everytime i plug this keyboard into a new usb port, itll work. but if i shutdown or restart the comp, the next time the comp is switched on the USB port that the keyboard was in previously will no longer be able to detect the keyboard. however, the usb port is still able to detect other gadgets such as mouse, wireless and thumbdrives. so no, the USB keyboard didnt go haywire entirely, only for the keyboard. ill be forced to slot into another USB port to make my keyboard work again.

rinse and repeat and woila! a few days have passed and now, ive exhausted 5 of my USB ports already. this is the 6th and final usb port that is able to detect this keyboard. if i turn off my comp now, i wont be able to use my keyboard any longer. i turn off my comp at night, so hopefully ill get some help by the end of today.

i know the solution is simple: get a new keyboard. but is there a way to fix the current problem now, without the need of getting a new keyboard?

any idea what's the causes, btw?

thanks!

Pectoralis major deficiency

wallpaper89 — Wed, 14 May 2008 17:05:24 +0800

guys, i recall saying this a few times already about myself: ive got a very, very skinny chest and the bones near the center area (around the sternum) are showing. there is little or no muscle there at all. i tried taking a picture so i could show it to u peeps but the picture wouldn't show the "deficiency" as badly as it would be as seen in real life.

found this on wikipedia, regarding variations of the pectoralis major muscle:

QUOTE

The more frequent variations include greater or less extent of attachment to the ribs and sternum, varying size of the abdominal part or its absence, greater or less extent of separation of sternocostal and clavicular parts, fusion of clavicular part with deltoid, and decussation in front of the sternum.

Deficiency or absence of the sternocostal part is not uncommon.

Absence of the clavicular part is less frequent.

Rarely, the whole muscle is missing. This may accompany absence of the breast in females.

Regarding sternocostal:

QUOTE

The sternocostal articulations (costosternal articulations, articulations of the cartilages of the true ribs with the sternum) are arthrodial joints, with the exception of the first, in which the cartilage is directly united with the sternum, and which is, therefore, a synarthrodial articulation.

picture:

» Click to show Spoiler - click again to hide... «

i think that's what im facing. i can provide a graphical description, train ur imagination : the sides of the chest are skinny BUT still has enough meat to be considered normal and acceptable. moving from the side of the chest slowly towards the center of the chest, halfway through u will suddenly see the muscles dropping inwards(NOT gradually, its like a mini-cliff), kinda like a depression, and from there onwards its all flat with skins and bones.

if i have this genetic problem, will hardwork and long-term lifting of heavy weights be able to build the muscle at the sternocostal area? my question is, will bodybuilding build up the muscle at that area so that it no longer looks "abnormal"?

anyone else who has this problem or similar problems, feel free to let us know in this thread haha...

this is really, VERY demotivating and depressing as i keep thinking about this problem all the time

Regarding Rippetoe workout program

wallpaper89 — Sun, 11 May 2008 02:40:14 +0800

hi guys! im a newbie in bodybuilding and am kinda skinny, wish to mantain my health and improve my overall body strength and shape. my height is about 178cm and my weight around 63kg.

im in need of advise and guidance from you guys who are obviously much more experienced than i am. ive been doing almost all the machines at a nearby club gym and at the gym in holiday villa (whichever i felt like going, ill just go there) 3 times a week, on alternate days. i take no whey or any other supplements for that matter, and don't plan to unless it is really necessary.

i've been eyeing that mark rippetoe workout modified by dark and i realise i can only do it at the holiday villa gym which is about 20-30mins drive away from where i live, with RM 3.20 toll back and forth, but time is not an issue for me. i can always make some time to do what needs to be done.

anyway im kinda blur about some parts of the program and i would really, REALLY appreciate some guidance. thanks in advance!

1. is doing one set of 10-15 reps of light weight for each exercise sufficient as a warmup? in addition to warmups, i reckon im supposed to do some stretching before and after the session too, right?

2. lets say i have to do 3x5 squats and then 3x5 bench press. do i first complete one set of squats, then complete one set of bench press, then move on to do another set of squat, and then another set of bench and so on? or am i supposed to do 3x5 squats in a row, then move on to complete the 3x5 bench press?

3. is there any systematic order as to which exercises should be done first? ie, must i do leg exercises first and then slowly move up my body? or can i just do it without a fixed routine?

4. is it okay to overlook chin-ups, cuz neither the gym i go to has the bar thingy for me to do it? is there anything else i can do to replace that exercise?

5. if i wish to do cardio, when should i do it? lets say i plan to hit the gym on sundays, tuesdays and thursdays. when is an appropriate time or day to go for a jog, or to go for a swim, or to go for sports such as futsal/badminton? is it fine to do any of these activities on the same day as when i hit the gym? and if so, when is an appropriate time to do it? or maybe i should only do cardio on the days when im not going to gym? or, will doing cardio affect my growth?

6. is it possible to vary some parts of the program to favour chest training slightly more than the rest? my body is currently quite disproportionate, ie. i have toned arms (somehow my shoulders, biceps, triceps and forearm develop really damn quick) and muscular legs, but my chest is still as skinny as hell and is not seeing much improvement over the past few weeks of random training. do i need to add some personal tweaks into the program, and if so how?, or is it okay to just stick to the original standard program and my body proportions will eventually even out?

my chest's current situation: inner pectorals seem to be of NO MEAT and NO FLESH, i cant even feel any stressed sensation or, in fact, any sensation at all after doing chest exercises. the outer pectorals, however, saw some slight improvements and therefore this makes my chest looks off.

7.

» Click to show Spoiler - click again to hide... «

thanks for taking your time to read(if u actually finished it lol), looking forward to ur replies and hopefully this thread benefits other passive readers as well. all the best

edit: added question 6

edit: added question 7