After reading the Pre Exhaustion technique, I found similarities from my own defined routine. I did not read about this till you pointed it out to me. I arranged my routines without the knowledge of this technique.

Well, basically i'm kinda aiming for 3 exercises per body part starting with a compound and finish it off with 2 other exercises. About the number of sets and reps, i'm still in a trial and error experiment to find the best combinations. So far based on past history, i'm doing very well with 3 x 8. With this new routine though i find the lacking of intensity with 3 x 8, therefore I am doing 4 x 8 now.

Maybe I should try doing (3 x 10-12) or (4 x 10-12) and see how it goes coz with 4 x 8, I still aint feeling it. Thank you Darklight for indicating the latter. I guess it's better to increase the reps.

That's fine. Definitely nothing wrong there with your rep/set scheme at all. Max OT principles by Skip La Cour and HVT sworn by people like Hola Bola and Ronnie Coleman both differ by a wide margin but they're all equally effective with a sound diet and good poundage progression. The obvious exception is HIT which suck balls.

Also, I've had some conflicting studies on pre exhaustion. My stance is uncertain on this since i have no experience in that but if it's working for you by all means keep going.

But as for the iso's, it's not that it is better but it should be that way (high reps). Their function is to flush as much blood into the muscle as possible and go for the pump. Also, the probability of getting injured going low reps heavy weight on iso's are much higher. There isn't any benefit at all from low rep iso's.

So, how do you find doing those low reppers for compounds? What're your rest periods in between?

This post has been edited by darklight79: Jun 6 2008, 05:57 PM

Compound exercises definitely got easier as i will get sufficient rest with this split routine.

Resting time is still the same. Within 60 secs.

I will go with 3 x 10-12 or 4 x 10-12 next week and see how it goes. This is only my first week with this routine afterall. Currently, I don't think that it's efficient enough as I don't really feel I get a great workout out of it. Addicted to High intensity sessions. I'm an adrenaline Junkie.

I don't get DOMS anymore from my previous routine. But this new one, I'm feeling it ~!!!!

This post has been edited by N0eL: Jun 6 2008, 06:16 PM

Yeah, that sounds good switching it up every once in a while. I'm thinking of hitting straight sets for once and keeping the poundages moderately heavy but the problem is I'm addicted to lifting heavy. ;; I was supposed to do Smith inclines yesterday but i went for db's instead.

I definitely get what you mean. I'm quite stubborn when it comes to lowering the weights too. This is what I normally do.

On a good day I'll do trial set. If i could push thru great... If i can't I just lower the poundage and do the set all over again. I might injure myself in the process, but I do think i;m mature enough to know when to quit.

Having a spotter and doing heavier wont count for me as Im not doing it myself with best afford. We can't expect to workout in pair all the time. Also, those extra reps you get with the assist of spotter will not give any effect at all. Read it somewhere.

a spotter to me is just a sense of safety, so that you can push harder wihtout the fear of dropping the weights on you. especially on bench press. u need a spotter to train to failure.. but alternative like DBs will do fine.

mah 10 cents

Exactly jones. That's the purpose of a spotter.

But some ppl use them in order to lift heavier. I;m sure u see those alot at CF, and u know which particular group of ppl i'm referring to...

Heh... someone asked me to be their spotter for the bench press. This guy loaded up 90 kilos. I was thinking damn... pretty impressive. Instead, what i got was a good barbell row workout at an odd angle while spotting him. I kep yelling "Yeah budday! It's all you!"

holy hell yeah. i've seen those thousands of times. these people load up 2 and a half plates, half range of motion, then the spotter doing a half range of motion yates row too.

epic

Arms (06/06/08) MV

Incline Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)

Close Grip Barbell Curl
4 x 8 x 55lbs

Chin up
4 x 8 x body weight + 10lbs

Tricep Pushdown
1 x 8 x 35kgs
1 x 8 x 35kgs
1 x 8 x 31.5kgs
1 x 8 x 31.5kgs

Skull Crusher
1 x 8 x 60lbs
1 x 8 x 60lbs
1 x 8 x 60lbs
1 x 8 x 50lbs

Dips - Tricep ver
4 x 8 x body weight + 25lbs

Plank
4 x 30 secs


Side Bend
4 x 50lbs

Remarks :-
First time doing Skull Crusher. Weight seems abit too light. Try heavier next time ~!


Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1100 - 2 Scoops VasoCharge + 2 bananas(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA(post)
1330 - Salmon Teppanyaki Set
1630 - 2 eggs + Dim Sum
2000 - Broccoli + Pork
0230 - 2 Eggs
0330 - 1 scoop Whey + HL milk

Diet (07/06/08)

1000 - 1 Scoop Whey + Skim Milk + Oats,Pan mee
1100 - Rice + Roasted Chicken + Pork + Bean Curd
1600 - Fried Rice + Eggs with Sausages + Fried CHicken
2000 - Cauliflower
0000 - Hot Honey Milk
0200 - 1 Scoop Whey + HL Milk

Wheeeeeeeee........................... splat.



Not really a fan of skullcrushers. Careful going to heavy on those, some fellas have got tendonitis because of them. Why don't you trying lying tri extensions? Same movement but more stretch and safer on the joints.

skull crushers gives me pain on the elbow lol.

Guys ~!

Thanks alot for the input.. Lying tricep Extension seems like a better option. ~! Will try it out next arm session ~!

Jones@

What's ur schedule like now? hardly see u around ~!!


Edit... Need some clarification ~!

Skull Crusher = Above forehead?
Tricep Extention = Over forehead?

This post has been edited by N0eL: Jun 9 2008, 12:08 AM

Diet (08/06/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1100 - Rice + Roasted Chicken + Pork + Bean Curd
1300 - Tuna Mayo Sandwiches
1600 - Ice Kacang + Apum
2000 - Pasta + Pizza
0000 - 1 Scoop Whey + HL Milk

This post has been edited by N0eL: Jun 9 2008, 12:11 AM

Yea. I prefer to do tri extensions on a decline bench. Why don't you try tri overhead extensions? They're a pretty good alternative. One heavy db, use 2 hands.

the actual name for it is French press.

so..
Skull Crusher = Above forehead
French Press = Over forehead

i do standing french presses wih EZ bar and narrow grip. very good isolation IMO. gonna try decline French presses later..

I will try both routines and see which one i prefer. Would not trade any of these 2 for dips though as I think dip is a great exercise.

What's the difference between narrow grip and the normal one? Narrow grip work the outer part of the triceps?

Chest/Leg (09/06/08) MV

Incline Dumbbells Flyes
1 x 10 x 35lbs(x2)
1 x 10 x 35lbs(x2)
1 x 10 x 30lbs(x2)

Barbell Bench Press
1 x 10 x 125lbs
1 x 10 x 115lbs
1 x 10 x 105lbs

Dips - Chest Version
3 x 10 x body weight + 25lbs

Squat
1 x 10 x 135lbs
1 x 10 x 125lbs
1 x 10 x 125lbs

Leg Extension
1 x 10 x 65kg
1 x 10 x 60kg
1 x 10 x 55kg

Seated Calf Raise
1 x 10 x 100lbs
1 x 10 x 100lbs
1 x 10 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
I'm getting much better pump from 3 x 10 and probably will stick to that.
Need to lower poundage for some of the exercises for 2nd and 3rd sets.
I can't feel me legs today. Great legs workout ~!


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Rice + Pork ribs + Bean Curd
1430 - 2 Scoops VasoCharge + 2 bananas(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA + Croissant Sausage + Wholemeal Tuna sandwich(post)
1800 - 2 eggs
2100 - High Fiber Biscuits
2200 - 1 scoop Whey + HL milk

Diet (10/06/08)

1000 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Chicken with Mushroom + Pork with Vege
1800 - Rice + Chicken with Mushroom + Pork with Vege
2100 - High fiber Biscuits
2200 - 1 Scoop Whey + HL Milk