New split which will start from page 17:-
Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF

Progress pics

Back progression from most previous to most recent:-









Latest taken 5 weeks back:-


MM pose:-
Before


After


Random narcissistic shots =P :-






My workout videos:-
http://www.youtube.com/user/darklight79


My back workout on Sunday:-

Back
Wide grip suppinated pulldowns
Warm up
80lb x 15,
100lb x 12

Work sets
180lb x 10,
180lb x 10,
150lb x 11,
140lb x 11,
110lb x 15

One arm db rows (per arm)
70lb x 12,
80lb x 12,
80lb x 11,
90lb x 8,
70lb x 15

Machine row (medium grip)
110 x 12,
120 x 11,
130 x 6,
130 x 6,
130 x 6,
100 x 15

Machine shrugs
275lb x 15,
295lb x 15,
295lb x 15,
315lb x 15,
275lb x 15

Cool down
Hammer chins
BW x 10,
BW x 8

This post has been edited by darklight79: Nov 24 2008, 11:15 PM

My leg workout today (Monday)

Squats
Warm up
135lb x 15,
200lb x 12

Work sets 275lb x 12,
275 x 12,
275 x 12,
295 x 7,
345lb x 3

Cool down sets
225 x 12,
225 x 12,
135 x 20

Leg extensions
225 x 14,
225 x 13,
205 x 14,
195 x 15,
185 x 12,
185 x 12

Supersetted with leg curls
3 plates x 20,
5 plates x 11,
5 plates x 11,
4 plates x 14,
4 plates x 11,
3 plates x 15

Leg presses for cool down
315 x 12,
315 x 12,
315 x 12,
315 x 12,
225 x 15

Calf presses on leg press machine
225 x 20,
255 x 20,
285 x 15,
255 x 18,
225 x 18

Standing calf raises BW one leg
4 x 15 per leg

This post has been edited by darklight79: Mar 31 2008, 07:40 PM

guys, remember that Darkie has been training for almost 10 years to be able to lift this heavy. Please progress according to your own capacity and dont rush things.

Whoa, heavy heavy heavy.

noted, joey-kun. Will proceed with caution

u know what. your cool down set are kinda like drop sets right? just that u dont superset between the heavy and the cool down set. it works damn well for quads. but its damn taxing.

maybe its my food problem. i cant seem to recover from stuff like these if i do them too often

Impressive weights!!

Heh. Yea, but I got my diet in order about 5 years ago. I realized how important nutrition was for recovery and growth. Can you believe i just used to drink water before a workout. Oh yea, and i wasted several years of my life doing HIT (the one set till failure bullsh!t).

Thanks, but it took me a while to build up to that.

Not really mate. They're more like high rep sets to flush blood into the muscles. I've already supersetted leg extensions and leg curls. Doing it again with leg presses would kill me. I don't always superset though, I'm a firm believer in instinctive training. My program is based on a 12 day rotation so even though i would hit every bodypart every 6 days, i would hit legs every 4 days, hence i squat every 8-10 days only, one of my leg workouts would comprise mostly of leg presses, walking lunges and deadlifts. Actually, what's your diet like now? I take in tremendous amounts of protein and calories. In fact, I'm having around.... 5 carb meals a day. Oats in the morn, rice for lunch, bananas/oats/dex for preworkout(that is if i'm in a rush), and dex PWO, rice for dinner. But i try keeping carbs a lil' low on non workout days. Something like carb timing.

Thanks. Chest day today. Will be posting it up after I'm done.



This post has been edited by darklight79: Apr 1 2008, 09:23 PM

Chest/Shoulders

Incline Dumbell Press (per hand)
Warm up
45lb x 12
50lb x 10

Work sets
100 pounders x 10
100 pounders x 10
100 pounders x 10
70 pounders x 12
70 pounders x 10
60 pounders x 10

Hammer strength chest press (45 seconds rest between sets, stopwatch was set)
120lb x 12
150lb x 10
150lb x 10
130lb x 12
130lb x 12
110lb x 12
110lb x 12
90lb x 12
90lb x 12

Cable crossovers
50lb x 12
40lb x 15
40lb x 15
30lb x 15
30lb x 15

Dumbell lateral raises (per hand)
30lb x 11
35lb x 11 (slight cheat)
30lb x 11
25lb x 11
20lb x 11
Seated dumbell lateral raises (super strict form)
15lb x 15
15lb x 15

Rear delt raises (not supposed to be done today but i felt like it)
35lb x 12
35lb x 12
35lb x 12

Comments:-
I think i need more fat in my preworkout meal. My energy levels started crashing a little after the Hammer chest presses. Had to get a bottle of Gatorade. Didn't go too heavy on Hammer chest presses, cable crossovers and lateral raises. I wanted to do more volume today and i focused more on form by flaring elbows out while doing pressing movements. Pretty satisfied, i didn't try for PR's with the incline db's but volume wise i made a PR with 3 sets of the 100's with 1.5 mins rest in between.

swt. such volume =.=

Dark..

Mind explaining wutz intensity and volume?

Volume = reps?
intensity = weights?

Thanks!

volume = total reps

intensity = intensity laaa. =.=

Chris, do you mind showing us your diet plan?

It's fun.

Explained. =)


Rough diet on a training day

7.30 am : 1 cup oats, 1 scoop whey, 400ml milk, fish oil
1.00 pm : 2 chicken breasts (or equivalent of that, 1 cup rice) + other shit i can't resist
5.00 pm : PREWORKOUT --> 8 egg whites, 2-3 yolks, 2 bananas OR same as morning shake
7.00 pm : POSTWORKOUT --> Cytosport Cytogainer or 2 scoops whey and 1 tablespoon dex
8.30 pm : Arab food (shish tawouk (chicken kebab + briyani rice OR Lebanese bread)
Prebedtime : 10 egg whites, 2-3 yolks OR 400ml milk + 1 scoop whey, fish oil

On non workout days i cut the calories a bit. On a note, i need those calories because of my workout volume. This is what i eat, it may or may not be applicable to you guys but it's a rough idea of what i eat.



This post has been edited by darklight79: Apr 3 2008, 08:56 PM

Arms

Warm up
Bodyweight close grip chins 2 x 8
Bodyweight dips 2 x 8

Dumbell curls (per arm)
50 pounders x 7/7
50 pounders x 7/7
45 pounders x 7/7
40 pounders x 8/8
30 pounders x 10/10

Supersetted with:-
Dumbell overhead extensions
70 lbs x 12
80 lbs x 10
90 lbs x 8
90 lbs x 8
70 lbs x 10



Machine preacher curls
6 plates x 10
6 plates x 10
7 plates x 8
6 plates x 10
5 plates x 10
4 plates x 15

Supersetted with:-
Dip machine
Whole stack minus 3 plates x 12
Whole stack x 12
Whole stack x 10
Whole stack minus 2 plates x 12
Whole stack minus 3 plates x 15


Hammer curls
25 lbs x 10/10
20 lbs x 12/12
15 lbs x 12/12

Supersetted with:-
Tricep cable pressdowns
10 plates x 12
10 plates x 15
8 plates x 15

I was fukked by the time i got to hammer curls and pressdowns so i went light and did lower sets for those. All in all a great workout despite having slept jsut 3 hours the night before. =) The pump I got in my arms was almost painful. They were engorged with veins. Mmmm....

how long u took to finish the whole thing?

Under 1 hour 15 mins.

very short rest intervals eh?

Yeah. More work in less time is another way of upping the intensity. Arm day feels like a whole body workout.

Darklight,

Just wanna ask that does the machine preacher curls do a better job in isolating the bicep growth than the preacher curls with the barbell?

Thanks in advance.

Cheers

Its good thing you posted up here. Hope you can continue.