so when is the gathering lah?
thread pon sudah hilang

ok, ok, I will start posting my workout journal starting from tonight.

It is based on a very long upper body split concept, means attack a group of muscle in one or two gym sessions and then move to next muscle group.

The sequence of muscle group that I use is Chest -> Traps -> Shoulders -> Triceps -> Back -> Biceps
A total of 15 to 21 sets upper body exercises for each gym session to avoid over training. For Chest day normally only 9 sets. Sets are pyramid style, 12 reps each.
Lots of different upper body exercises, means I would do the exact same upper body exercise only once every 10 to 14 days only.

Every gym session will have one or two leg exercises towards the end (Calf presses, 45 degree leg presses, Leg extension, leg curls)
Each session will be ended by abs (leg raises, side bends and weighted decline situps). Squats and Deadlifts I would do once per week.

I think I would only post the different upper body exercises that I do at each session, no need to put the leg & abs as it would be repetitive.

Tonight will be Shoulders.
You guys will know what I mean once I posted the whole routine in 2 weeks time.

However, i've often often read from many sites saying that knee extensions aren't the best workouts. I mean, you're not a rehab child anyway. Not too good to your knees. I'll find a detailed scientific explanation if you want.

hey pizza where's your journal? mind to give us the link

Also one thing from your routine I see, is that you're stick to the 12 rep range. I do not know if you read that routine off somewhere, but try to vary your rep ranges.

Sticking to the 12 rep range is good for hypertrophy.However, it isn't the best for strength building. Try going with 12 reps at the beginning, then reducing the reps and increase the weights used.
You might even see yourself pressing 60KG's off plates alone. I know you're no powerlifter but give it a shot. You might like the feelin of pressing 60KG+.

As for me, when I managed to increase my squat numbers but having lesser reps I thought I'd suck when I increased my reps. But all my lifts increased and my reps could be sustained as well. It was fun!

Also another thing is about BTN presses (behind neck press) is usually considered the more "dangerous" routines as I've read. Often rotator cuff injuries occur due to BTN presses. The same applies for BTN pull-ups. I'm only givin a reminder that is. So if you feel a certain ache or pain on ur rotator cuffs, abandon the workout.

And i have no idea why i'm posting such long posts today.