Hari yang paling mendung bagi Sahabat ku..

aku tumpang simpati atas pemergian nekda kesayangan kawan ku yang pulang

karahmatullah..

kepada sahabat andai yang mengenali nya sedekah lah al-Fatihah keatas pemergian

neneknye..

al - Fatihah

aku mewakili sahabat dan mewakili diri aku sendiri mengucapkan takziah atas

pemergian nenek kau..

P/S

Aku harap kau bersabat apa yang ko sedang alami ketika ini..

Kita kena angkuh dengan dugaan yang telah tuhan tentu kan..

Tuhan lebih menyayangi nye..

Moga roh nenek kau di cucuri rahmat dan di tempatkan golongan - golongan orang yang

beriman..

Amin..!

dilamun cinta dgn "D"

pada hari pertama aku di kelas PM aku telah terpikat dgn wajah kau yang x seberapa cantik x pi rupa yang aku minat ada pada wajah kau.. aku sempat berkenalan dgn kau melalui YM. sama discuss pasal assignment dan memberi idea yang best hinggakan presentation kumpulan hapat the best slide show..

aku segan dan x tahu kenapa aku terpikat dgn kau sehinggakan aku ingin berborak dgn kau setiap mlm..

aku harap ko faham dgn apa yang aku cuba terangkan dlm blog nie.. aku ingin mengatakan sesuatu yang susah aku nak ungkapkan di depan mata kau..

Aku cinta Kau "D"..

in BI I Love You "D"..

aku x memaksa kau menerima aku sebagai teman hidup ko..

yang penting aku ingin kau menjadi teman hidup aku sampai bila2 dan aku x ingin menjanjikan apa2 pada kau sehingga lah kita akan tahan selama mana yang mampu..

klu bleh aku ingin bersama kau selama lamanye...

if you accept me as you man in your life please buzz me on your YM..

To my beloved friend "Keyon"

aku x bleh terima dgn dakwaan ko tuh..
coz aku x de niat langsung...
tiba2 ko dakwa aku memburukkan ko kat org lain and kacau hidup ko...
aku x paham doh...
apa yang ko nak aku buat kat ko..?
sampai kan aku x bleh berkawan dgn ex ko..
aku x bleh upload gambar budak tuh..
kenapa..??
aku nak tahu jawapan semua nie dari ko..??
and pasal 20 ringgit tuh..
aku x tahu lagi sama ada ko dah terima ke blum duit tuh..
but budak2 tuh dah janji nak bayar blik...
ikut kan niat hati aku nak bayar blik duit tuh...
aku tahu duit tuh gengster...
duit tuh bleh buat org mati..
but budak2 tuh dah janji nak bayar blik..
so sabar lah...
aku tahu ko marah sgt pasal duit tuh and budak2 tuh buat ko mcm tuh...
klu aku pun baran la gak..
but kena la faham..
budak kecil mana tahu perasaan kita mcm mana..
diorg blum matang mcm kita keyon..
so aku harap ko ada sikit sikap penyabar..
okay..
now pasal aku lak..
apa yang ko still x puas hati..??
apa yang ko dgr dari mulut org pasal aku..??
cerita kan..
nak kata aku buruk kan nama ko or aku buat jahat x de pulak..
apa yang ko rasa terpendam dlm hati ko tuh better ko luah kan...
x elok pendam2 dalam hati tuh...
atleast ko terus bagi tahu aku apa yang ko x suka cara aku..
aku bleh ubah apa yang org lain tegur aku...
but please..
give me time...
aku nak sgt case nie selesai..

aku berkenalan dgn ko dgn cara yang baik...
x de pun aku buat jahat kat ko...
aku try rapat dgn ko pun coz aku tahu ko ada sikit skill pasal ambil2 gambar nie...
coz aku perlukan mentor mcm ko and cik mat and swat tuh aku maju ke hadapan dgn course diploma aku tuh..
DIPLOMA IN MULTIMEDIA...
so x salah aku berkawan dgn ko and x de niat di hati langsung aku nak buruk kan ko...
dengan keikhlasan aku barkawan dgn ko...
aku bukan upah ko ajar aku semua tuh...
aku minta pertolongan ko jeh..

so senang aku belajar dgn ko...
but aku betul2 sedih bila ko dah buat aku mcm nie...

x pernah aku dapat kawan yang anggap aku nie buat jahat dgn dia...
ada aku buat jahat dgn kawan2 aku sampai kan bertumbuk..??
sampai aku gaduh depan org ramai..??
sampai kutuk2...
semua tuh...
ADA KEH..??

x de...
aku kawan dgn semua org..
x kira bangsa sekali pun...
walau pun dia bersifat jahat terhadap aku..
aku x kisah lah..
janji niat aku berkawan dgn seseorg itu adalah ikhlas dari diri aku...

tetapi kali in memang buat aku x senang tido...
coz aku respect ko...
aku anggap ko dah mcm abg yang lain yang aku kenal...
x de pun aku nak kutuk2 ko....
dakwaan ko tuh salh..
dan x tepat...

pasal gambar budak2 tuh...

aku kesian sgt kat budak2 tuh...
penat diorg ikut kita bergambar...
dengan cita2 diorg..
dgn layanan diorg terhadap kita semua tuh...
kita di teman kan oleh budak yang sanggup melayan karenah kita semua...
aku dah x larat nak menerima sms and comment myspace diorg minta upload kan gambar diorg...
ain, dyana, mimi faham situasa sekarang nie...
ayu x dapat terima semua nie...
dia mengharap sgt gambar2 yang kita ambil tuh...
dia nak sgt...
but nak buat mcm mana...
benda tuh ko block...
so aku dan rakan2 yang lain ikut arahan ko...
itu aku patuh...

hmmm....
aku memang x de niat keyon nak buat ko mcm nie...
klu ko nak tahu...
aku blik2 jeh dari ipoh nie..
aku lihat muka kawan2 aku yang lain dah berubah...
satu selayang tahu pasal case nie...
meraka semua dah mula buat muka dgn aku..
gara2 case salah faham nie...

x best lah...
ini hanya aku dgn ko...
x de kaitan langsung dgn org lain...
so keseronok kan dgn kawan2 tuh dah x de...

come on lah...
aku nak kita bersatu semula...
kita jadi kawan yang setia pada kawan..
kawan yang sanggup berkawan dgn kita ke akhir hayat..
kawan yang tidak kenal erti pergadohan..
kawan yang sentiasa memberi keceriaan dalam rutin seharian..

keyon..
aku respect ko..
aku syg ko sebagai kawan dan syg aku mcm kawan2 aku yang lain.
aku hormat ko walau pun beza umor aku dgn ko berbeza.
aku minta pertolongan dari ko untuk mengajar aku dalam pengambaran..
tiada niat lain selain niat aku berkawan dgn ko adalah berkawan yang bleh aku hidup dgn sempurna..

aku harap benda in bleh selesai antara kita....

akhir kata dari aku..

hidup kita adalah untuk mengeratkan lagi siratulrahim antara manusia..
berkawanlah antara satu sama yang lain dgn niat hati yang terbuka dan hati yang ikhlas..
berkawan lah jangan bermusuhan..
sayangilah antara satu sama lain..
saling tegur menegur jikalau kita melakukan kesalah antara kita ini sendiri..
hotmat menghormati antara kita sendiri..
hormat lah org yang lebih makan garam dari kita..
dan didik lah org yang muda dari kita kepada jalan yang berfaedah dalam hidup mereka..

WAHAI KAWAN KU YANG KU HORMATI SAMPAI KE MATI

aku sebenarnye x nak pun nak kacau hidup ko..
but kenapa ko anggap aku kacau hidup ko.?
aku x tahu apa salah aku dah buat kat ko..
sampai ko btul2 marah..
aku just comment dgn dia mcm kawan2 yang lain..
aku cuma nak tahu mcm mana dia bleh break dgn ko..
dia x de pun cerita buruk pasal ko..
please..
aku faham dgn kerjaya ko..
aku tahu mcm mana perangai ko...
so aku x kisah pun semua tuh..
cuma dia nak cerita dgn aku..
aku dgr je lah.
x buat pe pun..
okay...
pasal gambar budak tuh..
aku dah larat nak baca msg diorg hantar kat aku..
always minta upload jeh...
so aku pun reply msg diorg " TANYA ABG KEYON "
pasal 20 hinggit tuh aku x tau itu merumitkan hidup ko..
cuma aku hairan kenapa ko x nak bagi kami semua upload gambar budak tuh..
aku x tahu apa alasan kukuh ko yang x nak bagi kami upload gambar budak2 tuh...
aku respect ko mcm mana aku respect kawan aku yang lain..
cuma tiba2 ko dah meletup itu yang aku rasa serba salah dgn ko...
ko mesti rasa klu bleh x nak jumpa aku kan..
huuhuhu..
aku minat nak belajar dgn ko mcm mana nak ambil gambar tu semua..
but tiba2 tersangkut dgn perkara nie membuatkan ada batasan aku nak belajar dgn ko..
"AKU X DE NIAT LANGSUNG NAK BURUKAN KO AND KACAU HIDUP KO.."
so klu btul lah aku buat salah dgn ko...
aku minta maaf dgn ko sgt2...
klu bleh aku nak jumpa ko and slow talk..
"SLOW TALK"

so jangan salah sangka terhadap aku...

Kenangan Ku Semester Pertama di KPTM

Pertama kali aku menjejakan kaki aku di Kolej KPTM ipoh ini penuh dgn cabaran dan dugaan yang aku perlu tempuh. minggu pertama aku di ipoh, bersiar2 dgn rakan YMCA dimana tempat kami menginap seminggu sementara hostel belum ada kosong lagi. kami semua keluar pergi Greentown Mall pada waktu malam. pabila sampai di Greentown Mall ( kira lebih kecil dari selayang mall ) kami berpecah mengikut hala tuju masing2 dgn niat masing2. yang aku nie pergi UO market. beli baldi, ubat gigi, sabun mandi, makanan, dan mcm2 lagi sewaktu dgn nye untuk aku hidup di ipoh nie. lepas membeli dan belah ( ehhh x blah lagi.. ) aku tunggu kawan2 aku yang lain. janji nye nak berkumpul di depan pintu mall tu dlm kul 10.30 mlm. pada masa tuh ada lah sekumpulan kawan aku nie yang lapar, pergi lah cari kedai makan sementara kami membeli belah. lepas tuh aku dan kawan2 aku yang lain menunggu punya lah lama kat depan pintu mall tuh x sampai2 gak. aku dan kawan2 aku pergi cari mereka tuh. akhir nye kami blik lebih kurang dlm kul 1.00 pagi. selama seminggu aku tinggal di YMCA tuh, aku dan kawan2 aku di bawa ke KEM PGA POLIS ( Pasukan Gerakan Am Polis ) di Kinta. aku berada di kem sana selama seminggu. penuh cabaran yang aku terima di sana. sampai kan aku baca ikrar pelajar dan jadi ketua kumpulan pada masa tuh.

aku teringat masa aku kena jadi icon of nyamuk shilltox. aku benci betul bila rakan2 kolej ku kenali aku dgn panggilan nyamuk. huhuh. ( aku tahu lah aku nie badan besar dan perkasa. hahahahah!!!! ) nie semua gara2 fasilitator senior kami. gelaran tu melekat sampailah ke hari ini di kolej tuh. huhu. tapi sekarang mereka mula sedar yang aku adalah DINO. selama aku di kolej nie aku kenali ramai kawan lelaki serta kawan wanita pun 2 kali ganda dari kawan lelaki.( hahaha... bukan aku nak kawan dgn diorg. diorg yang nak kawan dgn aku. hahahahahah!!!! JGN JEALOUS..!!! KAWAN AKU DI KPTM IPOH ADALAH SEPERTI BERIKUT :- OMAR, FENDY, ZAKWAN, APIC, NUSAN, AMIRUL, HAFIZ, ATOK, REFFI, BUTANG, FAZLI, BOB, MUIZZUDDIN, APIK, BARD, WAN, MAMAK, ARY, AMIE, ABEAR, APEK, JA-AH, ARIP, HISYAM, ZUL, KUNTUM, SUFIAN, KAMARUL AZWAN, KAMARULZAMAN ( DAHULU ), SANI, ABG MATH, ANIP, SYAHIR BECKEM, BADANG, CHOR, AZIE, FARA, SUE, HAN,"AJU, AIN, ATEN, DAYAH( MY BEST FRIENDS )" AIN(MY LITTLE SIS), FIFI, YONG, PUTERI, NURUL, MAZNI, TEHA, SYAFINAZ, MIRA, NURJANNAH, DATIN, ZAZA, AMEE, DAN KAWAN2 YANG AKU TELUPA NAK SEBUT PLEASE BAGI TAHU AKU. KEPADA KAWAN2 YANG AKU SEBUT NAMA DI ATAS INI AKU INGIN MENGALUNG KAN UCAPAN TERIMA KASIH KERANA SANGGUP BERKAWAN DGN AKU. MAAF JIKALAU AKU PERNAH TERKASAR BAHASA ATAU MENYAKITKAN HATI ATAU MENYUSAHKAN KORANG MENOLONG AKU. SEMOGA KITA KEKAL BERKAWAN WALAU APAPUN TERJADI. TAK KISAH LAH GADUH SAMPAI BERTUMBUK KE APA KEH. TETAP KITA KAWAN SAMPAI BILA2. LOVE SO MUCH TO YOU ALL MY FRIENDS.

selama aku belajar kan sini. aku baru belajar erti kesusahan ibubapa kita bersusah payah mencari duit untuk kita hidup selesa bili kita berlajar berjauhan dari mereka. aku pernah rasa hidup tak berduit selama 4 hari apabila ku sedang belajar di sini. aku pernah dilukakan oleh seseorang yang aku sanggakan dia sayang kat aku. tetapi di sebaliknye penuh dengan tangisan. aku pernah blik dari kolej berjalan kaki ke hostel yang kira2 2 kilometer. banyak kenangan aku di sini sehingga kan bleh membuat aku menangis bila mengingatkan kembali kisah aku berada di sini. ( nie pun tgh menitis air mata ).

akhir kata dari aku. dengan penuh keazaman aku berada di sini. aku ingin belajar dan ingin membalas jasa kedua ibubapa aku yang masih ada lagi. LOVE you guys so much.

Which Muscle-Which Equipment

Which Muscle-Which Equipment by Scott Jameson

If you are a newbie to the gym, all the equipment may look confusing. Now I am sure over time, you can watch others use the equipment and get the hang of how to use it but not necessarily will you know when to use it. In other words which muscle group are benefiting.

You see, most workouts consist of focusing on one muscle at a time. Generally you should not do one exercise for chest, followed by an exercise for legs and then followed by an exercise for back. It just doesn’t maximize the intensity of your workout. You should perform the entire workout on a given body part or muscle group before moving to the next.

Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I'm sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine. By the way some of these exercises can be seen in pictorial format under the link, Training Photos. Here goes the basics:

Chest
Flat Bench Press-Barbell
Incline Bench Press-Barbell
Decline Bench Press-Barbell
Dumbbell flies with flat, incline or decline bench
Standing Cable Crossover Flies

Back
Wide Grip Pull Ups using body weight (hands forward)
Wide Grip Seated Cable Pull down
T bar rows
Bent over barbell rows
Seated Cable Row
One arm dumbbell rows

Shoulders
Seated Bench Barbell Presses
Seated Bench Dumbbell Presses
Side lateral flies-Dumbbells
Front Alternating flies- Dumbbells
Seated bent over (chest on legs) flies –Dumbbells
Barbell Shrugs
Dumbbell Shrugs

Biceps
Barbell Curls- straight bar or E Z bar
Dumbbell Curls Standing or Seated
Preacher Bench Barbell or Dumbbell curls
Standing Cable curls
One Arm Concentration Curls
Alternate Dumbbel Curls

Triceps
Skull Crushers (got to love this name, 20 years ago it was call lying French press). Ask someone how to do Skull Crushers. Barbell is usually the E Z bar
Dips- Like a gymnast, the body on parallel bars dipping up and down.
Cable Tricep pushdowns
Bent Over Tricep kick backs
Close grip bench press (hits inside of chest too)
Behind the Head One Arm Extensions

Forearms
Forward Forearm curls
Reverse Forearm curls

Abdominals
Sit ups
Crunches
Leg lifts
Side twists

I am going to break my rule here and mention machines for legs since many have become so basic and necessary to great leg workout.

Legs- Quadriceps
Squats- Barbell behind head
Front Squats- Barbell in front of heads
Lunges with Dumbbells in hands
Leg Extension Machine
Hack Squat Machine
Leg Press Machine in umpteen varieties

Legs- Hamstrings
Stiff legged dead lift (stretches hamstrings) Barbell normally
Leg Curl Machine

Calves
Standing Calf with Dumbbells (on block)
Standing Calf Machine
Seated Calf Machine

Here you go. Act like pro when you hit the gym confidently knowing what you are doing.

Training Photo

-ARMS-Biceps-
Seated Dumbbell Curls





Alternate Standing Dumbbell Curls





One Arm Concentration Curls



Standing Barbell Curls





Standing E-Z Barbell Curls





Bent Over E-Z Barbell Curls





Double Bicep Pose



One Arm Hammer Curls



One Arm Cable Curls



-ARMS-Triceps-
Cable Pushdowns





Bent Over Tricep Kickbacks





One Arm Behind the Head Extensions



One Arm Tricep Extension-Alternate View



Two Arm Tricep Extension-Alternate View



EZ Bar Standing- Behind the Head Extensions



-ARMS-Forearms-
Forward Forearm Curls





Reverse Forearm Curls





-BACK-
Seated Cable Rows





-CHEST-
Flat Bench Chest Flies



-SHOULDERS-
Seated Dumbbel Presses





Alternating Front Deltoid Flies



Bent Over Rear Deltoid Dumbbell Flies



Standing Side Lateral Deltoid Flies





Standing Dumbbell Shrugs for Traps



-LEGS-
Squats





THANKS FOR WACTHING MY BLOG TRAINING BODY BUILDER
DINO

Lesson 3-Consistency

You Have to Show Up to Muscle Up! by Scott Jameson

I have often said the single most important step in getting a good workout is to simply, SHOW UP. I know there are bazillion reasons and distractions that will annihilate a workout, but that is NO EXCUSE.

IF YOU WILL JUST SHOW UP YOU WILL WORK OUT. Is that too tough?

In other words, be consistent and regular in attending the gym. Be so consistent that if you did miss a workout for a legitimate reason (and I can’t think of too many) your bodybuilding buddies ask “where were you?” You should be a fixture in the gym; you are always there on your scheduled days.

Okay so how do you do it?

Go straight to the Gym after Work- Do not go by the grocery, the bank or your house. If I go home for even a few minutes after work I am tempted do a few things, eat a quick snack and before long a few minutes turn into hours and then it too late to hit the gym. I am better off to drive directly from work to the gym every workout day. Make this a habit.

Schedule Your Gym Time- Just like work; you have certain hours you need to be at wok and this is same for the gym. If you have standard 8 hour work day, it is pretty easy to maintain a consistent arrival time. If your hours vary, then lay out your schedule accordingly.

Let Your Others Know Your Schedule- Tell your wife, friends or parents this is your scheduled gym time. If someone wants you do something or be somewhere during these hours, they know it is like asking you to take off work. Tell them you need advance notice of any such event. If there is a mandatory event that smacks your workout, plan ahead and make schedule rearrangement. But don't miss a workout.

Feelings don’t count! –I’m sorry but they don’t. There are days I too feel tired and just don’t fell like going to the gym. Well my fellow bodybuilders, it is not about how you or I feel. It is everything about getting your butt to the gym. I remember reading that Arnold said one time when he didn’t feel like hitting it hard in gym he just went through the motions finally left the gym mad at himself. The next day he used that disappointment to motivate himself back to his peak. But notice AT LEAST ARNOLD SHOWED UP.

Plan Ahead to Find a Gym-If I am out of town, my gym bag is packed with me so I can go the gym while I am away and right after my plane hits the tarmac. Hunt down the local gyms in new cities. Before the days of the internet, I would get to the hotel, whip out the Yellow Pages or ask the concierge for the local gym choices. Nowadays, you search the internet for gyms in your traveled city prior to arrival. I know this sounds fanatical but it can be fun seeing how the rest of world trains and at the same time getting a workout. You might even learn something.

Sometime circumstances don’t allow me enough time so I must hit the hotel gym. I don’t like working out those lousy hotel gyms (if you call them that) but psychologically I at least did my best under the circumstances. Surprisingly, workouts aren’t too bad because many times the equipment is so unfamiliar and cranky; it tends to work your muscles differently.

Show Up and Sweat will eventually harden to muscle!

Lesson 2-Finding a Gym

Look Around! Is Your Gym Maximizing Your Bodybuilding Gains by Scott Jameson

I bet you are thinking that my gym has all the equipment I need. Well, it is true that having the right equipment is an essential of bodybuilding. BUT there are many other factors that play a LARGER role.

First of all let me say this article is going to focus on training at a gym. If you have chosen to train at your home, basement or garage or buddy’s private gym, you really need to really need to read this article, perhaps even more than the reader that goes to a gym.

Over my bodybuilding career, I have trained just about every place imaginable but my workouts pound for pound and push for push were best achieved in a public gym.

I can’t begin to tell you how many seriously minded people I know have bought the home gym equipment and never stuck with it. Or if they do they often get lackluster workouts that at BEST produce mediocre gains. The home (usually the basement) is so full of distractions that training is gets bombarded into oblivion. The phone rings, the doorbell chimes, the wife interrupts, the TV distracts or that home projects begs attention are all deterrents to a superior workout.

I have a very close friend that moved his training from the local gym to his basement about 10 years ago. This guy had a spectacular physique and was on the road to greater contest wins. He had the money and created a really sweet personal gym in his basement. He had all the goodies. The gym was loaded with the equipment, mirrors and posters. But it might as well be museum because a year after he created the gym, he chucked working out all together!

I know you say you may be different. If you are, you are in the minority. I’d say 99% can’t do it on their own.

I can't say it stong enough, find a good gym because the environment is essential to mind blowing workouts that produce extraordinary gains.

Okay enough preaching. What makes a truly great gym?

Basic Free Weight: Yes, the starting point is about right equipment. A good gym should have plenty of free weights, dumbbells and benches. It should also have plenty of machines that will provide isolated muscle training. Spend some time evaluating what equipment the gym has for each muscle group. For example, if you are checking the gym for the chest workout, then does the gym have flat benches, incline benches, decline benches and heavy enough dumbbells? You should do this for each muscle group.

Machine Essentials: Machines isolate muscle groups better than free weights and are central if you going to pump the muscle to the max. Nautilus, Icarian and Hammer Strength are recognizable brands that have traditionally produced high quality machines for bodybuilding. The gym should also have a decent selection of cardio equipment. Again determine what is available for each muscle group.

By the way, if you don’t know which muscle group a piece of equipment works, most machine will generally have a label describing what it does. Some equipment is more generic and if you don't know it use, you need to read an article in Bodybuilding Basics- Which Muscles-Which Equipment.

Okay so what’s beyond the weights and equipment?

While you cannot have a gym without the weights and equipment, the following gym qualities will detonate your routine to be nuclear!

Clientele: What kind of persons are training at the gym. Go to the gym during the time that you will normally attend and CHECK THIS OUT. If you see primarily geriatrics (old farts) recovering from a heart attack or knee replacement, it is not likely they are going to stimulate you to intense workouts.

Look for gym jocks! Those are the guys that are obviously serious about their training. Observe the:
The intensity of their workouts. How much sweating is going on?
Their words of motivation during training. Do you hear anyone saying, “get it up” push it out, you can do it or one more rep”
Their present level of muscular development. It helps to have some that are significantly superior bodybuiders that motivate you to excel, some that are similar to your physique to create competition and yes some less than your physique, so you can help them to improve. If some newbie asks your for advice, figure you just received a compliment to your physique. Now don't you feel like working harder!

Other qualities to look:
Does the staff look like they practice what they sell? At least a portion of the staff should be into bodybuilding, fitness or other sports that the gym can prepare them for. They should be able to teach you about the equipment and also offer a spot to you during an exercise.
Mirrors and equipment placement: This may sound silly but mirrors are important to your training. This is not about narcissism. It is about feedback. When you exercise it is important to see if you are maintaining good form. Properly placed equipment will allow this to happen. Mirrors can help you lock out those triceps, keep you back straight and prevent excessive cheating during the movements. Also seeing the muscle work will provide positive feedback push out that last rep.
Juice Bar: Can you get a protein shake or energizing drink before a workout? Also this is location for chit chat and small talk….not the gym floor.

If you are working at home, find a gym. If you are working out at a gym, determine if its the best. There was a time in my training that the best gym was 30 miles round trip, while the lesser gym was a mere 4 miles away. You can guess what I did….and it made a difference.

Why do you think the best bodybuilding in the world all train in a handful of gyms in California? Location, location, location; it makes the difference in their training.

Lesson 1-Creating Goals

Goals-The Foundation of Your Bodybuilding Success by Scott Jameson

“If you don’t know where you are going, any path will do”

As with any worthy endeavor including the sport of bodybuilding, goals are an essential part of being a winner. I know what you are thinking, I just train hard and eat right and everything will turn out right…right? Wrong. Oh sure you can make progress, but how do you know if you have pushed hard enough or watched your diet close enough. Goals will help you choose the path that supports the outcome.

I remember as kid that a farmer told me to keep his rows straight he focused his eyes on a fixed object off in the distance. As soon as he dropped his eyes lower to the front of the tractor, the rows began go wavy. Whether you are driving a Ford tractor or driving weights to build your chest, goals are an essential.

So what are good goals in bodybuilding?

I have spent 30 years in business world and good goals are goals that are SMART. SMART is an acronym for

Specific

Measurable

Aligned

Realistic

Time bound

“Specific” means to clearly define what is to be accomplished. For example, specifically you may want to gain 10 pounds of muscle in the next 12 months. If you are concerned about body fat you may want to include “at what % body fat”.

“Measurable” is an aspect of specific. Measurable means that the goal is objective rather than subjective. A subjective goal might be “I will have more of the bodybuilder shape in the next 12 months. A nice goal but it is not measurable. An objective goal would be the quantification of the bodybuilder shape. For example; “I will achieve a 40 inch chest/back measurement and a 32 inch waist measurement in the next 12 months.”

Notice how the Measurable goal drives your behavior in the gym and at the next Home Town Buffet meal.

“Aligned” means to be in harmony with other life goals. Bodybuilding though it may be important to you, need to align with other goals such family, work and health. For about 8 years, I lived and breathed bodybuilding. At 31 years old, my wife gave birth to twin boys, “Daddy’s Training Partners”. At this time, I had to make some tough choices. Was I going to be a Dad or completely a gym jock? My choice was, I think a wise one. I reorganized my gym time and became more flexible to my wife’s needs. Believe me I kept the gym important but not at the inconvenience of her. When I did this for her she was more sympathetic to an occasional inconvenience.

Be wise. Be holistic in your approach to your life goals. Failure to choose wisely can cause an even greater loss in all your life goals (especially Bodybuilding) if you go through a divorce or deal with out of control kids. Get your priorities right and align bodybuilding appropriately. Okay enough preaching.

“Realistic” means to choose an accomplishment that is reasonably attainable in the time frame mentioned. For example, don’t set your goal to win the National Bodybuilding Contest next year when you haven’t even competed this year. By the same token, don’t set the bar (no pun intended) so low that you can loaf your way to success. Make the goal a stretch but realistically attainable. When I suggested a goal “to add 10 pounds of solid muscle next year” that would be a good stretch goal. By the way, 10 pounds of muscle is a lot. This is not same to 10 pounds of weight on the bathroom scale until you check that body fat.

My favorite ridiculous goal

Right after the first pretty spring day where guys can and do take their shirts off, the following Monday you’ll see a lot of guys flock to the gym that you haven’t seen since Christmas holidays. I laugh when I hear them say, “I am going to get in shape for the summer”. Well bud, if you aren’t 90% in shape right now, you are not going to be in shape for summer. It just don’t work that quick.

“Time Bound” means to frame what you want to accomplish with when you will complete it. If you noticed in my examples above, time was included in the goal. “I will achieve a 40 inch chest/back measurement and a 32 inch waist measurement in the next 12 months.”

Now with your goal complete, create in between milestones and measurements. If you goal is to gain 10 pounds of muscle in 12 months, work to gain 5 pounds in 6 months. If you goal is attain a certain body part measurement, create some in between milestones.

Okay so there you have it, the framework for creating a SMART goal. Now snap to it. Write it down. Write it on 2 index cards and place copies on the refrig and bathroom mirror.

Keistimewaan Persahabatan

Kawan adalah tempat untuk kita bergembira, kawan adalah tempat untuk kita meminta pertolongan, kawan adalah tempat untuk kita touching, kawan adalah tempat untuk kita hidup senang. kita harus bersyukur menerima kawan sebegitu. aku ingin mengucapkan terima kasih kepada kawan2 aku yang still contect dgn aku, terutama sekali botak,han,chip,omar,rakan2 raksasa,dayah st mary,yati,yaya,saufi,rakan2 sekolah menengah kebangsaan ideal height, kasturi private school, my friends in france college university of movies director, my new college friends, dayah,amira,puteri,fara,azie,fifi,yong,sue,han,teha,nurul,wanie,mazni,jannah,abg mate,angah,shamir,chor,butang,mamak,anip,kamarulzaman,sani,badang,azwan,shamir backhem,mawi,dan rakan2 yang belajar di KPTM Ipoh yang x sempat aku nak sebut.
kita kena buat kawan kita happy selalu bila kita bersama. klu dia susah kita tolong. mana tahu satu hari nanti klu kita susah dia bleh tolong kita blik. insyaALLAH hopefully. aku x suka kadang2 kita berkawan dgn mereka adalah niat yang ikhlas dan x mahu menimbulkan masalah antara sesama manusia sendiri. x seronok lah klu antara kawan kita bergadoh sesama sendiri please respect each other la kan. x kisah la tua atau pun muda. please.! kadang-kala klu kita berkawan kena ada tutur bicara yang sopan. nak bergurau bleh. but ada batas nye. setakat nie aku suka berkawan dgn korang semua. aku harap persahabatan kita akan berkekalan hingga ke akhir hayat. itu lah harapan aku. sesiapa yang ingin berkawan dgn aku. senang jeh. apa yang aku suka itu lah aku suka. apa yang aku x suka itu lah yang aku x suka. aku jenis suka bergaul dgn orang and sangat senang aku nak buat kawan dgn korang semua. kata2 terakhir dari aku hidup mesti dgn penuh keceriaan, gelak ketawa, berseronaklah bila kita sedang alami dalam alam remaja. thanks to be my friends. in france language ( bonjour, al reasfi de boreade frends odl de beste alerteh, de alron thesh lil asilgh ores belg. bun nuit..)

Final Semester at KPTM

pertama sekali aku nak terima kasih kepada mak abah aku yang sentiasa memberi sokongan penuh kepada aku selama aku belajar di KPTM ipoh. Adikku NOOR FARAH SYAZWANI yang sedang belajar di KPTM bangi. Abang ku NOOR AKMAL NIZAM , NORHISYAM. kakak ipar ku, saudara mara ku, dan tidak ketinggalan sahabat2 yang sentiasa memberi semangat penuh. Oppss terlupa. kepada band ku ANOTHER REMAIN, han,botak dan chip.

selama aku belajar kat ini penuh dugaan dan cabaran yang aku tempuhi. dari pagi aku ke kolej hingga ku pulang ke apartment buruk ku. banyak gila yang aku rasa org lain x rasa. hinggakan x pernah mkn selama 4 hari. itu yang kadang2 bila blik kl member ku tegur kenapa aku nampak kurus. hahaha. padahal badan aku nie gedabak besar. bleh dia kata kurus. huhu.

selama aku belajar di semester satu nie aku telah mempelajari pelbagi subject yang mencabar. IIT,C++,MATH,CS1,Pendidikan Islam. sekarang aku tegah menduduki peperiksaan final bagi semester satu ini. aku harap org yang berkaitan doakan lah aku berjaya dlm semester satu nie. kepada sahabat2 aku yang menduduki exam final dgn aku aku doakan semoga berjaya di dalam apa yang korang impikan.

akhir kata, aku harap aku akan stay sehingga ke semester 6.. jumpa lagi rakan2 ku...

Old Picture



Cloud Edit

Bosannya Raya Tahun Nie

Tahun ini membuat aku bosan selama seminggun. Terlalu bosan sehinggakan aku terpaksa balik awal ke ipoh kerana menjadi pengapit saudara aku. Huh..!! Kenapa kolej aku hanya memberi cuti selama seminggu.? Tak sempat aku nak beraya ke rumah kawan-kawan aku dan kawan aku sendiri pun tak sempat beraya ke umah aku. Aduh..!! Final exam dah x lama lagi. Kemudian datang la pula dgn assingment yang memeningkan kepala aku. Aku mahukan masa untuk aku tumpukan perhatian dalam pelajaran aku. Tetapi dengan assignment yang banyak menyebabkan jadual masa aku tergantung dan menjadi huru-hara seketika. Hmmm..!! Apa lah yang harus aku laku kan ini. Masa dah semakin suntuk. 3 minggu lagi final examination. Arrgghh..!! Kepada kawan-kawan jangan la ambil cara aku ini sebagai contoh. Nanti korang menyesal kemudian. Dah la Paper Math aku gagal. Aku perlu tumpukan perhatian aku pada kertas Math aku. Klu sesiapa yang bleh bantu aku atau memberi tip mcm mana nak settle kan hal aku nie, please di persilakan. Hmmm..!! Blog ini menjadi sebahagian Dairi aku yang x pernah aku buat di atas kertas dairi aku sendiri. 

2nd time raya in Kuala Lumpur

Dipagi yang indah pada 1 oktober 2008 persamaan 1 shawal, perasaan aku terasa kepiluan ketika aku bangun diri tido, solat sunat aidilfitri, bersalaman bersama keluarga, dan menziarah rumah kawan. Tahun ini sekali lagi aku beraya di Kuala Lumpur dengan sahabat-sahabat andai yang mana tidak pulang ke kampung. Aku merasakan keindahan alam yang memberi sinar kepada muka-muka mereka yang menghayati kenikmatan raya pada tahun ini. Walau tidak kesempatan beraya di kampung ku "Besut, Terengganu" bersama saudara-mara yang setiap kali sambut hari raya di kampung, suasana raya lain dari Kuala Lumpur. Dengan persiapan raya pada sehari sebelum raya, gelak-ketawa bersama sanak saudara, menolong pasang lampu pelita, main bunga api/mercun"walaupun di larang", namun kenangan itu tetap akan aku kenang ke akhir hayat. Walaupun sambutan hanya setahu sekali. Tetapi bagi umat islam adalah amat bermakna dalam hidup mereka. Akhir kata Salam Selamat Hari Raya Maaf Zahir dan Batin Jikalau ada terkasar bahasa, tutur bicara, yang terkeluar dari aku ini. Kepada kawan-kawan yang masih mengingati aku, aku ucapkan Selamat Hari Raya Aidilfitri. P/S = kepada rakan-rakan, jangan makan banyak sangat time raya ini, jaga badan la kalau bleh, x nak lah berat badan dari 2 angka ke 3 angka kan. HuHu. Lain lah mcm aku dah di takdirkan 3 angka. HaHa.
Sekian.

LoVe Dino