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Old 01-26-2008, 02:27 AM   #1
Ariff Saufi
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part-time CF results..

i have been an on-and-off gym goer for the past 18 months, and an on-and-off CrossFitter for bout 5 months or so (more off than on..haha but hey, nobody's perfect :P)

anyways, before doing weights 18months ago i weigh 55 to 57kg (guess thats about 125lbs?) and after a year of weight training i was up to 63kg (about 137lbs?) .. and my numbers are not all that good. i could squat about 235lbs for like 3/4 reps, Deadlift around 285 for 1 rep and maybe bench about 135lbs for 8 reps.. somewhere along those lines. and maybe 6 to 8 pullups on a good day.

anyways, as of today... i'm able to Squat 315lbs, Deadlift 335 and bench 205 for one rep @ BW of 145lbs. And i can pull enough pullups to bore most people at the gym.

i work-out 4/5 times a week and each session i blend in the typical bb exercise and some crossfit exercises. i find that these combination gives me the best results in terms of cardio capacity, muscle developement and explosive ability (i gained a couple inches on my vert aswell)

i havent fully converted my workouts into CrossFit workouts coz i dont have the proper equipment, place and guidance over here in Malaysia. But i'm learning slowly via the videos and article in this website. So i'm hoping to keep on improve myself in the future.

cheers
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Old 01-26-2008, 08:23 PM   #2
Robert Olajos
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Re: part-time CF results..

Good work and keep it coming! Part time CF is far, far better than no CF.
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Old 01-29-2008, 08:56 AM   #3
Ariff Saufi
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Re: part-time CF results..

anybody knows any website that sells SS and can ship it to Malaysia? or anybody willing to buy one for me? ha! :P

i'm really interested to learn about the Starting Strength program....

interested in kettlebell training too (and we dont have it here in Malaysia)

also loves to try the rings.... and parellettes...

arghh..

i should have gone to the states when i was younger... lol
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Old 01-30-2008, 02:00 PM   #4
Patrick Donnelly
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Re: part-time CF results..

Re: Ariff
At your levels, you're beyond Starting Strength. However, if you still want to gain mass (as many people on SS do), just squat and drink milk!
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Old 01-31-2008, 08:59 AM   #5
Ariff Saufi
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Re: part-time CF results..

i think i might learn alot of things that could benefit me in the future by getting SS. Maybe some tips and pointers to improve on technique, form etc.

specially on Oly lifts.
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Old 02-01-2008, 05:34 PM   #6
Soon Kheng Teik
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Re: part-time CF results..

Hi Ariff
Please visit our gym after CNY 2008. Hope to see you there

pushmore.com.my
pushmore.blogspot.com

Merchant Square
A-1-15, No. 1, Jalan Tropicana Selatan 1, PJU 3
47410 PJ, Selangor, Malaysia

Or drop me an email @ soonkhengteik@gmail.com
Or contact me @ 012 326 7847
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Old 02-03-2008, 05:38 AM   #7
Ariff Saufi
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Re: part-time CF results..

SoonKT, maybe i would drop by your place sometime after your festivities (but i'm cluless on how to get to Tropicana/Damansara area... i myself live somewhat southern of selangor).

anyway, guys... lets say i'm interested in getting my SQ and DL up (those two been almost stagnant for a while)... any of you guys think the old 5set x 5 reps and 10 sets of 3 reps thing would work if i do those two exercises like 2 or 3 times a week?


currently my 1RM for SQ is 315, and i'm able to do 255# (81% of max) for 5 reps, and 275# (87%) for 3 reps.

for DL, my 1RM is 335, i think i can muster up 5 reps at around 240ish and 3 reps at 275#.

should i give this a try? or there's better ways to improve in this two exercise?
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Old 02-03-2008, 05:39 AM   #8
Ariff Saufi
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Re: part-time CF results..

and oh SoonKT, where did you guys get those kettlebells from?

any chance you guys can hook me up for some of those? and how much for each?
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Old 02-04-2008, 07:26 AM   #9
Jonathan Wong
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Re: part-time CF results..

Hi Ariff,

We distribute the KDT Athletics brand of kettlebells at PushMore. You can take a look at the KBs and prices at www.kdtathletics.com.

We are starting operations from the 11th of February. See you very soon!
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Old 02-07-2008, 04:25 PM   #10
Ariff Saufi
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Re: part-time CF results..

guess what????!!! Amazon.com do ship their items to Malaysia.. LOL

so i just ordered myself the 2nd edition of Starting Strength!! wooohoooo

cant wait til the book gets here!
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