u r like doing 7 exercises for one muscle. isn't that too much? do 2-3 parts of muscle a day la. then 3-4 excercises for each muscle.. 7 is like.. 7 excercises, 3 sets, 10 reps.. swt

any problem with that? as long as there is compound exercise, then it is ok

I am doing 2 bodypart a day, 4 exercise per bodypart, 3 X 10 per exercise.

I think I need to consider working out at another gym, maybe one closer to workplace. This current gym is very convenient to go to, like 5 min walk from my house but very small & doesn't have a squat rack.

I have to use the bench press rack (with adjustable height), but even when fully extended it is still too low for me. So I had to bend down to unrack



Then I have to rely on a strong human spotter to stand behind me, looks ghey and dangerous.

16/03/07

1. Barbell ATG Squat
12 X bar
12 X 30kg
2 X 6 X 50kg
2 X 6 X 75kg

BACK

2. T-Bar Row
http://www.bodybuilding.com/fun/exercises.php?Name=T-Bar+Row

a. Inner underhand grip
12 X 20kg
12 X 30kg
12 X 40kg

b. Mid handle grip
12 X 20kg
12 X 30kg
12 X 40kg

c. Outer handle grip
12 X 20kg
12 X 30kg
12 X 40kg

3. Seated Cable Row
http://www.bodybuilding.com/fun/exercises....ated+Cable+Rows

a. Side grip using triangular handle
12 X 45kg
12 X 55kg
12 X 65kg

b. Overhand grip using straight bar handle
12 X 45kg
12 X 55kg
12 X 65kg

c. Underhand grip using straight bar handle
12 X 45kg
12 X 55kg
2 X 6 X 65kg

4. Abs
a. Weighted Decline Situp
50 X bodyweight + 15kg plate

5. Cardio
a. 15min slow jog

This post has been edited by TightHead: Mar 17 2007, 12:15 AM

19/03/07

1. Chin-ups
2 X 6 X Bodyweight

BACK

2. PENDLAY ROWS
12 X 30kg
2 X 6 X 50kg
3 X 5 X 60kg

3. Reverse Grip Barbell Rows
12 X 30kg
2 X 6 X 40kg
3 X 5 X 50kg

4. Bent Over Two-Dumbbell Row With Palms-In
http://www.bodybuilding.com/fun/exercises....w+With+Palms-In
12 X 12kg
12 X 16kg
12 X 20kg

5. One-Arm Dumbbell Row
http://www.bodybuilding.com/fun/exercises....rm+Dumbbell+Row
12 X 16kg
12 X 20kg
2 X 6 X 25kg
repeat for the other hand

6. Middle Back Shrug
http://www.bodybuilding.com/fun/exercises....ddle+Back+Shrug
12 X 10kg
12 X 12kg
12 X 16kg

7. LEGS
a. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg

8. Cardio
15min slow jog

thats what i'm saying. 2 body parts a day, 4 exercise, 3x10 is still ok. he's doing 7 exercise a part. lots of sets and lost of reps

wow. it is like you have worked out like those actors in the 300 movie.

by the way, I thought women nowadays like cute men rather than grunt or macho men.

just a thought.

if he's going for endurance and toning, there's nothing wrong with that. he already has the core muscles set in place so he can do it w/o any dangers.

I'm doing something like 15 to 21 sets per body part.
The original Vince Gironda 8X8 program has like 24 to 32 sets per body part, with 2-3 body parts per session

http://www.bodybuildingforyou.com/articles...sets-of-8-2.htm

20/03/07

1. Chin-ups
8 X Bodyweight

2. LAT PULLDOWNS

a. Front, wide grip
12 X 45kg
12 X 55kg
12 X 65kg

b. Behind the neck, wide grip
12 X 35kg
12 X 45kg
12 X 55kg

c. Front, close grip
12 X 55kg
12 X 65kg
12 X 75kg

BICEPS

3. Barbell curls

a. Shoulder width grip
12 X 10kg
12 X 20kg
12 X 30kg

b. Reverse grip
12 X 10kg
12 X 15kg
12 X 20kg

c. Close grip
12 X 10kg
12 X 15kg
12 X 20kg

4. Dumbell bicep curls
12 X 10kg
12 X 12kg
12 X 16kg

5. Hammer curls
http://www.bodybuilding.com/fun/exercises....me=Hammer+Curls
12 X 10kg
12 X 12kg
12 X 16kg

6. Legs
a. Leg curls
12 X 20kg
12 X 25kg
12 X 30kg

7. Abs
a. Weighted decline situps
30 X Bodyweight + 15kg plate

I took the NO-Xplode sample that Syd G gave me (Thanks Syd!). It definitely gave me the pump but it also gave me some gas and a bit of stomach cramp.
I lost count how many times I farted during the deadlift

22/03/07
Weights are weight of plates only excluding bar

1. Deadlift
6 X 30kg
6 X 60kg
6 X 80kg
6 X 90kg
3 X 5 X 95kg

BICEPS

2. Barbell Preacher curls
12 X 10kg
12 X 15kg
12 X 20kg

3. Zottman curls
http://www.bodybuilding.com/fun/exercises....me=Zottman+Curl
12 X 10kg
12 X 12kg

4. Concentration curls
http://www.bodybuilding.com/fun/exercises....entration+Curls
12 X 10kg
12 X 12kg

FOREARM
5. Wrist curls
http://www.bodybuilding.com/fun/exercises....rl+Over+A+Bench
3 X 12 X 20kg

ABS
6. 50 X leg raises
7. 50 X 10kg side bends

Gas eh? Did u shake ur NO-xplode? and how much did you take and how much water did you use? Taken with empty stomach?

I burp a lot on it, no farting though

I did use the shaker should have used the spoon to stir I guess
I used half of ON scoop (~15g) with 200ml water
I did take my pre whey+oats+milk like 30min earlier, some rice + chicken before that...

shiet...nt bad ah ur lat pulldown...

tighthead's workout is no joke mate.

23/03/07

CHEST

1. Bench Press (Barbell, flat bench)
12 X 30kg
2 X 6 X 50kg
3 X 5 X 70kg

2. Bench Press (Machine)
a. Normal grip
5 X 5 X 75kg

b. Reverse grip
3 X 5 X 75kg

3. Close-grip bench press (Barbell, flat bench)
2 X 6 X 30kg
3 X 5 X 40kg

LEGS
4. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg

ABS
5. Weighted decline situps
50 X bodyweight + 15kg plate

Cardio
15 min moderate jog

wow... u must have strong lats. my lats are lagging
do u lower the bar until it touches ur upper chest? i usually fail to do so in the last few reps.

ur biceps curls is seriously no joke

This post has been edited by T+1: Mar 23 2007, 11:30 PM

thanks for the encouragement.
yep, I tried to maintain form as best as I could in all the exercises.

In Lat Pulldowns, I would try to stay upright, not leaning back, lower the bar till it touches the chest while the upper back is slightly arched forward & shoulder blades retracted.

do u mean upper back is slightly arched backward?



yeah, shoulder blades retracted is a good form i put attention to.

i found that my biceps take over too much work from my lats. that's why i m weak in lower range of motion.

26/03/07

CHEST

1. Decline Barbell Bench Press
12 X 30kg
2 X 6 X 50kg
2 X 6 X 70kg
3 X 4 X 80kg

2. Incline Barbell Bench Press
12 X 30kg
2 X 6 X 40kg
2 X 6 X 50kg

3. Arnold Dumbbell Bench Press (Flat Bench)
http://www.abcbodybuilding.com/exercise3/a...dbenchpress.htm
12 X 12kg dumbbell in each hand
12 X 16kg
2 X 6 X 20kg

LEGS
4. 45 degree leg press
12 X 80kg
12 X 100kg
12 X 120kg
12 X 140kg
2 X 6 X 150kg

ABS
5. leg raises
50 X bodyweight

Cardio
6. 15min moderate jog