Back (Thickness oriented) 25/4/2008

Barbell rows
Warm up
Bar x 12
135lbs x 12

Work sets
215lbs x 10
215lbs x 10
205lbs x 10
185lbs x 10
155lbs x 12
155lbs x 13

Cable rows
16 plates x 10
15 plates x 10
13 plates x 11
12 plates x 11
11 plates x 12
11 plates x 12

Hammer grip pulldowns
100lbs x 12
100lbs x 12
100lbs x 12
90lbs x 10
80lbs x 14

Dumbell shrugs (per hand)
90lb x 15
90lb x 15
90lb x 15
90lb x 15
90lb x 12

Comments:-
PR's made again. Definitely better than last rotation here:-
http://forum.lowyat.net/index.php?showtopi...post&p=16708071

The gym is gonna run out of plates for me on their machines very soon.



This post has been edited by darklight79: Apr 26 2008, 09:22 PM

Legs 26/4/2008

Leg presses
Warm up
225lbs x 12
240lbs x 12

Work sets
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10

*Went to washroom to vomit for a bit*

Then continued with:-

Leg curls
4 plates x 12
6 plates x 10
6 plates x 10
5 plates x 12
5 plates x 12
4 plates x 15
4 plates x 15

Leg extensions
225lbs x 15
225lbs x 15
225lbs x 15
225lbs x 15
210lbs x 15
195lbs x 15

Calf presses on leg press machine
240lbs x 20
240lbs x 20
225lbs x 20
225lbs x 20

Comments:-
*Urp* 200 reps total on leg presses aren't fun.

monster

Damn, 20 sets. Sick legs big guy.!

I was supposed to do just 10 x 10 of leg presses and at the end go for some db walking lunges but i didn't feel like it, so i opted for the extra sets of leg presses. Believe me when i say i'm not doing 200 reps again anytime soon. I'd rather increase the poundage on the next 10 x 10 and stick with that.
I had to drink half of my whey/dex PWO in the washroom to replace my electrolytes. It's not hardcore to throw up, but i just couldn't hold my food in. But the pump was beautifully insane. The veins were popping out on my quads.

Hardcore monster.

I'd said you're pretty hardcore already since u can hold the puke in and not vomit while doing the sets.

But your leg workout gave me an inspiration to go 7-8 sets (or more) for my workouts. Thanks!

Chest 27/4/2008 Low volume day (deloading?)
Time taken : 1 hour 20mins
Total sets: 25
Incline Dumbell Press (per hand)

Warm up
45lbs x 12
50lbs x 10

Work sets
100 pounders x 12
100 pounders x 12 Endurance PR
80 pounders x 10
80 pounders x 10
70 pounders x 10

Hammer Strength Chest Press
180lbs x 9
180lbs x 9 Strength PR
180lbs x 7
140lbs x 10
140lbs x 10

Dumbell pullovers
60lbs x 10
60lbs x 10
60lbs x 10 Endurance PR

Cable crossovers
50lbs x 15
50lbs x 15
50lbs x 15
40lbs x 15

Dumbell lateral raises (per hand)
35lbs x 10
35lbs x 10
35lbs x 10 Endurance PR
25lbs x 10
25lbs x 10

Comments:-
Definitely stronger in everything, sticking to the 100's for incline db presses for a while. I will not push the 110's so fast because of the risk of shoulder injury. As it is, getting the 100's into position is pretty difficult and i won't risk sacrificing form.

Comparison to last rotation's similar workout can be found here:-

http://forum.lowyat.net/index.php?showtopi...post&p=16726908

This post has been edited by darklight79: Apr 28 2008, 08:35 PM

Heh...Glad i could help your workouts in some way. The feeling to throw up wasn't there till the last 2 sets. The moment i finished, the feeling subsided but came up again when i took some water. It was then that I had to rush to the washroom to hurl.

Vomiting is catabolic, that's why i had to drink half of my PWO shake in advance. I'll update yesterday's chest workout later. I'm still feeling lazy. Thank goodness today's a rest day.

Do you let your body do the talking when it comes to deloading and stuff?

Yes. Everything is purely instinctual. I strongly believe in it. Too many people put too many absolutes into their training regime like making it a must to deload or back off every 3 weeks, 5 days, 3 hours, 2mins and 45 secs, etc. If you keep making progress, why slow down the momentum? If you feel the gains are stagnating, just reduce the volume/poundages. Just make the necessary adjustments. Simple isn't it? Listening to the body is very important.

I don't aim for PR's, they just come naturally. I just write down in my journal what i lifted on that particular day and compare it to last rotation's workout. I mean, hey... if i don't increase poundages, at least i find i manage to get in a few extra reps or sets. It's still progression.

hey dark, wondering how you deadlift... do you touch the ground with the bar lightly between reps or do u ground it completely and rest before the next rep?

Touch the floor lightly between reps. =) Tell you what, I'll take a video when i next deadlift. I'll be warming up with a 315lbs for about 8-10 reps so you'll be able to see it when i post it up.

yeah, i wanna get my form correct too. thanks dude

yo darklight
been so long since u last active in the threads all over
found out u've been lepakking here
just wanna ask
u said ghetto gyms are the best place to get big cuz people there all big and being around big people gets u big (supported by jones in one of yous people banters... )
im now in ghetto gym in wangsa maju
and all i see these big people eat are rubbish jugak
they smoke and if i go club with them, also minum
in workouts, they tibai aje (of course la they do the splits) but they just do whatever they can
lets say 5 workouts for chest
and 6 workouts for triceps
and within one year, they body gets big too without the necessary supplements

and i thought normal split is chest+bicep

any comments?

Arms 29/4/2008

Warm up
BW dips 2 x 10
BW hammer chin ups 2 x 10

Barbell curl
135lbs x 9
135lbs x 8
135lbs x 5
115lbs x 10
115lbs x 9

Supersetted with:-
CGBP
165lb x 10
185lb x 10
195lb x 10
205lb x 7
205lb x 7

Machine preacher curls
11 plates x 7
11 plates x 7
10 plates x 7
8 plates x 9
8 plates x 9

Supersetted with:-
One arm db extensions (per hand)
35lbs x 10
30lbs x 12
30lbs x 11
25lbs x 12
25lbs x 12

Hammer curls (per hand)
30lbs x 10
30lbs x 10
30lbs x 10
25lbs x 10

Supersetted with:-
BW Dips[
BW x 12
BW x 12
BW x 12
BW x 11

---

Added on April 29, 2008, 9:53 pmLol. The wonders of instinctive training. Much better than a pre-planned powerlifting workout don't you think? All that bullshit kippling pull ups for power and all that does nothing for mass. Basic, tried and true conventional bodybuilding exercises and routines are the ones which build muscle, high reps and high volume. It's Terry Gallyot's gym right? The Ultimate Gym?

This post has been edited by darklight79: Apr 29 2008, 09:53 PM

Excuse me but where can we get dextrose?

Glucolin

ahaha
i quit terry's gym long time ago before i join gold's
terry was laughing at me due to my form...but like i said last time, never blamed him

anyway, at GOLD's, i discovered the true knowledge on pure free weights routine
and at the gym in wangsa maju, S2, Iron Gym, people there all big and if they are kurus, muscles are super defined...damn
but, when i ask them on the right form for e.g. Barbell Bent Over Rows, they'll say, "kau bend over, then tonggek, and then kao tarik barbell tu" and they added "oh aku tak tao pun name die bent over watever shit"...haha
i saw them doing Around the World, they said, "i dunno whats this, but i know it's the basic routine which built my traps"...
ahahaha
but most of them i see did like 4-5 workouts for each body parts till the relevant part go red...haha
oh well...
malu la jugak with some of them 45-50 year old guys looking like hulk hogan...haha

it was funny all these big guys...but they are the reason i could stay at the gym for 1.5-2.5 hours

anyway, i like the way you arranged ur diet
if only i could get up that early
haha

gto,

Iron gym the one on the first floor with red colour signboard? RM 4 per entry?

I went to the gym for a survey.

The other one is rm 6 per entry.. Guys over there r much bigger. That's what I saw when i went

can u post some pic on the steps u carried out...
i could not understand....