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!
Tuesday, April 26, 2011
Monday, April 25, 2011
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!
Saturday, April 23, 2011
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!
Friday, April 22, 2011
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!
Monday, April 18, 2011
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!
Monday, April 11, 2011
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, They have 2 lovely Kids that I can't stop staring at them!
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.
Hopefully, there are more visitors to come over and give us more courage and motivation to continue our hard work!
Monday, April 4, 2011
Saturday, April 2, 2011
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