Both are equally effective. Machines, free weights and the Smith apparatus are all tools as a means to an end. =) Cos after doing db curls, i was kinda tired from stabilizing the weight for preacher curls and the machine helped me stabilize easier so i could focus more on contraction and the pump.

Yeah, today is legs again, but no squats. More of a leg press and lunge dominant workout.



This post has been edited by darklight79: Apr 4 2008, 07:35 PM

LEGS 4/4/2008

Leg presses (45 seconds rest between sets)

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
4 plates x 12
6 plates x 12
6 plates x 12
6 plates x 12
5 plates x 12
5 plates x 12
4 plates x 15

Leg extensions
150lb x 12
195lb x 12
210lb x 12
195lb x 12
180lb x 15
165lb x 15

Calf presses on leg press machine
225lb x 20
255lb x 20
270lb x 20
240lb x 20
240lb x 20
225lb x 20

Comments:-
Strength levels were very solid. Started experiencing fatigue after the 8th set of leg presses but I forced myself to rest within the time limit. New PRs on all exercises volume and strength wise. Though of doing walking lunges for cooldown but my quads were telling me no.

u must be feeling one hell of a pump with 10 set there. lol

Heh... yeah. Walking was fun. My thighs were engorged with blood.

BACK 5/4/2008

Barbell rows

Warm up
Bar x 15
135lb x 12

Work sets
205lbs x 10
205lbs x 10
205lbs x 10
185lbs x 10
155lbs x 15
155lbs x 15

Close grip cable rows
15 plates x 10
13 plates x 12
12 plates x 12
11 plates x 12
11 plates x 12
11 plates x 12
11 plates x 12

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

Db shrugs (per hand)
90lbs x 15
90lbs x 15
80lbs x 15
80lbs x 15

Typical back day. Went lighter than usual but targeted more volume and reps. Off day tomorrow, thank goodness.

Chest/Delts 7/4/2008
Total 27 sets
High incline Smith machine bench (69 degrees incline angle)

Warm up
135lb x 12

Work sets
275lb x 7
225lb x 10
245lb x 8
275lb x 7
205lb x 9

Dips
BW x 12
BW + 25lb x 11
BW + 25lb x 11
BW x 11
BW x 10

Machine bench press
Warm up
135lb x 12
180lb x 10
180lb x 10
165lb x 10
150lb x 10
135lb x 12

Cable crossovers
50lb x 15
50lb x 15
50lb x 15
40lb x 20
40lb x 20

Dumbell lateral raises
30lb x 12 (super strict form)

Lateral cable raises
30lb x 12
30lb x 12
30lb x 12
20lb x 12
20lb x 12

Comments:-
I was really really random today. I thought of starting off with flat barbell bench but changed my mind and considered the dip station. Then i changed my mind again and decided to hit the Smith machine, didn't go too heavy on dips but went for more reps and volume and finished off with the bench machine.
Got prepped for db lateral raises then changed my mind and went for cable lateral raises instead. Awesome workout though. =)

cables lateral raise at 30 lbs for 12 reps. strong shoulders. nice

Thanks I guess. =) I don't really know what is considered strong for cable laterals but I'll tell you i loved the pump i got. I just wanted to try something new. I seriously got bored with db laterals already.

cable laterals gives me the best pump too. but the lactic acid pain just sucks lol

Traps, Legs 8/4/2008

Deadlifts
Warm up
135lb x 12
225lb x 8
225lb x 8

Work sets
295lb x 5
315lb x 5
405lb x 3
435lb x 1
445lb x 1
315lb x 5
315lb x 10

Hack squats
200lb x 12
200lb x 12
200lb x 12
200lb x 12
225lb x 12
225lb x 12
225lb x 12

Leg curls
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12

Leg extensions
185lb x 12
185lb x 12
205lb x 15
205lb x 15
205lb x 15
205lb x 15

Seated calf raises
4 plates x 20
6 plates x 20
6 plates x 25
6 plates x 23
5 plates x 30
4 plates x 25

Endurance levels were through the roof! I didn't try setting much PR's here since my legs were fatigued from the deadlifting.
* Deadlifting was awesome. No pain at all ever since my lower back surgery but i'm not pushing to 500lb too fast. Seems deadlifting once every 12 days seems to work for me and i'll continue at that pace.



This post has been edited by darklight79: Apr 9 2008, 08:50 PM

Arms 9/4/2008

Warm up
Hammer chins 2 x 8
BW dips 2 x 8

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

Supersetted with:-
Skullcrushers
65lbx x 10
115lb x 10
115lb x 10
115lb x 9
85lb x 11

Machine preacher curls
8 plates x 10
8 plates x 10
8 plates x 10
7 plates x 10
6 plates x 12

Supersetted with CGBP
135lb x 10
185lb x 10
185lb x 10
205lb x 10
135lb x 10

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

Supersetted dips
BW x 12
BW x 12
BW x 12
BW x 12

Comments:-
Awesome workout. I had an itch at the back of my neck and i couldn't reach around to scracth it because of the intense pump which was almost painful. I took less rest between sets compared to the last arm workout.

Since I'm cutting now, post post workout (dinner) was 10 egg whites and a large serving of brocolli.

i have pain on my left elbow when i do skull crushers heavy. god damn. then my rotator cuff hurts when i do any form of BP. my rotator cuff hurts too when i do dips.

how the fark am i suppose to train my under developed tricep? lol

advise pls lol tml is my arm day haha

try doing french presses instead of the standard skullcrushers? (your upper arms tilt back abt 45 degrees rather than straight up) that should take some stress off the joints. i've always preferred doing frenches compared to over forehead skullcrushers.

not sure bout your rotator cuff. try substituting your exercises temporarily while u recover i guess =/

hope that helps

Which is why i always go light on skullcrushers, aim for high reps and go more for the pump. I don't dare go heavy on them either because the risk of tendon injury is pretty high. How about db overhead extensions, standard cable pressdowns, etc. There're so many tricep exercise variations you can do without aggravating yoru rotator cuff.

^^^^^^^
You mean lying tricep extensions. French presses are the ones where you stand upright? Good suggestion though.

Hey dark, mind if I ask you a question? See, I will be scheduling a cut probably by June. How do you maintain optimal strength during cutting phases because there have been talks either crazy or not saying that strength loss may occur. Any ways/tips to maintain equal or more strength during cutting phases?

cable pressdown doesn't really gives me the sore. lol

Hey shane. Strength loss will NOT occur if you cut properly but some muscular endurance loss would definitely be there and would be unavoidable.
The mistake many trainees make is they try cutting too quickly, eg. doing way too much cardio or cutting too many calories from their daily intake resulting in not just fat loss but precious loss of muscle too.

Unless you're going for a bodybuilding competition and aiming to get extremely ripped, both cardio and dieting isn't necessary imo. Either you burn more calories with cardio or maintain a caloric deficit through smart dieting. Being a person who hates cardio, i opted for the latter option.

Your safest bet is to go on a slow and steady cut, gradually reducing calories but saving most of your carbs during pre and postworkout periods. Go for protein and healthy fat after 8pm, no carbs after that time. Be sure you up your protein intake to compensate for carb deficit.

Which doesn't mean it won't work the tris. How about Tate Presses? Overhead db/bb extensions? Overhead cable extensions?

Thanks for the tips dark, I did go on a cut the last time and I paid the price of cutting to early and eating only 1500 calories a day. I lost total strength, major muscle mass loss. I am working on gaining what went away the last time. See, I am a firm believer of practicing a diet which suits your lifestyle. Being said that, pre and post workout carbs sounds great.

I am not aiming to get extremely ripped, I dont fancy hard rock abs, but it would be a bonus though, I just love the size and I am seriously small right now. I hate cardio as much as you do, I do cardio 1-2 times tops a week just to run the heart a little bit. Anyway thanks for the heads up, appreciate that mate.




w/r

those weights are of pros

err.....since am a beginner, maybe i should take your diet as a comparison; in less capacity
i couldn't possibly getting any bigger on nasi lemak and some fried eggs with gardenia for breakfast during weekdays

you inspire that guy and he show it to me that certain body shape are attainable