It's not the only effective program but i would say it is a damn good training style. There are others out there, Doggcrapp, Max OT, HST, etc. Many others. Anything but HIT. =P

Back, Thickness Oriented (16/6/2008)

Rotation Day 9

Barbell rows
Warm up
Bar x 15
135lbs x 12

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.

what do u recommend for thickness of the lower trapezius? since shrugs are for the higher part.

this



This post has been edited by jones007: Jun 17 2008, 01:22 PM

Rhomboids. Not traps. Cable rows close grip to upper abs. Machine rows medium grip.

to upper abs eh? then what about the lats insertion? can be trained as well? or is it genetics..

Too bad. Genetics. =)

It's not the only effective program but i would say it is a damn good training style. There are others out there, Doggcrapp, Max OT, HST, etc. Many others. Anything but HIT. =P

woweee,so many???wish i could learn them all *hint hint*

Legs 17/6/2008 (GVT Session)

Rotation Day 10

Leg press
Warm up
135lbs x 15
275lbs x 15

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?

diet. everything is diet. if u dont mind my 2 cents. cut carbs low. up your good fats intake.

i know
i cut bad carbs and oily food to a super low now (by making excuse to eat outside cuz food at home ultra thick oil - about 2-3cm thick of gravy in the pan is oil)
now, i eat egg whites (10 eggs per day), and low fat milk to the max (to shake with whey)
adoi la...my dad said its genetics that my family is endomorphs (every single person)
shucks...

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:-

http://www.bodybuilding.com/fun/bobchic3.htm

Yeah, that's another option.



This post has been edited by darklight79: Jun 18 2008, 12:59 AM

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?


This post has been edited by gtoforce: Jun 18 2008, 02:23 AM

learn to cook. while i'm dieting when i lost 7kgs in 2 1/2 months, i've been preparing and cooking 6 out of 7 meals my self. 1 meal is eating outside. thats all

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

of course i read the whole thing...even bookmarked it
but there's this related video which i guess was an ad or i dunno what

darklight,do u take any joint support products?which brand is more effective?

Yes. Fish oil. It helps a lot in joint care.

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