1’s teo chew nang

Last Sunday 18 June 06, I went to Klang. I think this is only my third times go Klang after staying in PJ for 4 years.

And this, Klang Parade, I heard that’s one of the first shopping complexes in Klang, dunno..

Just follow a gym member come here to kepo a bit, there’s a bodybuilding contest held in Klang Parade, so called “Mr. Klang Parade”.. or a warm up contest before the Mr. Selangor which will be held in South City Plaza, Seri Kembangan this coming Sunday.

I follow other member’s car come, because there’s a gym member taking part in the contest, Junior open, above 70kg category, he ngam ngam 21 year old this year, first time take part in bodybuilding contest.

I reached there a bit early, 10am reached already… they open for registration until 11.30am…

You’ll see him everytime if there’s any contest, Zetri, a pro bodybuilders many years back, he’s selling the bodybuilders shirts and pants there, well, it’s not cheap tho… the price is around RM30 - RM50 or more.

The event started on 11.30am, when the MC ask the contestants to prepare… well, the contestants, or I should say contestants + audiences are 90% malay.. they love bodybuilding.

Start warming up, for the junior category.

Putting up the posing colour… ICI

Flex! how?

Side triceps pose.. in junior above 70kg

Abdominal type pose

Senior category… below 70kg.. 18 contestants!!

Not enough space for those big bodies.

Back stage..

The event actually started at 11.30am.. and first round finished at 1.30pm, 5 winners selected for each category, then only continue with final judging on 3pm… hmm.. but hor.. I notice there’s a lot xiao mei mei standing infront of the stage at 2pm… they oso interested to see bodybuilding contest ar? hmm.. until I found this…

Tank (tawanese singer) coming to Klang Parade! got small concert there leh.

I thought Im the oldest among them… but actually nope…

:)

Tank on the stage… (photo with hp, cos digicam run out of battery.. KNN!)

And congratulations to Kumar, got his first title in his first time experience! really not bad… beside the champ is Yap, the gym boss.

He received a trophy, hamper and a cash prize of RM800 and he is going for the Mr. Selangor contest this coming Sunday.. first and runner up will be selected to take part in Mr. Malaysia, to be held in Penang soon. I think Im going too.. just to see and help ICI only lar :P

Well, the senior category.. a lot of challenges, a lot of pro bodybuilders taking part because there’s a cash prize of RM1k for each category winner.. anyway I din see the final cos already went back after the junior category ended.

This is the first time I wanna talk about gym… (kanneneh, very boring topic one ok!!)

I started to go gym when I was in university, first year, second semester.. You know lar, that time I never study one, so sometimes very boring in the afternoon, and, I saw there’s actually a gym just opposite my house, a traditional gym la, not those famous fitness center like fitness flirt, califucnia fitness, celebritney fitness etc etc.. My gym actually no gal to see one, all guys, wanna see a gal come up oso hard, all indian, chinese and malay guys, big or small oso got, or I should say.. it’s more ‘hardcore’ one of compare to those aircon fitness center..

Okay, today I not going to talk about the gym lar, lets talk about how I train since almost 4 years ago..

I always intro frens to join my gym, I think I at least introduced 5 frens to join (but still no discount for me.. macheebye)… some of them say they got big tummy, wanna cut the tummy and tone up abit their body (tone up is lie one ok? u’r thinking of getting bigger abit!!!), some say they too skinny, wanna gain a bit weight so can look better (wanna wear body fit just say lar!!)

Here are some tips and experience to share, for those who interested to start.. of course, it’s better that you consult the gym/fitness instructor in your gym… the following are just my own opinion and experience..

Before you start, please identify the 6 bodyparts for your body:
1) chest
2) shoulder
3) legs
4) back (so called the wing)
5) triceps
6) biceps
+ abs (stomach)

Beginner (1-2 months):
- workout for all 6 bodyparts everytime (3 days per week)
- each bodypart 2 exercises
- each exercise 10-15 reps
For example,
train chest - flat bench press + incline bench press
shoulder - shoulder press + side lateral
legs - squat + leg extension
back - machine pull down (front & back)
triceps - push down + lying extension
biceps - barbell curl + dumbbell curl

Intermediate (2-4 months)
- workout for 3 bodyparts everytime (3-4 days per week)
- each bodypart train 3-4 exercises
- each exercise 10 reps
For example:
train chest - flat bench press + incline bench press + flyes + pullover
shoulder - shoulder barbell press (front and back) + side lateral + upright row
legs - squat + leg extension + leg curl + calf raise
back - machine pull down (front & back) + bendover + seated row + 1 arm row
triceps - push down + lying extension + rope push down + dumbbell extension
biceps - barbell curl + dumbbell curl + concentration curl + preacher curl

Advanced (4 months +)
- workout for 2 bodyparts everytime (3, 4 days or above per week)
- each bodypart 4 exercises
- each exercise 6-10 reps
- lift more heavy weight

How about warming up b4 gym? stretching is a MUST, to avoid injury. You can also do some cardio like cycling first.. or for now, I am doing chin up and dips as my warm up exercise..

If your goal is not into bodybuilder, u can stay in intermediate or advanced, just do more reps, proper and correct pose (dun swing or cheat so much), and using a suitable/appropriate weight which can let you grow..

Some ppl say if you wan ur chest big, train chest enough, concentrate on it.. hmm.. it’s not the correct way (You think you’re Jay Cutler ah?).

I strongly encourage you to train all 6 bodyparts instead of training 1 bodypart (any bodypart), it’s no point for you to concentrate in 1 bodypart if you don’t have the ‘base’.. (chest alone looks big isn’t look nice one lar.. it will become imbalance if u compare to your other bodyparts)..

Furthermore, if you only train 1 bodypart, how u going to train? how heavy u do in your bench press? how many exercises u could train for your chest? does your chest feel pain in the next day? if yes, how many days it takes to recover? if it takes 2, 3 days to recover, how many days u go to gym in a week then?

I see some newbies, first day to gym and they will say “aiyo, I dun wan big big la, big big so ugly, I dun wan train heavy heavy and become big big, I wan fit fit that type” … LU KI LAN ok?! I give u 1 year u oso cannot get big ok? many ppl have a wrong perception (especially gals) - simply play gym and u will get big like wad u see in the contest/media, this is not true.

I see many ppls workouts in the gym for 10 years, they still not big. It really depends how you eat, how u train, how’s ur body type, hows your lifestyle, your effort… your determination.. etc..

Gym and fitness is about long term effort.. you train… you grow… you cut… and you need to maintain it.. if you can’t do exercise for at least 30 mins - 1 hour a day, 3 times a week.. just forget about having a great body.

I bought this Nitrotech 1.8kg in GNC, Parkson (OUG) about 2 weeks ago, it is chocolate flavour. I prefer chocolate instead of vanilla or strawberry. The price is around RM380+ after 20% discount. (sometimes they have promotion on Muscletech product up to 30% discount one). After I finished my Horley’s protein two days ago, I open the new Nitrotech after came back from the gym (my house just opposite the gym).

I remember I consumed 2 or 3 bottles of Nitrotech back in year 2004, very quality protein, I like it.

After I open up the seal… why the colour looks different one? Hmm…

Dun care.. put 1 scoop into shaker, mix with the HL milk and shake.

tiao, become pink colour after shake, that’s strawberry flavour leh chee bye, why like this. KNN.

kiang kan lah!!! actually if strawberry I oso can accept one, but the problem now is, they using the wrong bottle.. so.. the expiry date printed on the bottle…? hmm..

I am going back to the shop to check with them this weekend. First time kena this type of kan tao, I oso never heard this type of cases before.. mahai… waste time only..