Visitor from Netherlands! Gym Under Renovation!

We are having visitor from Netherlands today to train at our gym. At the end we have taken some pictures of him and some of our gym member! The gym is under-renovation so it is a bit messy but it is good to have some changes!

I wish they are not jumping!

Worker Smashed the concrete into pieces! I am not sure what are they trying to do? But if there are more hammers we are volunteer to smash with them! It looks fun!

We are trying to show our muscle, It does somehow a bit better than last couple of months! And our new visitor is next to me, he is from Netherlands.

LONG ,on the right, need to work harder on abs I guess! 

This is the Arnold biceps posting! hehehe...

The Chest of Mr Snooker! He tried very hard later to get more definition!

And, This is our Mr. Cowboy Model!

Seated Dumbbell Rear Raises

1. One arm lean on bench and another Grasp the dumbbell and lift up on side

2. Lift Light weight from 12 to 15 reps per set

3.  For set 2 and 3 do the same and increase weight slowly

4. Rest less than 2 minutes per set

Check the graphic in Khmer below!

Dumbbell Hammer Curls

1. Grasp the dumbbell and turn it straight

2. Lift Light weight from 12 to 15 reps per set

3.  For set 2 and 3 do the same and increase weight slowly

4. Rest less than 2 minutes per set

Check the graphic in Khmer below!

Barbell Reverse Curls

1. Standing with Barbell reverse palm, grasp the barbell and pull upward

2. Lift Light weight from 12 to 15 reps per set

3.  For set 2 and 3 do the same and increase weight slowly

4. Rest less than 2 minutes per set

Check the graphic in Khmer below!

Barbell Reverse Wrist Curls (palms down)

1. Put your hands on bench and palm down, grasp the barbell and pull upward

2. Lift Light weight from 15 to 20 reps per set

3.  For set 2 and 3 do the same and increase weight slowly

4. Rest less than 2 minutes per set

Check the graphic in Khmer below!

Training Chest with Chest Machine!

1. Spread your hands parallel to your shoulder and add weight

2. Press the handle till it reach to each other from 8 to 12 reps in good post

3.  For set 2 and 3 do the same and increase weight slowly

4. Rest less than 2 minutes per set

Check the graphic in Khmer below!

Training Shoulders and Neck!

1. Add Lift-weight to Barbell

2. Wide-Grip Pull up from 8 to 12 reps per set

3.  For set 2 and 3 do the same reps just add more weight

4. Rest less than 2 minutes per set

Check the graphic in Khmer below!

The Showcase on 10th April at Crocodile Gym

On 10th April, 2010 we had a small show off event at the crocodile Gym. The purpose of this event is to know where we are and what are we going to achieve. To know our strength point and strengthen our weak point.

It was a bit awkward from the beginning because we can not find the tanning product (we thought of using shoes polishing but it didn't work!). At Last we decide to apply suncream which is brought by one of our member, De Mang. The funny point is after applying and did a few repetitions of pumping, our skin become whiter with the product!!!!!! 

This is Shally whose body fat is 7.48% mean he is the lowest body fat percentage in our group.

Mr Danny is 12.26%

De Mang is 20.03%

Long is 25.33%

and I is 11.85%

Body Fat Percentage Categories
Classification	Women (% fat)	Men (% fat)
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32%+	25%+

Hopefully we will gain a bit more muscle for the next photo shot!

Cheers!

One Day with Le Franc, NADA, LILA AND JULI

We are lucky to have a family visit us from Germany! They are very opened and friendly that make us feel comfortable to talk with! I think they are a march from heaven!
Mr. Frank, is the Graphic Designer. He still can find the gym after his last visit 10 years ago!

And Ms. Nada is the Photographer! She took lots of pictures of us and the gym! 

Here is the link to her blog.

http://lookoftheworld.tumblr.com/

www.nadalottermann.com

www.neuemodemagzine.com

And, They have 2 lovely Kids that I can't stop staring at them!

Hopefully, there are more visitors to come over and give us more courage and motivation to continue our hard work!

Muscle Recapture!