weighted dips with 2 plates is insane!

DELOADING PHASE

Back 7/5/2008
T-Bar rows
Warm up
105lbs x 12
105lbs x 12

Work sets
195lbs x 12
205lbs x 10
195lbs x 12

Wide grip pull ups
BW x 8
BW x 8
BW x 8

Hammer chin ups
BW x 10
BW x 10
BW x 10

Comments:-
I......... hate......... low........ volume but it's necessary to give my joints and CNS a break. One rotation of this sh!t and i'm back to my old routine.

---

Added on May 7, 2008, 8:11 pmNo my friend, you've not seen everything yet. I will do weighted dips with 3 plates for you when i get back to my normal routine after deload and take a damn vid. Now in a foul mood cos of low volume. Lol.

This post has been edited by darklight79: May 7 2008, 08:11 PM

darkie...1 noob question here..
how to lower my bf%?
is cardio enuf?or workout wif less weight but more reps?
heard n read quite different ways...juz wanted to know which works d best for u..

p/s: i juz posted my latest pic in d progress thread section..hopefully u can comment me...thx bro!

Diet. Nothing to do with reps. The number of reps depends on individual muscle fiber composition. It's 80% diet and the rest cardio. I never do cardio, because of the high amount of volume in my workouts.

You're looking alright, but i need some before pics to know if you've progressed or not.

Chest 9/5/2008 (LOW VOLUME PHASE)

Incline dumbell presses
Warm up
35lb x 12
50lb x 12

Work sets
100lbs x 12
110bls x 10
100lbs x 7
80lbs x 9

Hammer Strength Chest Press
170lbs x 12
190lbs x 10
170lbs x 9
150lbs x 9

Cable crossovers
50lbs x 12
60lbs x 12
60lbs x 12
50lbs x 13

Dumbell pullovers
60lbs x 10
70lbs x 10
60lbs x 10

Dumbell lateral raises (per hand)
35lbs x 10
35lbs x 10
25lbs x 12

Comments:-
PR's galore. Wrists feel much better. I'm following a mixture of Jones' suggestion and my own idea. A combination of deload and more rest days.

d 1st 2 pics are my before pics...taken 2 months back..
not much progress i guess...lol

hey dark, do u think u could post videos of your deadlift and SLDL form? i tried SLDLs today but i think my form is crap. i feel it more in my lower back than anything else. but then again i think i have an inherited weak lower back. what do u think?

I don't do SLDL's. And i deadlift only every month. But I'll post a vid the next session I do it.

u didn't inherit it. every untrained indivivual has a very weak lower back and hamstrings. most (all) ppl who just started wouldn't be able to bent over until their back is parallel and still straight without support. trained trainees can. just deadlift more and squat more.. then u'll be fine

wooookayyy. thanks for the reply. i'll see what happens in a few months and i'll let u guys know

Arms 11/5/2008 (Low Volume Day)
Warm up
Hammer chins 2 x 10
BW Dips 2 x 10

Dumbell preacher curls
30lbs x 12
35lbs x 10
35lbs x 9
30lbs x 10

Supersetted with:-
Weight dips
BW + 45lbs x 12
BW + 70lbs x 12
BW + 80lbs x 12
BW + 90lbs x 13 (vid)



Concentration curls
25lbs x 12
30lbs x 10
25lbs x 12
25lbs x 12

Supersetted with:-
One arm dumbell tricep extensions
30lbs x 12
40lbs x 12
35lbs x 12
35lbs x 12


Overhead Cable Curls
40lbs x 15
40lbs x 15
40lbs x 12
30lbs x 16

Supersetted with:-
Tricep rope extensions
90lbs x 15
100lbs x 15
100lbs x 15
90lbs x 15

Comparison to last rotation's workout:-
http://forum.lowyat.net/index.php?showtopi...post&p=17218404
Comments:-
Changing exercises completely for my arm workouts seem to work wonders. Sticking with these for a while. My wrists still hurt so i will still be going light on weighted dips for a while. Gimme a month or 2 and i'll probably put up a vid with 3 plates.

This post has been edited by darklight79: May 11 2008, 08:46 PM

is it necessary to go deep when doing dips? and is it a big deal if they are executed slowly? just want to know your opinion on this

Oh and interesting music you have in the background i dont know about most people but i loose my focus when certain songs are played... particularly outcast hey ya... i find it friggin annoying, especially if someone is singing or humming the song nearby when im in the middle of lifting something heavy

I feel it is necessary to go as possible as far as your shoulders allow you to do so comfortably. A lot of trainees would do half repped movements and call it a rep but it doesn't count. I never compromise form for poundage. Dips is an exercise people should never screw with as it can wreck your shoulders if you try to progress too fast. Hola Bola injured his shoulders doing weighted dips with 3 reps or less. I try keeping mine above 10.

yo darkie,

do you mind to explain about the nutrition timing as i remembered that you mentioned about this issue.

let's say i'm going to hit the gym after my work, which is around 7 or 8 as i gonna finish my work on 6. should i take dinner and consider it as pre-workout? my dinner is usually normal nice, vege and meat. how long should i rest after the dinner before i start lifting? 2 hours? is taking whey before workout is a good idea?

for the post work-out, i understand that the faster i pump in post-workour meal, the better the result will be. i'll be running on whey alone, so after the workout which is around 10 or 11pm, i'm going to take whey. i noticed that you add something into your whey blend, as to replenish the glycogen level in your body. what can i add in into the whey to achieve that?

for pre-bedtime, which is at about 12, should i take in another serving of whey?

My options for a preworkout generally are:-
A liquid shake consisting of oats, whey, milk and peanut butter, then wait 1 hour and workout

OR

A solid meal, consisting of lots carbs, protein and fat, wait 1.5 - 2 hours, then workout.



So yes, your dinner can be considered preworkout but generally i'd give it a slightly longer time to digest a solid meal as opposed to a liquid preworkout component.

Since I'm cutting now, i only take 2 scoops whey and water post workout. But i still do take whey and milk prebedtime.

One day, I WILL find a place that sells dip belts here in KL. Gah!

Egonutritions sells grizzly brand dip belts(though thats in damansara), i know some people have said it breaks fast, but mine is still holding up

This post has been edited by JIB-89: May 12 2008, 07:13 PM

so before gym, i do not have to take whey anymore? or i should take some to store some protein in my body for immediate repairing throughout the workout hours? i doubt that my dinner has enough quality protein



This post has been edited by yeahs4.1: May 12 2008, 07:03 PM

Heh, good luck. I used to utilize a generic weight lifting belt and a rope to tie the weights on but they snapped after a while.

That belt of mine was bought from the UK. Almost 50 pounds. If it ever breaks I'll sue.

Add more quality protein to your dinner then. What's more important are carbs. What's so hard? =)

Legs 12/5/2008 (Low Volume Phase)

Squats
Warm up
135lbs x 12
225lbs x 12

Work sets
300lbs x 10
315lbs x 8
325lbs x 7
275lbs x 9

Leg Curls
4 plates x 12
6 plates x 8
6 plates x 8
6 plates x 8
6 plates x 8
4 plates x 16

Leg extensions
225lbs x 15
240lbs x 12
240lbs x 12
240lbs x 12
210lbs x 15

Calf presses
285lbs x 20
300lbs x 20
270lbs x 17
240lbs x 20
240lbs x 20

Comparison to last rotation:-
http://forum.lowyat.net/index.php?showtopi...post&p=17081259

Comments:-
Cutting phase is affecting my endurance levels but thank goodness not my strength. I'm still making PR's but i need to cut down on the burn sets which suck cos i love high volume. Having 2 carb meals a day is still tolerable.