Work your forearms on arm day. Reverse curls and some wrist curls. You're lucky you still have the potential for strong forearms. I fractured both of my wrists during a rollerblading incident many years ago. My wrists will never be up to full strength.

This post has been edited by darklight79: Jun 1 2008, 12:13 PM

Heh nice tip thanks darkie.

sorry to hear about your forearm incident...reverse curls, ok...ill include it on my program thanks darkie

Arms 1/6/2008

Warm up
Hammer chins
BW x 9
BW x 9

Dips
BW x 9
BW x 9

Dumbell curls
45lbs x 8
50lbs x 7
45lbs x 8
40lbs x 8

Supersetted with:-
Weighted dips
BW + 45lbs x 11
BW + 70lbs x 11
BW + 80lbs x 10
BW + 95lbs x 10

Concentration curls (drop sets)
35lbs x 7, 30lbs x 7, 25lbs x 4
30lbs x 7, 25lbs x 7, 20lbs x 4
25lbs x 7, 20lbs x 7, 15lbs x 4
25lbs x 7, 20lbs x 7, 15lbs x 4

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

Hammer curls
20lbs x 12
20lbs x 10
20lbs x 10
20lbs x 10

Supersetted with:-
Tricep rope extensions
100lbs x 10
100lbs x 10
90lbs x 10
80lbs x 15

Comments:-
None. Just new PRs on dips. Drop sets on conc curls gave me a new kind of pump. Tried them out after watching Milos Sarcev's vid on bicep training.

This post has been edited by darklight79: Jun 7 2008, 09:58 PM

got vid??? Btw is it a big deal to lock out on dips?

I thought i already took a vid of me dipping 90lbs? Extra 10lbs isn't much of a difference. Lemme get to around 120lbs dips then i'll take another vid. =) And yeah, i lock out very briefly at the top. Max contraction.

Hi darklight79,
sry if i miss something... but
can you elaborate your abs exercise?
please and thank you

When you want abs to show, it's not the exercises which matter but the amount of cardio you do and your diet which influences their visibility. That said, if a person has a naturally wide waist, i would advise him from doing any weighted abdominal work as doing so would cause the midsection to look thicker which is not pleasing in an aesthetic way.


This post has been edited by darklight79: Jun 3 2008, 08:42 PM

Back (Thickness oriented) 3/6/2008

Barbell rows
Warm up
Bar x 12
135lbs x 12

Work sets
205lbs x 10
205lbs x 10
185lbs x 10
185lbs x 9
135lbs x 12

Cable rows
110lbs x 10
100lbs x 11
100lbs x 11
100lbs x 11
100lbs x 11

Hammer grip pulldowns
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

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

Comments:-
I upped the ante on intensity. All sets were done within 30 - 45 seconds. My training partner (who benches 405lbs for reps) pushed me to the limit, allowing me to rest only when he was working in with me during his sets. That ba$tard.

Strength levels pretty good despite the fact that it's still a lil' fresh after my 2 weeks layoff and it's been a month since I've done barbell rows. Motivation levels are strong and steady. That's it folks.

hey dark, do you think you could post a video of your barbell rows the next time around? thanks

Yeah sure.

Legs 4/6/2008

Rotation Day 10

Squats
Warm up
135lbs x 12
225lbs x 8

Work sets
315lbs x 6
325lbs x 6
335lbs x 5
225lbs x 13

Leg curls
5 plates x 11
5 plates x 11
5 plates x 11
4 plates x 13

Leg extensions
180lbs x 15
195lbs x 13
210lbs x 12
225lbs x 11

Standing calf raises (per leg)
BW + 20lbs x 23
BW + 30lbs x 20
BW + 30lbs x 20
BW + 20lbs x 20

Comments:-
Mmmm... good. I needed 2 spotters for squats. Chest tomorrow.

Chest/Shoulders 5/6/2008

Rotation Day 11

Incline dumbell bench (per hand)
Warm up
45lbs x 12
50lbs x 12

Work sets
90lbs x 10
100lbs x 8
90lbs x 7
80lbs x 5

Flat dumbell bench
60lbs x 12
70lbs x 10
70lbs x 8
60lbs x 10

BW Dips
BW x 12
BW x 12
BW x 12

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

Dumbell lateral raises
35lbs x 10
30lbs x 10

Seated dumbell laterals
25lbs x 12
20lbs x 12

how come you reduce your volume by so much? and also how come u flat bench so much less than your incline? going for higher reps?

I need a change. Besides overall volume is the key here, not total number of sets. Notice how im beginning to go for straight sets. If in one workout I do 90lbs x 10, then 80lbs x 10, it would be (90lbs x 10) + (80lbs x 10), the total poundage would be 1700lbs.
Then my next progressive workout, I do (100lbs x 10), then (90lbs x 10), that would be 1900lbs total. Obviously i don't need that many burn sets later. But my RM maxes would still be around 75% to 80% as to still induce hypertrophy. I'm lazy to calculate the total poundages of all my sets here but you get the idea. If i get stronger i obvious would have to reduce the volume slightly to compensate, then work my way up to the same number of sets of reps again.

hey i just wanna ask, is WPI better in terms of cost and benefit compared to a WPC or should I just stick with a WPC for post-workout?

How are ya dark?

See, I have this silly issue, My triceps tend to get messed up during my push routine so this basically affects my dips. I have to actually do my dips first and then go for the shoulder press and db chest press. I am wondering, how do you train to keep the triceps steady even after chest work. Oh yes another one is, my wrist tend to hurt when I curl, does it mean that my forearms are weak?

I thought most powders come in both WPI and WPC content, just that the ratio differs? I wouldn't sweat it though, protein is protein and unless we're preparing for IFBB competitions, it wouldn't be really an issue. =)

Imo, the push/pull/legs routine may not be for everyone. It depends on your goals and muscular endurance. Hola Bola did it for a while but he later switched to a routine where he gave arms its own separate day. Some people work shoulders together with arms. Either you eliminate dips from your workouts or try giving arms a separate day if their your priority.

Lol.... my wrists hurt after EZ and straight bar curls too. That's why i dropped them for a while and switched to db curls and preachers. You can try that.

I paused and started thinking, its bloody true, I probably suffered some endurance drop. I am actually looking at the rotations. Thanks, been alot of help

Bob Chic always believed in working each bodypart fresh. I feel the same way too. The only time i do 2 push parts in a day are chest and shoulders because i only do lateral raises for my delts anyway. =)

So what're your plans?