cohong gym

Tuesday, January 29, 2008

Special Chest & Abs Workout for Along

Seperti yang telah dijanjikan. Along, kalau kau tak nak pergi gym, kau boleh buat workout ni kat rumah. Special workout ni untuk Buah Dada & perut yang membusung macam perut Bajau hehehe. Bajau, kau pun boleh follow pasal aku tau kau malas nak pegi gym. Kalau pagi kau pegi jogging, petang kau bole buat workout ni lepas kat main kick boxing.
Apa yang kauorang perlu ada adalah 1 pair of dumbells and extra weight untuk tambah the berat setiap set. Kalau ada bench lagi bagus, tapi tak menjadi kewajipan.


1. Flat dumbell press (5 X 15,12,10,8,6)
2. Flat dumbell fly (5 X 15,12,10,8,6)
3. Pullover (5 X 15,12,10,8,6) optional if you have enough time.
4. Pushup (5 X 15)

Korang just baring atas lantai. Tapi make sure pinggang tak sakit. Kalau sakit, gulung towel pastu letak kat bawah pinggang supaya towel tu boleh support. Kalau nak extra pressure, masa buat press & fly, kepala angkat sikit supaya pressure turun kat buah dada korang. tapi jangan sampai tengkok sakit.


1. Crunches (5 X 25) biasanya 1st set bole 25, lepas tu, aku tak rasa bole buat 25 lagi. Cuma try go for maximum but not more that 25. Kalau 3rd set pun bole buat 25, maknanya korang dah salah buat.
2. Leg raise (5 X 12) serupa macam di atas.
3. Korang ingat tak, aku pernah ajar buat kaki dengan kepala naik sekali. yang itu tu pun sama (5 X 12)

bagi mengeluarkan korang punya 4, 6 & 8 pax, gunakan weight masa buat situp. Hasilnya lebih menarik. tapi jangan berat sangat. weight yang just nice. Bole tambah berat kalau rasa perut dah semakin kuat.

Korang bole buat workout di atas 3 - 4 kali seminggu. Terpulang pada masa free korang. Kalau 3 kali buat alternate day. Kalau 4 kali, buat 2 hari then stop pastu sambung 2 hari.

Peringatan penting!! kalau makan babi sekor sehari, kau buat situp 8 juta sehari pun tak guna. Makan kena seimbang. Kurangkan carbo & minyak kalau nak turunkan berat.

Monday, January 28, 2008


i feel that my muscle is not as full as before after i stop using the "rol", "lol" and "bol" for more than 2 weeks now. i strongly believed that i need those rol, lol and bol again. But due to health reason and circle i must stop taking them after 1 1/2 months on them.
My plan is to take them back most probably after the Chinese New Year holiday. I feel so different without them even when i am training. I am not as active as when i on the "rol". I still can train for 2 hours or more but the feeling is different. When i am on the rol, i feel that i can train more and more without realising that i am done for the day. Without the rol, i still can train as hard as before but always looking at the clock hoping that the time is over. But dont got me wrong. I have been training for a long time. I only take those "L" things just recently to help a bit in my training.
For those people who trained as hard as me, they will know what i meant. Most of the people at the gym will ask what i eat, what supplement i take or is there any special supplement that can make them leaner or muscular. Most of the time i just laugh. There is only one answer to those questions. The answer is TRAIN HARD as if you are going to compete tomorrow and TRAIN SMART as if you are the Albert Einstein of the gym.
Most people will say "i trained hard but i didn't take the "roids" that's why i dont grow". Well they are definately wrong or may i say they are idiots. Bodybuilders especially the pros do take the roids. But it doesnt mean that you got to take the roids to be like them. Only a handful of gym goers wanna be a bodybuilder. The rest just wanna have a nice bod. So, without the roids, the nice bod can be achived by applying those two big words, TRAIN HARD & SMART.
In my gym, i saw a lot of people train like an idiot. They dont plan in anvance what they suppose to do before hitting the gym. They just observe the oldtimers and follow blindly. They must ask the oldtimers the right technique to ensure a better growth and safety of course.
I cannot guarantee you will become the Mr. Malaysia or even Mr. Kampung Sembulan, Mr. Pontian or Mr. Tanjung Malim if you train hard and smart but i can guarantee that you can see the improvement day by day. Trust me, i have been there.
So, guys bear in your mind, to achive a muscular and lean look you must not forget those two words.

Mehtab's R1

Mehtab came down to KL on Thursday night riding his Yamaha "the bloody" R1. He reached Steven shop at around 9.00pm. His R1 needs a makeover meaning a new powerful and loud exhaust. From the original Yamaha R1 to Arrow. The makeover included power commander, rear signal light, air filter and engine slider.
On Friday evening after work, we went to Sunway. When the mechanic starts the bike, the sound was loud and superb. Our heart were "berdebar-debar". The bike needs somemore tuning. We hangout with the Steven (the shop owner), Ah Ti (the mechanic) and few other customer until almost 12 midnight. You must see the owner's CBR 1000. It was spectacular. Sebijik macam Motogp and sound was extremely "koyak".
Then another customer came in on the new Suzuki 1000 K8. Beautiful bike with a superb chic. They want Steven to follow them jalan-jalan. They went off. But before Steven told Mehtab that the bike should be ready by tomorrow and can do a test at Sepang F1 circuit.
The next morning we came to the shop. The bike is ready. When everybody ready we ride to Sepang. Mehtab on his own because he forgot to pasang the footrest (hampeh), so i ended up with Stephan (another friend who gile about bike) on his Kawasaki Z750.
At Sepang, there were around 150 superbikers testing their machine. I am gonna get crazy looking at so many bikes and i dont have one (cilakak....poor me). Mehtab and few other rides follow Steven on the track to warm up. Steven was 2006 & 2007 Malaysian superbike Champion. Small and thin guy but he was the champion for 2 years in the row. Riding skill? tak payah cakap la.....perfect.
Unfortunately for Mehtab, the bike got some problem. After the test, we go back to Sunway. Stephan tried to follow Mehtab R1 but impossible. We were doing 160 km/h and Mehtab's R1 was going 220 km/h. Z750 is a naked bike.
We left the bike at the shop. Around 8.00 pm Me, Mehtab, Intan and Murni went to the shop. The R1 is ready. Mehtab ride and i drove the car. We lepak at Plaza Damas with Stephan. around 11.00 pm we left.
The next morning, Mehtab left to Penang. He will be back this Wednesday. Not with the bike. May be at the next test at Sepang.

Friday, January 25, 2008


If i need a new job. What it will be? any suggestion?

Thursday, January 24, 2008


Some popular steroids include:

Oral steroids
*Anadrol (oxymetholone)
*Oxandrin (oxandrolone)
*Dianabol (methandrostenolone)
*Winstrol (stanozold)

Injectable steroids
*Deca-Durabolin (nandrolone decanoate)
*Durabolin (nandrolone phenpropionate)
*Depo-testosterone (testosterone cypionate)
*Equipoise (boldenone undecylenate)

Most people start taking steroids to get an edge over other athletes in sports or to help them grow new muscle. Steroids do give the advantage over other athletes since it helps you train with a higher intensity and for longer periods of time. Steroids also speed up recovery time.
Steroids can be taken by injection, orally, or with gels, patches and nasal sprays. Oral steroids have more negative effects than injectable steroids. This is mainly because they are associated with the liver abnormalities, as well as tumors.

Wednesday, January 23, 2008

Thaipusam Pics

I have just added Along's and Bajau's pics when they were celebrting Thaipusam. Those pictures were taken by a professional photographer paid by both of them. Unfortunately their face were not shown clearly (they try to hide their indentity) in these pictures due to personal reason but you can bet that they were there.
1. 1st pic - Bajau painted his face red and pulling a lorry.
2. 2nd pic - Along was under the Kavadi. The lady is his aunty.
3. 3rd pic - you can see Along's nose and mouth. The man is his uncle.
4. 4th pic - They are Bajau's niece and nephew (Bajau was inside the thing on his nephew's head. How did he do that? ask him. heheheheh).

Tuesday, January 22, 2008

History of Steroids and Anabolic Steroids

The history of anabolic steroids cannot be explained without looking back to when the very beginnings of testosterone were first discovered. It's been widely accepted since ancient times when the testicles were known to be required for male sexual characteristics and development. Then, in the mid-19th century, scientists discovered that removal of the testicles from birds caused a disappearance of male sexual properties.
This led to a lot of different experiments to help scientists figure out how exactly testosterone worked. By the mid-1930's three different scientists had synthesized testosterone making it the first anabolic steroid. Testosterone was tested on dogs to result in them bulking up after which experiments were carried out in men.
It didn't take long for people to realize how using testosterone would help athletes. In 1954, the American Weightlifting Team began using testosterone and the team's doctor, John Ziegler, began working with pharmaceutical companies to refine the substance to be more efficient in enhancing strength.
In 1967, anabolic steroids were banned by the International Olympic Council (IOC) and many sport organizations began following suit. This was the beginning of the ever-continuing struggle between sports organizations and the athletes. Soon, the IOC had a test to determine if athletes had used testosterone steroids, but it didn't take long for the athletes to develop different types of steroids that would work around the tests – the first being a steroid that would leave the body quickly so that it wouldn't so up on the test.Perhaps the most adept at this was the German Democratic Republic who conducted much of the research in how to use steroids and still remain undetected. In fact, the fact that the government was both research and concealing steroid use in the country's athletes remained unknown until the late 80's. This scandal is what has given steroids a bad name. Ironically, however, this is about the same time that the medical community found the benefits of using anabolic steroids for medical purposes in the treatment of certain illnesses and ailments.Steroids are not out of the public light yet, however. We mostly hear about steroids when professional athletes test positive for using the substance. Steroids are still being widely used in the United States – for both medical purposes as well as by athletes (including high school athletes).


Monday, January 21, 2008


Thaipusam is coming on this coming Wednesday. Happy Thaipusam to Along and family. Tak lupa juga kepada Pie, wife and Pie Junior.
Dengar cerita Along nak bawak kavadi naik Batu Caves. Dengar jugak desas desus yang Bajau pun nak cuba bawak kavadi dari office sampai ke mahkamah tinggi dengan naik kuda.
Di harapkan Along dengan Bajau dapat mendermakan gambar2 mereka bawak kavadi. Kita tunggu sampai hari Rabu. Lupa pulak nak cakap, Rabu ni Kl cuti hehehehe

Tuesday, January 15, 2008

Pak Cik Along Mati Di Tembak?

Telah dilaporkan bahawa seorang ahli politik dari parti MIC telah mati ditembak di ibu pejabat MIC Johor Bahru. Mendiang ditembak dari jarak dekat di bahagian kening dan peluru tersebut telah menembusi kepalanya.
Tetapi apa yang saya marah sangat ni kegagalan pihak media menyiarkan laporan tentang anak saudara Mendiang. Saya telah dapat tahu dari sumber-sumber yang tidak boleh dipercayai bahawa saudara Mohamad Syamsul Faiz bin Zainuddin merupakan anak saudara kepada Mendiang. Beliau yang bertugas di Kuala Lumpur tidak memberikan sebarang komen tentang kematian bapa saudaranya ketika dihubungi. Mungkin kerana kesedihan yang terlampau.
Peguam terkenal dari Sabah, Mr. Hamid "bajau" Ismail telah bersetuju untuk membantu Along dalam menjawap soalan-soalan dari pihak media.
Mr. Zoy "the Philosopher of Death" juga bersimpati dengan nasib saudara Syamsul Faiz dengan mendendangkan sebuah lagi baru ciptaan beliau bertajuk "Jangan menangis anak saudaraku".
Kami sebulat suara mengucapkan takziah kepada saudara Syamsul dengan ucapan "andainya aku pergi dulu sebelummu, jangan lah kau bersedih hati".

Monday, January 14, 2008

Happy Ponggal Day (Happy New Year)

Saya mengambil kesempatan di hari yang berbahagia ini mengucapkan selamat hari Ponggal kepada Along dan keluarga dengan ucapan "tahun ni sambut ponggal kat mana? tak balik kampung kat Uttar Pradesh?, tak pergi temple kat belakang rumah aku ke?" dan ucapan terakhir kepada Along "jangan lupa kirim salam kat Uncle Samy Vellu".

Sunday, January 13, 2008

legs, Shoulders and Triceps

As promised...

Saturday - Legs, Shoulders, Triceps & Abs

Legs - 1) Squat
2) Hack Squat
3) Leg Extension
4) Machine Calf Press

Shoulders - 1) Nautilus Machine Shoulder Press
2) Lateral Raise
3) Machine Rear Raise
4) Shrug

Triceps - 1) Cable Pushdown
2) Cable Extension
3) One Arm Cable Pushdown (reverse)

Sunday - Legs, Shoulders & Triceps

Legs - 1) Leg Press
2) Leg Curl
3) Seated Calf Raise

Shoulders - 1) Machine Press
2) One Arm Lateral Raise
3) Upright Row

Triceps - 1) Standing Skullcrusher
2) Machine Dip
3) One Arm Cable Pushdown

Sunday is the rest day for Abs.

Thursday, January 10, 2008

New Workout

Last week, my training partner suggested that we should change our workout routine to improve strenght and muscle development. We've been on the same routine for almost 3-4 months and i think this is the right time to change. The old routine improved the muscle development perfectly but we think that, if we try new routine may be the muscles can develop much faster. We agreed to start on last tuesday. Here are our new routine. To Mr. Bajau and Along, if you are interested, may be both of you can follow our routine as well.

Tuesday - Chest, Back, Biceps & Abs

Chest - 1) Flat Dumbell Press
2) Flat Dumbell fly
3) Decline Press

Back - 1) Front Pulldown
2) Behind Pulldown
3) Machine Pulldown

Biceps - 1) Standing Barbell Curl
2) Preacher Barbell Curl
3) Seated Hammer Curl

Thursday - Chest, Back, Biceps & Abs

Chest - 1) Incline Dumbell Press
2) Machine Fly
3) Cable Cross Over

Back - 1) Dumbell Row
2) T-Bar Row
3) Deadlift

Biceps - 1) Machine Preacher Curl
2) Cable Concentration Curl
3) Cable Hammer Curl

We will train our legs, calf, shoulder and triceps on Saturday and Sunday but we havent decide the dicipline yet.
The workout on Tues & Thurs were so tiring. We train for almost 2 1/2 hours. I have started taking 4-5 meals a day. It consist of Eggs, Tuna, Chicken, Soya, Pasta & Rice.
I can see my 6 pax especially after i train my abs and after wake up from sleep. Jangan jeles Bajau hahahahahha

Tuesday, January 01, 2008

Happy New Year

I wish that Malaysia will always be in peace and harmony. The Malaysian live happily among each other. I wish Dr. Mahathir will become our PM again...hehehehehhe. I miss the time when Dr. Mahathir was the PM.
I also wish that the business getting better.