Wah...today happy day....
First thing...Maya teacher announced me as the lowest scorer in the class...flunked till I don't know what extent.Like I even give a f***...no way am I going to put in effort...afterwards suai suai tio top 40 for modelling...wah that time 100% sure draft into TD one...no offense to other modellers out there...I just have 0% interest in modelling...
Wah today saw until the gal I say the "best" among the bunch of gals in my course...but gay lah.She actually Year Two one...taking this cause she did badly for the computer architecture last year....wah supposedly the best is older than me...haha make no dif lah...SHE also older than me...one year and a few months...got dif but bottomline is both also older...sooo....NYP no more gal liao!!!
My course plagued with not so nice za bo one...I today eat at Koufu saw until a clique of gals...from business course one...knn their worst even better than the "best" of my course...excluding that Year Two gal lah...wa unfair lah...
Back to workout tml...train train more...cannot train too much...seems like MOST girls don't like their bf to look like a freak...speaking of freak...here's the pic of "The Freak" of the bodybuilding world Markus Ruhl...
Triceps ---
Preparation
Grasp two dumbbells. Lie supine on bench. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.
Execution
Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.
Sets 4 x 10, 10,10,8
Weights 5,5,5,7.5
Dumbbell Pullover
Preparation
Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and fix elbows 15° to 30° throughout exercise.
Execution
Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.
Sets 4 x 12, 10,10,8
Weights 5,5,5,7.5
Biceps ---
Dumbbell Kickback
Preparation
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.
Execution
Extend arm until it is straight. Return and repeat. Continue with opposite arm.
Sets 4 x 12,12,12,12
Weight 10 constant
Dumbbell Concentration
Preparation
Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Execution
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
Sets 4 x 12,12,12,10
Weights 10,10,10,12.5
Abs ---
Dumbbell One Arm Straight Leg Deadlift
Preparation
Stand with a shoulder width or wide stance. Grasp dumbbell to side. Place opposite hand to side or behind low back.
Execution
With knees straight, lower dumbbell between feet by bending hips and twisting waist so shoulder of weighted side is turned forward. Allow hips to fall back and waist to bend as dumbbell approaches floor. Lift the dumbbell upward and back to side by extending hips and waist until standing upright. Pull shoulder back if rounded. Repeat.
Sets 4 x 12,12,12,10
Weights 10,10,10,12.5
Superman
Preparation
Lie on prone on mat; legs together and arms extended out approximately parallel.
Execution
Slowly raise upper body and legs off floor. Lower upper body and legs to floor. Repeat.
Sets 4 x 12,12,12,12
Weights None
