Posted 16 November 2012 - 03:12 PM
What do you do with the kettlebells?
Various exercises can be done, mostly on the basis of basic movements like the swing, clean, press and snatch. Squats as well. I mostly learnt from Steve Cotter videos as I find him to be more detailed than Pavel, which is down to preference though.
Works well for me too because I'm only renting a place here, so definitely don't want to invest in anything larger/more cumbersome.
Posted 10 January 2013 - 03:00 PM
Kenterong, just an update now I'm in Phase 4 which supposedly get rids of all belly fat if you following the diet and at this phase is suppose to equip all the necessary training. In Phase 3 was building mass and shocking the muscle, i was carrying hardcore heavyweights with no rest days 12 days straight. Man, that was grueling. Even some of my friends at the gym was commenting that my routine now is quite hardcore. I go to my golf club gym so no weightlifters.
zinzan, do keep us posted on your progress with that program. i've watched the video, and the guy keeps saying it's with money-back guarantee.
i'm quite interested to see if it really is as effective as he says.
Overall my thoughts on the program. Its good, i like the way its structured. Its quick and fast, your only in the gym for an hour. Its cardio its quite different to what your used to ie treadmills, stair climber etc. Results since i'm not following the diet so still dont have the six pack but im leaner now, lost inches around tummy my pants are a bit more looser, a bit more muscular now. Weight wise no diff, ive not weighed myself recently though. The supposed "afterburn" i kind of feel it, now im getting hungry quite frequently which is in sync with the their meal programs which is 5 small meals a day. Overall ill recommend the program for somebody who needs some guidance to do the exercise cant be arsed to get an instructor. I think its suited for relative beginners to intermediate, so Shane this doesn't apply to you.
Posted 10 January 2013 - 06:27 PM
you don't happen to be going to the golf club at jalan kelab golf, do you?
Posted 06 February 2013 - 10:21 AM
I wouldnt mind but I'll strongly encourage non-slim fit trousers
Guys please, spandex only for a kerbau workout.
I've been doing the 'squats and milk' program lately. It's a good full body workout focusing on 20 rep squats at the beginning. It's intense, and I'm only able to do it twice a week with my schedule - 4 weeks in now, and its been yielding some good results, considering I'm only putting in 2 hours of effort a week. (3.5 kilo gain so far)
I'll probably need to ramp it up to 3 times per week to see continual gains though.
Posted 06 February 2013 - 03:50 PM
The idea is to get a weight you can do for 12-15 reps comfortably, but to do 20 reps without racking the weight. But you can take as long as you want between reps. Every workout, increase the total weight by 5 lbs. Its the increments that slowly add up and put overload on your body. So if you assume an 8 week on this regime, with 3 workouts per week, then the theory is that you would have increased your capacity by 120lbs. In reality though, some weeks I just keep the same weight because its still challenging. As long as my body responds I don't care how much I lift.
Re: deads, if you workout 3 times a week, you can probably squat on day 1 and 3, then deadlift on day 2.
Posted 06 February 2013 - 08:18 PM
Also... is that 160kg??? Damn.
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