Seiko Club Singapore Museum

Gym Bunnies Unite

zeikphur
Gym Bunnies Unite
I reckon that some of us hit the gym to tone our physics and well as shed those extra pounds.

Badern, Yeoman, Ivan, Roo, Titan... ;)

Just wanna create a thread that we could maybe share some tips and also psych each other on

in keeping this healthy regime going. Any new workout that hits the spot or maybe discuss on which supplement works best (I dont thou :lol:)



If time permits, 3-4 times a week.

For me, I would normally do super sets to cut down the time I spend at the gym.

For starters, its quite "siong" as the rest time in-between for each set is reduced to 30secs max.

My regime consist of 3 different kinds of workout on a muscle group as a rep. Usually 4 sets to complete.

2 muscle groups each workout day. eg Biceps + Shoulder, Triceps + Chest etc



To be honest the secret to fast and dramatic results is:



DIETING.



No kidding, but as I am a foodie, it's kinda hard for me to be discipline in that area.

Imagine, raw oats, egg white, potatoes, organic nuts, no salt...

You get the hint :)
lunarin79
Re: Gym Bunnies Unite
just curious



i always see my friends who goes to gym, i realised, most of them focus only on their upper body only, lower half not so much



end result, you got a nice top but your legs are not very well toned



y ar?



won't the overall physique be unproportional? :?:
okies
Re: Gym Bunnies Unite
Want to find out wats the fastest way to flatten the tummy??
zeikphur
Re: Gym Bunnies Unite
Ya lor, I also think so hahaha

they are called "chicken legs" or "trees"

no pun intended okie

Just to add, I am also like dat.... kekeke





I can only presume (IMHO niah):

1: Legs are covered by pants as well as jeans, so cant really tell.

2: Since an average person walks 3-5000 steps a day, I reckon it might be taken care off.

3: First impression is always eye-level before moving downward or upwards :)

4: Legs workout can be quite siong, some say it makes them short
zeikphur
Re: Gym Bunnies Unite

"okies"

Want to find out wats the fastest way to flatten the tummy??


I also wanna know hahaha

I have got one too :lol:
lunarin79
Re: Gym Bunnies Unite
flutter kick, 50counts of 4 :lol:
zeikphur
Re: Gym Bunnies Unite

"lunarin79"

flutter kick, 50counts of 4 :lol:


Wah Navy Training wor :mrgreen:
Yeoman
Re: Gym Bunnies Unite

"okies"

Want to find out wats the fastest way to flatten the tummy??


Not an expert but I think for a start, cut beer and food containing trans fat. Do some jogging or stair climbing one or twice a week.
Yeoman
Re: Gym Bunnies Unite

"zeikphur"


For me, I would normally do super sets to cut down the time I spend in the gym.


I forgot about super sets. Next time I shall super set bicep and tricep to cut down time gym time.
lunarin79
Re: Gym Bunnies Unite

"zeikphur"

[quote="lunarin79"]flutter kick, 50counts of 4 :lol:


Wah Navy Training wor :mrgreen:[/quote]

50 counts of 4 is really dam siong even when I'm still active in army :oops:



doing the proper steps, not the 'bicycing' methods,lol



mentality liao, after the 30th count :lol:
Ed.YEO
Re: Gym Bunnies Unite
Beer drinking should be ok... the only thing matters is that how much beer is considered as moderate consumption?

If you look around, there're numbers of folks are heavy drinkers, yet they don't really have a big beer belly... how do they do that if beer builds fats?



I guess some of you had experienced before, after you gulped a glass of beer, you'll feel hungry, and itches for finger foods of snacks. Then the next glass continues. Also the next cycle...

Is beer a gastric triggering agent that cause such a crave? Or is it a alcohol side effect?
okies
Re: Gym Bunnies Unite

"lunarin79"

flutter kick, 50counts of 4 :lol:


Got pix bo bro??
okies
Re: Gym Bunnies Unite

"Yeoman"

[quote="okies"]Want to find out wats the fastest way to flatten the tummy??


Not an expert but I think for a start, cut beer and food containing trans fat. Do some jogging or stair climbing one or twice a week.[/quote]

Cut food ok.. cut beer.. errmm.. will try to take lesser. :lol: :lol:
Ed.YEO
Re: Gym Bunnies Unite
OT a bit...



I just happened to finish my annual Med Checkup, although result not out yet, but got some little surprise...

This year my weight compared to last year, downed by 6kg... not much compared to the rest though...

This year my waist size down by 1inch...also not comparable to the rest of the brudders here...

Surprisingly, i can brisk walk the thread mill for 8mins, from normal pace to faster pace... last year i couldn't do that but to stop at 6.5mins.



My meal... well... for the last whole year, have a heavy one in the morning. Skipped lunch for longer rest/nap due to my job in a warehouse environment where lots of physical works. Dinner take slightly earlier, before 7, finished with a cup of black coffee... then all the way tahan through next day @ 8.30 for my next meal. Alcohol consumption still on, but not so heavy as before. Throughout whole year, roughly 3l of beer consumed, 3l of wine consumed, 2 glass of hard liquor consumed.
lunarin79
Re: Gym Bunnies Unite

"okies"

[quote="lunarin79"]flutter kick, 50counts of 4 :lol:


Got pix bo bro??[/quote]

ask zeikphur demostrate to u :oops:



he can do it de :o
zeikphur
Re: Gym Bunnies Unite

"Yeoman"

[quote="zeikphur"]
For me, I would normally do super sets to cut down the time I spend in the gym.


I forgot about super sets. Next time I shall super set bicep and tricep to cut down time gym time.[/quote]

Cool bro, the only set back is

you will hog at least 2 or more stations keke
zeikphur
Re: Gym Bunnies Unite

"lunarin79"

[quote="okies"]


Got pix bo bro??


ask zeikphur demostrate to u :oops:



he can do it de :o[/quote]



I will tremble and die bro haha



okies
Re: Gym Bunnies Unite

"zeikphur"






I will tremble and die bro haha





Tis is nt easy.... everyday do 40 sets??
sellwatch
Re: Gym Bunnies Unite
I do bridge also will tremble and die. Lol.
lunarin79
Re: Gym Bunnies Unite

"okies"

[quote="zeikphur"]




I will tremble and die bro haha





Tis is nt easy.... everyday do 40 sets??[/quote]

no nd 40 sets la :o :lol:



40 counts of 4 can liao :lol: :twisted:



http://www.youtube.com/watch?v=ANVdMDaYRts" false;
ivan
Re: Gym Bunnies Unite
I have a way to get those 6pack in a more effortless way.



I will upload a step by step later
Ed.YEO
Re: Gym Bunnies Unite

"ivan"

I have a way to get those 6pack in a more effortless way.



I will upload a step by step later


I guess it got something to do with half-situp... cannot remember the correct name for it, my best guess is "cranking"?
zeikphur
Re: Gym Bunnies Unite

"Yeoman"

[quote="okies"]Want to find out wats the fastest way to flatten the tummy??


Not an expert but I think for a start, cut beer and food containing trans fat. Do some jogging or stair climbing one or twice a week.[/quote]

Yeoman Bro, can advise what's your chest regime?

Astro said you got a nice rack :lol: :lol:
Yeoman
Re: Gym Bunnies Unite

"zeikphur"




Yeoman Bro, can advise what's your chest regime?

Astro said you got a nice rack :lol: :lol:


Mainly flat db press, inclined db press and weighted dips. Machine dips as well.
Astro2212
Re: Gym Bunnies Unite
Knn mai sexpose me leh...but the long kang of yeoman reali deep lik kallang river leh :lol:
ivan
Re: Gym Bunnies Unite
step 1, u need this



Step 2, a more steady hand than me





Step 3, u need to draw well

roo7
Re: Gym Bunnies Unite

"ivan"

step 1, u need this



Step 2, a more steady hand than me





Step 3, u need to draw well



WAHAHAHAHAH nice one......



Anyway, I used to do body splits, actually didn't see much gain, and I always stop for long period of times.. so when wife gave birth, I change job, didn't go to gym.. put on a lot of weight.



Went back to the gym again, since this Jan, switch to this 5x5 program from March: http://stronglifts.com/" false;



Very simple one. Key focus is squats, I squat in every session, really see gains.



My weight maintained 92kg since wife gave birth, but waist went down a lot liao.. so hopefully it's all muscle gains :twisted:
roo7
Re: Gym Bunnies Unite

"zeikphur"

Ya lor, I also think so hahaha

they are called "chicken legs" or "trees"

no pun intended okie

Just to add, I am also like dat.... kekeke





I can only presume (IMHO niah):

1: Legs are covered by pants as well as jeans, so cant really tell.

2: Since an average person walks 3-5000 steps a day, I reckon it might be taken care off.

3: First impression is always eye-level before moving downward or upwards :)

4: Legs workout can be quite siong, some say it makes them short


lol...







:lol: :lol:
lunarin79
Re: Gym Bunnies Unite

"ivan"

step 1, u need this



Step 2, a more steady hand than me





Step 3, u need to draw well



this is my fav method if i go on a hot date



it works everytime in the dark
zeikphur
Re: Gym Bunnies Unite
hahahaha nice one Ivan

Can get a smaller tip marker to do shading as well
zeikphur
Re: Gym Bunnies Unite

"Yeoman"

[quote="zeikphur"]


Yeoman Bro, can advise what's your chest regime?

Astro said you got a nice rack :lol: :lol:


Mainly flat db press, inclined db press and weighted dips. Machine dips as well.[/quote]

Wah I think you bench at 100kg huh

Am doing the same as what you mentioned but I added decline bench press for my chest.
zeikphur
Re: Gym Bunnies Unite
Wah bro roo, your squats quite power xia.

Are you taking any glucosamine for your knees?

Now doing more cardio and sometimes feel the stain on my right side.
roo7
Re: Gym Bunnies Unite

"zeikphur"

Wah bro roo, your squats quite power xia.

Are you taking any glucosamine for your knees?

Now doing more cardio and sometimes feel the stain on my right side.


Ah no la.. not even squatting body weight yet. I'm just taking whey protein.. so far no strain on knees.



I stop running since NS.. not a fan of running nowadays. Haha. Too high impact
softup
Re: Gym Bunnies Unite
I dun exercise much, used to climb stairs to build my cardio.

I think it is bad for the knee cap hence stop liao.

Will try out the flutter kick.
okies
Re: Gym Bunnies Unite
yup. Ivan method is the best so far.. not siong at all...

:lol:
roo7
Re: Gym Bunnies Unite
To me, abs are overrated.



Guys with very chiseled abs naturally have low body fat, so they are ripped most of the time.



People like me, if I want those abs, it's gonna be tough. Not from training but dieting.



2nd most overrated muscle is biceps. I see guys first thing they come to the gym is to biceps curls. I just hope they can be more informed.



Bicep curls are non functional, doesn't help you in any way except cosmetic, look good factor.



Now I just focus in strength, I want to squat and dead lift heavier than my body weight and bench at least my body weight.



Next thing I'm keen now is yoga LOL. Yes. The stay in a room for an hour doing stretching haha.



After I started 5x5, realized my body flexibility and mobility is very lousy. Tight muscles everywhere, bad posture after reading around.



Basically my bad posture comes from long sitting and not stretching those shorten or tighten muscles.



So it's really life long learning. So many things to learn and to train for.



















Sent from my iPhone
zeikphur
Re: Gym Bunnies Unite

"roo7"

To me, abs are overrated.



Guys with very chiseled abs naturally have low body fat, so they are ripped most of the time.



People like me, if I want those abs, it's gonna be tough. Not from training but dieting.



2nd most overrated muscle is biceps. I see guys first thing they come to the gym is to biceps curls. I just hope they can be more informed.



Bicep curls are non functional, doesn't help you in any way except cosmetic, look good factor.



Now I just focus in strength, I want to squat and dead lift heavier than my body weight and bench at least my body weight.



Next thing I'm keen now is yoga LOL. Yes. The stay in a room for an hour doing stretching haha.



After I started 5x5, realized my body flexibility and mobility is very lousy. Tight muscles everywhere, bad posture after reading around.



Basically my bad posture comes from long sitting and not stretching those shorten or tighten muscles.



So it's really life long learning. So many things to learn and to train for.



Sent from my iPhone




Lol

bro seems to me, resistant training should be right for you.

It concentrates more on strength rather than bulk, as said, its a more tiring process.

I have seen many big boys grovel in agony when doing resistance regime.
roo7
Re: Gym Bunnies Unite

"zeikphur"

[quote="roo7"]To me, abs are overrated.



Guys with very chiseled abs naturally have low body fat, so they are ripped most of the time.



People like me, if I want those abs, it's gonna be tough. Not from training but dieting.



2nd most overrated muscle is biceps. I see guys first thing they come to the gym is to biceps curls. I just hope they can be more informed.



Bicep curls are non functional, doesn't help you in any way except cosmetic, look good factor.



Now I just focus in strength, I want to squat and dead lift heavier than my body weight and bench at least my body weight.



Next thing I'm keen now is yoga LOL. Yes. The stay in a room for an hour doing stretching haha.



After I started 5x5, realized my body flexibility and mobility is very lousy. Tight muscles everywhere, bad posture after reading around.



Basically my bad posture comes from long sitting and not stretching those shorten or tighten muscles.



So it's really life long learning. So many things to learn and to train for.



Sent from my iPhone




Lol

bro seems to me, resistant training should be right for you.

It concentrates more on strength rather than bulk, as said, its a more tiring process.

I have seen many big boys grovel in agony when doing resistance regime.[/quote]

Hahaha ok la.. more strength = more muscle... definition can come later. :lol:
fireal
Re: Gym Bunnies Unite

"roo7"

[quote="zeikphur"]
[/quote]



go deep tissue massage to relax the muscles , really works



havent hit the gym in a while since i started new job , totally no time

i used the 5x5 regime for few months but hit plateau after benching my body weight

i know one big contributor is my slip disc , so i also psychologically hold back on my core
zeikphur
Re: Gym Bunnies Unite

"fireal"

[quote="roo7"]




go deep tissue massage to relax the muscles , really works



havent hit the gym in a while since i started new job , totally no time

i used the 5x5 regime for few months but hit plateau after benching my body weight

i know one big contributor is my slip disc , so i also psychologically hold back on my core[/quote]

Oh man, gotta be careful bro, take it easy :)

Physiotherapy first, Ronnie Coleman later :)
Yeoman
Re: Gym Bunnies Unite

"zeikphur"

[quote="Yeoman"]


Mainly flat db press, inclined db press and weighted dips. Machine dips as well.


Wah I think you bench at 100kg huh

Am doing the same as what you mentioned but I added decline bench press for my chest.[/quote]

I rarely bench with barbell. Most of the time using db. Probably because I train alone.
zeikphur
Re: Gym Bunnies Unite
Same here :(

Due to my stagnation in growth, I might change my routine to 5x5.

For bros who are in this regime, may I ask how are your escalation level in strength and mass?

Thanks
roo7
Re: Gym Bunnies Unite

"zeikphur"

Same here :(

Due to my stagnation in growth, I might change my routine to 5x5.

For bros who are in this regime, may I ask how are your escalation level in strength and mass?

Thanks


I started 5x5 in March, following the program quite strictly, starting with an empty bar.



Before I started 5x5 program, I was mainly training with dumbbells, don't have access to barbells, didn't like smith as I tend to get shoulder pain with it, I don't do squats and deadlift before, so the other numbers:

- Dumbbell chest press: 25kg a side

- Seated dumbbell shoulder press: 18kg, tried 20kg a side but it's too much for me



Didn't list the rest as they are not related to the 5x5 lifts, mainly the other isolation movements like fly, raises and curls...



Current body weight 91kg, so the below 5x5 stats are hardly impressive, my goal is to squat above my bw, bench my bw.



Here's my numbers.

- Squats: 75kg

- Overhead Press: 45kg

- Bench Press: 72.5kg

- Deadlift: 80kg

- Back row: 60kg



Not a lot as I was sick in between, went overseas, so whenever I took a week break, I drop the weight and work up from there again.



So, in short, the 5x5 strength training is giving me huge improvement in terms of strength and muscle, my legs are definitely stronger and bigger, shoulders too, back then, I only do shoulder press seated, so the weight gains is really a lot for me.



I also have a back problem, so with such compound lifts, I'm actually training my entire body and the core (another neglected muscle group). When I was focused to go heavier, I realised my form and mobility is holding me back, I got tight hamstrings, hip flexors, all this from lousy sitting posture, hours on the computer.



So now I'm also into stretching, tried those group classes, yoga/pilates is no joke..



Just give 5x5 a try, it's really programmed to give you strength, not body building, so if you are after cosmetic, you have to rely on isolation movements to focus on those muscles, but trust me, with 5x5 you don't need any other isolation as those lifts does build up the rest.



The most you need to do to fill the gaps are movements that target, biceps, calves..
zeikphur
Re: Gym Bunnies Unite
Wow great detailed explanation bro

Thanks man.

Apparently now 5x5 are used in body building as well bro,

but instead of using pyramid ascalation,

The first weight has to be the heaviest you can bench/lift.

They also tweaked usual lifts but modifying target muscle groups.

I was watching this YouTube demo by some trainer and applied it

At the gym, apparently it's quite good, if your posture is correct:

Let me post the link 2morro when I am back at the office :)
roo7
Re: Gym Bunnies Unite
Oh what I meant was strength training is usually focusing on strength and of course putting on muscles is granted with a good diet, the only thing it don't focus is cosmetics like having very nice muscle separation, big calves (definitely need isolation) etc.



That said.......







:lol: :lol: He's super ripped lo.
zeikphur
Re: Gym Bunnies Unite
Here is the link I was telling ya about

http://www.youtube.com/watch?v=i5MikmvUMQs&feature=related"http://www.youtube.com/user/TestosteroneNation" rel="noopener noreferrer">http://www.youtube.com/user/TestosteroneNation" false;
roo7
Re: Gym Bunnies Unite

"zeikphur"

Here is the link I was telling ya about

http://www.youtube.com/watch?v=i5MikmvUMQs&feature=related"http://www.youtube.com/user/TestosteroneNation" rel="noopener noreferrer">http://www.youtube.com/user/TestosteroneNation"http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast" rel="noopener noreferrer">http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast"look" like they put on 10-20 pounds of muscle but actually all they did was to get really ripped to showcase that muscle separation.



Btw, the rock looks seriously big now for his latest movie.



Now for the movie.







2011.

zeikphur
Re: Gym Bunnies Unite
Fwah, thats scary man
ivan
Re: Gym Bunnies Unite
Rock looks super not proportional...

Anytime can topple over....
roo7
Re: Gym Bunnies Unite

"ivan"

Rock looks super not proportional...

Anytime can topple over....


Yah, I went googling their photos for that movie. No leg shots.. so....





Maybe...