no disrespect to ronnie, but he's pullin 800lbs like it's a tonne. hahaha
bising siot. see powerlifters
800lbs macam kacang goreng. maut sial those guys

he's no powerlifter la. he's a bodybuilding.. and juicer just an example of doing DL la. cuz powerlifter doing one rep only. hard to see how they do it between reps. by the way. i love benedikt magnusson's way to start DL

Workout B
Week 7 day 2 18 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x115
1x5x135

Real Sets
2x5x185
1x5x175

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
3x5x85

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
3x5x115

Accessory

Pull Up
2x8
Declined Sit Up
2x8
Sitting Triceps Extension
2x8
Standing Calf Raise
2x8x180

Notes
1. seriously i think i need to ditch declined sit up, hyperextensions, and other direct isolation exercises besides calf raise. its damn hard for me to do those already. since now my poundage are getting relatively more and more, i have no strength left for the others.
2. i screwed up my pre workout meal and i screwed my squats
3. but even i screwed squats i set s NEW PR FOR MP!! WOOHOO
4. did pendlays with a wider grip, index finger grip, then i felt my lats working, lol.

Beginners do not need that much of direct isolation movement anyway. Your main priority now is overall mass and strength

yeah. but i wan t3h b!cepth p34k and t3h gunz

Workout A
Week 7 day 3 18 April (Friday)

Squats

Warm Up
1x5xbar
1x5x115
1x5x135

Real Sets
1x5x185
2x3x185

Bench Press

Warm Up
1x5xbar
1x5x65
1x5x85

Real Sets
3x5x135

Deadlift

Warm Up
1x5x135

Real Sets
1x5x215

Accessory

Dips
2x8
Hyperextension
2x8x50
Standing Calf Raise
2x8x180

Notes
1. seems like hitting plataeu already so fast omfg. gona try 3x3 next session and increase weight at 3x3 then drop weight again to 5x5. experimenting myself thought that it would work lol

Workout B
Week 8 day 1 23 April (Monday)

Squats

Warm Up
1x5xbar
1x5x115
1x5x135

Real Sets
3x5x185

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
3x5x85

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
3x5x115

Accessory

Pull Up
2x8
Standing Calf Raise
2x8x180

Notes
1. pr on MP again swt. gona try pr pendlay next session.
2. did 3x3 squat. still hard. gona go low increment next session and see how.

gambate!! gogogo!

thanks man. aiming for 300(265 would be happy enough lol) by the end of this year. but hitting plateau at the second month is stupid !!!!!!!! ARRRRGGGGGHHHHH!! PUSH PUSH PUSH

woah.. another 80lbs to go... and you got 8 more months...
so you gotta increase 10lbs per month... all the best mate! gluck

hey dude how yours progress in finding your maxes for HST?

musclemass is right. Peak is genetic. It's either you have it or you don't. I don't have peaks period and i can give you a video of me curling 50kgs easily for 5 reps. Size in arms will come with a good strength foundation from compounds. You still will not ascertain if you have a peak unless you reach advanced levels.

what? arms like that an no peak ??

that was a joke with muscle mass i know about the bicep peak is genetics. thx for the info tho

Yea, you can have huge biceps without peak... Most people with a long biceps insertion will not have peak. I am one of them

Dammit. You're like my twin or something.

Hahaha... My calf is my worst bodypart, what about yours?

Uhhh.... same???? Wtf?

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Added on April 25, 2007, 5:53 pmOk, another question. Do you have no problems getting back thickness but width sometimes is a problem?

This post has been edited by darklight79: Apr 25 2007, 05:53 PM

t3h lost twins

Oh, mine is the other way round, no problem with width, hard to get thickness.. LOL