Leg

Leg press
1x10x200
1x10x290
1x10x400
1x8x490
1x6x600
1x6x600
1x6x600

Notes :-
1. thats all for leg day lol wut.
2. friends pulled me into yoga class b4 i could finish my leg exercise.
3. but yoga class really killed me. lol

i dont count my total reps and weight i put in.. i just pick a light weight. do for 12 reps, and keep increase it by 10 lbs every set until i hit a set of 12 to failure.. but usually i keep it minimum of 4 sets. number of reps in a set depends on the day la.. sometime i do 10 reps, or 14 reps, or 8 reps or 6 or even 16.. depends on how i feel and what i did last session..

give HVT a try la. different ppl different training.. like darklight. he does same weight for 3-4 sets of 10-12 reps. for me i ramp the weights up all the way to total failure, then move on to next exercise and repeat. i get a better pump this way and i like to train to failure too. the feeling of your muscle tissues tearing apart, just like orgasm/cumming as arnold said lol

no probs. share your routine with me before you start. maybe i can help a bit with designing it.

good luck mate

Cycle 5

Tricep

V bar pushdown
1x12x10kg
1x12x12.5kg
1x12x15kg
1x12x17.5kg
1x12x21kg
1x12x15kg

Decline French Press
1x16xez bar
1x17x30
1x16x50

One arm cable pulldown
1x14x2.5kg
1x14x3.75kg
1x14x5kg

Shoulder

Machine Press
1x12x20
1x12x35
1x12x50
1x12x65

Lean away DB lateral raise
1x12x10
1x11x15
1x10x20

* supersetted with *

Cable Lateral Raises
1x12x2.5kg
1x11x3.75kg
1x7+3x5kg
1x12x2.5kg

Traps

DB shrugs ( forced reps )
1x7x35
1x7x45
1x7x55
1x7x60
1x7x65

Notes :-
1. Tricep was good man.. lol
2. shoulders was a killer shit, last set of cable lateral raises for future pump
3. saving traps work a little. gonna attempt a max deadlift tmr..

This post has been edited by jones007: Jul 18 2008, 10:09 AM

Back

Deadlift max attempt
1x4x135
1x4x185
1x2x225
1x1x275
1x1x295
1x1x315
1x1x325
1x1x335

Its a PR! lol wut

wow. your routine is so technical lol. so specific. wait gime sometime. hahaha

wow dude u sure u wana do 5 days in a row? lol

what happened to barbell rows? ditch one cable row out, do barbell rows. ditch stiff leg deadlift, do leg curls.

overal its fine. 8 reps is fine. but 4 sets of the same weight? if u can handle go ahead la. haha. 80% is a lot.

This post has been edited by jones007: Jul 18 2008, 12:08 PM

i say cut down the weight a little big. do lighter. concentrate more on contraction.

this looks a lot better. the last set, of 80%, dont bother to count the reps. go to failure.

lol. go start a journal thread.

Chest

Cable Flies
2x20x2.5kg

Incline BBBP
1x13xbar
1x13x55
1x13x65
1x12x75
1x12x95
1x8+3x105

Cable Flies
1x20x2.5kg

Flat BBBP
1x12xbar
1x12x55
1x12x65
1x12x75
1x12x95
1x9+3x105

Machine HGBP
1x12x50
1x12x70
1x12x90
1x12x110

Cable Flies
1x15x5kg
1x15x7.5kg
1x12+3x10kg

Bicep

Incline Hammer Curl
1x12x10
1x12x15
1x12x20
1x8+4x20

Preacher WG curl
1x12xbar
1x12x30
1x11x40
1x11x40

Notes :-
1. good workout on chest, some flies in between exercises to pump more blood into my chest
2. bicep was great.

Legs

Squat
1x12xbar
1x8xbar
1x5x115
1x5x150
1x5x190
1x5x230
1x3x275

Leg Curl
1x6x30
1x6x50
1x6x90
1x6x90
1x6x110

Walking Lunges * reps in steps *
1x22x25
1x14+8x25

Calves

Standing Calf Raise * Triple Drop Sets, No Rest *
1x10x80
1x10x40
1x10x20

Notes :-
1. squat was a lot harder than i think. damn
2. didn't expect myself to be able to complete 110 at 6 reps on leg curl
3. walking lunges made me faint
4. Standing calf raise was biitchin me man. damn pain

Cycle 6

Tricep

Cables Kickback
1x15x2.5kg
1x12x2.5kg

Decline CGBP *charles poliquin style*
1x14xbar
1x15x55
1x15x65
1x15x75
1x12x85
1x12x95

Decline French Press
1x12xEz bar
1x10x30
1x10x40
1x10x50

Cable Kickback
1x15x2.5kg
1x15x3.75kg
1x12+3x5kg

Deltoids

Cable Lateral Raise
1x6x2.5kg
1x6x3.75kg
1x6x5kg
1x6x6.25kg
1x6x7.5kg

DB Lateral Raise
1x12x5
1x12x10
1x12x15 + hold at top position for 5 seconds

Seated DB Presses
1x10x20
1x10x25
1x10x30
1x8+1x30

Traps

DB Shrug
1x12x35
1x12x40
1x12x45
1x12x40

BB Shrug
1x12xbar
1x@x65
1x@x95

Notes :-
1. wow 7.5kg of cable lateral raise is a lot easier than i thought, stil hard tho
2. tricep was fun today
3. traps was damn boring. dono what else to do for traps, maybe gonna do some power clean or some shiet. lol

This post has been edited by jones007: Jul 23 2008, 05:45 PM

good to hear that. sore are good. haha, eat more, sleep more, and grow

lulz

hmm.. i think you should do it according to the program, and adjust it a little bit accordinly to your goal, which part u wana hit harder. exercise variation is to individual preferences ma.

for me is madcow 5x5

forgot what i did for back and chest days.. didn't record. malas ady hahahahah

Leg

Squat
1x12xbar
1x10xbar
1x5x135
1x5x185
1x3x225
1x3x260
1x4x225
1x8x135

Leg curl
1x3x70
1x3x90
1x3x110
1x3x130
1x4x110

Notes :-
1. dont ask me what is this leg day about. had a very bad workout. aih

yeah. the 260 should be 3x5. but i felt like shiet. lol

actual 5 rep max is 270. took off 10 lbs still canot do. dono what happening