Work sets 205lbs x 10 205lbs x 9 185lbs x 10 185lbs x 10 135lbs x 15
Cable rows (2/1/2 tempo) 120lbs x 10 120lbs x 11 130lbs x 10 130lbs x 11 110lbs x 15
Hammer close grip pulldowns 110lbs x 10 110lbs x 10 100lbs x 10 100lbs x 11
Dumbell shrugs 90lbs x 15 90lbs x 15 100lbs x 13 90lbs x 13
Comments:- Felt sluggish at the beginning due to lack of sleep yesterday but energy levels started picking up the moment i hit my 3rd set of barbell rows so i decided to go higher volume. Overall nice workout.
Work sets (45 secs to 1 minute rest time) 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10 405lbs x 10
Leg curls 5 plates x 12 5 plates x 12 5 plates x 11
Leg extensions 165lbs x 15 195lbs x 15 210lbs x 13 195lbs x 13
Comments:- It's been a while since i've done a GVT session. I was sweating like a horse. I love training legs.
darklight, im making impressive results for my arms, shoulders, and legs... and strengths too but my confidence is still hampered by the stupid love handles because they keep growing no matter what i do (as u know they are leftovers anyway)
what do i do? start cutting? some said i need to commence fat loss... but its not like i take unhealthy fats now. and im in the gym for 2 hours and soaked in rain... others said i need to do those isometrics exercises for the obliques but i doubt it'll work if there are still fats there...
any ideas on that department?
What's your diet like? Time to cut carbs. Reserve most of your carb intake for preworkout meals. 2 scoops of whey and water only post workout. Then post post workout what you do is consume just protein and fat for 3-4 days straight, then once every 4 days have carb up period post post workout; protein and carbs. And time to do some cardio to supplement fat loss:-
my diet's kinda off for some people cuz i sometimes skip breakfast cuz wakeup late at 12pm some times at 2pm haha
but its the usual...only take rice and other form of carbs 2hours before workout with enough supply of protein and other times, keep protein high and low carb... i cant really schedule my diet cuz i dont cook so it depends on whats on the menu
yeah, i guess i need to get back to swimming...sheez since i went to gym, havent been swimming for quite some time
Added on June 18, 2008, 2:19 ambut thanx for the great video
Added on June 18, 2008, 2:23 amwat is the high octane video telling?
Breakfast is the first meal of the day upon waking up so it can be anytime. But if you wait 2 hours before you eat upon waking up, that explains why you're packing on bodyfat.
Uhh... are you actually reading the link I sent you? That's not a video for God's sake. It's an article.
This post has been edited by darklight79: Jun 18 2008, 09:01 AM
darklite, we are very familiar with UN's Real Gains, Muscletech's Nitro Tech and BSN True Mass but what do you think of this product by Muscletech called Anator P70?
They are all overpriced and not worth it unless you can get them real dirt cheap. Stick with the basics, always the basics; whey, fish oil, multivitamin, creatine. Don't fall into the trap of thinking supplements are magic when your diet and training are the elements which need to be tweaked. Because if you fail to progress despite what funky supplementation you take, you'll get disillusioned and demoralized.
This post has been edited by darklight79: Jun 19 2008, 12:38 AM
thanks for the advice i didnt get any of those...was looking out for opinions i still have 3 tubs of whey to finish from 3 different brands anyway (all got cheap at different period of time respectively)
hye darknight, ive been reading a lot of ur posts lately.. it was extremely informative. it really helps me A LOT... Especially on macro n mircro-nutrients needs & ur views on rippetoe's 3x5 program. i will definitely give it a try after i finished my triphase program.. thanx u re the man~!
dark can recommend me what protein powder? or whey that you use? i have been going gym for 2months plus but dun quite see the result except for some shape on abs n a bit on chest... is my progress too slow? T.T advice needed
thx... n sorry for the trouble >.< newb... sry
I only use multivitamin, whey (Optimum Nutrition/EAS) and fish oil. Just the basics. What program are you following? And how is your diet like? I need more info.
today doing back and want to do medium weights and im beginning to understand the mind-muscle connection one thing i learned is that, if one has that connection, even doing lat pulldowns with just pulling your hands simulating the wide grip bar felt like pulling the air with weights...i cant seem to get a grip on this yet but most of my gym mates never heard of this thing before... haha
Which is why some bodybuilders can build a more impressive chest with just benching 200lbs compared to powerlifters who bench 300 over pounds but utilize every accesory muscle just to get the weight up.
I'm not dissin' powerlifters here, obviously if they can bench that much, their chest would be rather impressive but not as complete or as developed as a bodybuilder's.
Flat barbell bench press Warm up Bar x 15 135lbs x 12 185lbs x 10
Work sets 225lbs x 8 225lbs x 7 225lbs x 6 185lbs x 10
Smith incline bench press 205lbs x 8 185lbs x 10 185lbs x 10 155lbs x 12
Gironda Neck Presses 115lbs x 11 115lbs x 11 115lbs x 11
Incline Dumbell Flyes 30's x 12 25's x 12 20's x 12
Cable lateral raises 30lbs x 15 30lbs x 12 30lbs x 12 20lbs x 12
Comments:- I'm getting back to my old groove with the flat barbell bench. Thank goodness to muscle memory. After my second time doing them in years, I felt pretty happy compared to the last rotation when i could only get up 205lbs x 6. Did dumbell flyes for the very first time in my life! Good feeling but i still can't get the mind muscle connection yet.
Hack squats 225lbs x 10 225lbs x 10 225lbs x 10 225lbs x 10
Leg curls 3 plates x 11 4 plates x 11 4 plates x 11 4 plates x 11
Seated calf raises 100lbs x 20 120lbs x 20 120lbs x 20 120lbs x 20 120lbs x 20
Comments:- I was euphoric with the new PR even though it's not the heaviest I've lifted before my lower back surgery. Doesn't matter I guess, I'll go at a slow and steady pace.
This post has been edited by darklight79: Jun 28 2008, 12:18 PM
yo bro, long time no see. As i can see that you are lifting at OHM. Can i know that how do you lower down the weight of your DL? It still going to create the noise in which the owner will come to make a lot of noise to your right? And also the owner never say anything when he saw you lift that weight?
Heh... he doesn't mind anymore. He knows I'm very safe when it comes to deadlifting and the floor has extra padding.
lol darkie, you had a lower back surgery and your deadlift is at that poundages? holy cow! stop insulting me la darkie! i beg ya! plsssssssss!
No insult intended. I just lift what I can lift. 'sides, that surgery was quite some time ago. Even my physiotherapist was amazed. Uhh... more like shocked when i showed her to vid. Still, she can't argue with the fact that i have no pain after that lift.
This post has been edited by darklight79: Jun 29 2008, 01:04 PM
Jun 17 2008, 12:26 PM
Quote
you always relied on pressing movements for your chest?
I just lift what I can lift. 'sides, that surgery was quite some time ago. Even my physiotherapist was amazed. Uhh... more like shocked when i showed her to vid. Still, she can't argue with the fact that i have no pain after that lift.
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