You know what?
I dont care what people say...
If HVT aint working for you, then fucc it.

hi darkie, how ya' doin' lately?
i have a problem developing my upper chest.... any particular advice will be much appreciated.
thanks in advance 

Inclined DB presses work well for this, if I'm not mistaken.

My chest progress has been pretty slow compared to my other body parts too.
I've been stuck at the same weights for about 2 months now... where else every other part shows progress.

I've tried switching routines from smith machine bench presses, to barbell bench presses.  Incline, decline, flats... dumbles flys, presses.. you name it..

The usual routine i do is about 3-4 sets each exercise, gradually increasing weights with each set.

Help..

darklight, what is your budget for ur diet per day?
say rm40?

woah less than 35?
but the whole 20 eggs and stuff should cost around rm10 per day already.
haha
i can see u just eat whatever u want there darklight.
including rice and stuff.
whats ur weight and height man?

haha yeah its true.
thanks for all the advice man.
eat hard workout hard eh.
hehe

thanks for the tips, Darklight
btw, my upper chest is my weakest point. they look odd to my shoulder.
even the bone is visible   bottom chest is fine though.
legs is okay for someone who had been looking up to platz'z for quite sometimes . already cut down on cardios. 179cm / 65kg. kinda underweight but i am naturally skinny; lean and hard   a friend advice me on bulk up, follow by cutting, but i find it so hard to bulk up. whey, eggs and potatoes offer less help.

less than 35 bucks ?shisha included?   jk:P

Dear darklight,

Ive just recently managed to diet my way through less than 10% of bodyfat, and ive been veryvery interested in your bodybuilding tips and advices. Been reading most of your posts regarding bodybuilding and ive decided to try and follow your popular HVT journal (I noticed the photos are quite outdated by 2 months or so i think?). I have a few nutrition related question since we're in malaysia, where real quality dont really come by much. So i was kinda wondering about what brand of-

1) Jam/Peanut butter
2) High GI Oats?
3) Fish/olive oil <--This is really important, alot of quality issues regarding these
4) EGGS

...that you use. If possible, do briefly tell me when to eat em ^^ (I read your journal and other posts, some parts were quite vague to me, sorry..)

Oh and this is unrelated, but i once saw one of your posted photo where u had 4 girls with u at somesorta hawker store?    Godamnit! You looked like you were a SPARTAN!!!  Must emulate 

stalker alert!!
haha

i like your idea that everything comes in a whole package
its really hard to convince even the long timers that the legs do make a lot of impact in their workouts
but then again, im always left alone pressing, curling, doing legs extension, calves, and squats when they all are doing back, sholders and chest
haha

My leg workouts in the gym are actually helping me in my badminton...

darklight,
what do u mean by prebedtime?
u mean before sleep is it?

Wahoo! Thanks for the info! But since ive never heard of CED, i might not be able to find it in my area, care to recommend an alternative?

That encouraged me to really start on the bb starting today    Its time to WAAAAGH!!!!

reply to the last quote: because they cant have it, so, they say women don't like it. another way of flattering themselves la. aaahhhhhhhh, you just gotta love them haters, don't you? =)

How do you guys eat peanut butter? One tablespoon of it and mix it with milk and mayonis if you knw wat i mean.. hehe  O.o

 

yo darkie, any ideas on how to combat the stupid tendonitis?
according to my dad (GP), my ulna and other parts of the tendon in my forearms is inflaming due to stress i put on them
the Problem:  i have the strength to lift/curl/push etc but my arms just cant take it (e.g. DB Shoulder Press 50lbs per DB but i think my arms can only take about 35-40lbs)
hahaha
kalau rest, nanti takde gains...
damn man

Hey Dark,
Some serious weightlifting going on there huh? Haha

I dont do heavy weights, I just do light ones I'm to tone my body, I can't stand the sight of flabs around my tummy. I'm not that big size. I'm quite small size actually ( 5'5", 50kg), probably an athletic body, or at least it used to be. I don't go to the gym due to financial reasons but I have a small set of weights at home. I do admit I dont have the discipline to consistently train but I do push myself to lift when I have the time( but stumbling upon your journal really gave me some new sort of interest and motivation ). I'm not very technical either heck I could be doing the wrong thing and I wont even know! Currently I only lift a curl bar with like what 20-30lb weights, I think, along with some intensive push ups. Yeah, I suppose all I've been doing are my upperparts, cant do much with legs at home but I'm trying to be resourceful. As you can already see, I'm in serious need of technical advice.

So,
I know this is pretty embarassing to share with you people who are doing way more massive than this. I was wondering if you have any tips or advice, anything from training down to diet for me?

If I came to the wrong place, it's okay just tell me and I'll just leave Thanks

darklight is a dotard that shout like nobody business everyday midnight in irelax

lol actually I feel that those writing their journals here are overdoing it ... I think just update when you feel like having something to comment about day's training or the change of your exercises or something ... Others don't matter much.

but no 2 posts are exactly the same. members can learn by reading his past posts: change in exercises, order of exercises, volume, how he progresses with weight etc.

some may find it pointless to read/post frequently, but i'm saying that there are people that have benefitted from this journal including myself.

cheers.

hey. my first post in this topic. I was just wondering sets like these:
Close grip cable rows
15 plates x 10
13 plates x 10
13 plates x 10
13 plates x 10
13 plates x 10
11 plates x 12

Hammer grip pulldowns
110lb x 11
110lb x 11
100lb x 11
100lb x 11
90lb x 11

u finish 6 sets of close grip cable rows before progressing on to hammer grip yea? and also:
Dumbell hammer curls
30lb x 10
25lb x 10
25lb x 10
25lb x 10
20lb x 12

Supersetted with:-
Tricep cable pressdowns (light weight, higher reps)
55kg x 12 (12 plates)
55kg x 12
55kg x 12
55kg x 12
55kg x 12

this 2 exercises are supersetted together? thanks guys.. im planning to follow DL's workout routine, how long should i stick to this routine? and if i DO follow this routine, it has to be a 5 day workout? Thanks everyone.

cheers

Superset is whereby you do your workouts without rest in between. So if you are supersetting DB hammer curls(biceps) with cable triceps pulldowns(triceps), you'd do one set of biceps, then immediately move on to do one set of triceps. Rinse and repeat until you complete required number of sets.

You don't have to spread it over 5 days if you don't want to. You could do a 3-day split instead.

And personally I don't think its wrong to update the journals frequently. What do you have to lose by updating frequently? It only takes 5 minutes everyday. Furthermore sharing your diet can be helpful to others. And also to receive feedback on diet and workout. No one day is the same as another.

thanks wallpaper! how do i do it into a 3 day split? combine 2 body parts into one day? like day 1: chest and arms? day 2 legs and day 3 back and  biceps?

volume meaning sets. rep range around 10 for most parts, which is moderately heavy. as u can see from his previous posts he has 6 to even 10 working sets per exercise. go according to your own tempo. hvt is really good for getting huge pumps and really pounds the targetted muscles.

good luck 

I'd like to see how big is your meal hmm ... mind to take a few pictures of what you eat daily ?

Just wondering, are you still progressing in term of size or you're just training to gain strength and remain in shape now ?

Deadlifts are definately fun to break PRs with every once in a while.  I just broke my PR of 280lbs to a 300lbs lift last week

Btw darklight, I prefer dumbell presses for chest over straight barbell too, but the thing is the heaviest dumbells that the gym I go to right now have are only a pair of 35lbs.  I've somewhat outgrown this weight limit, and need to go heavier.

What do you think of bench press machines?  I feel this is better over the straight bar because u can really get a stretch on the chest without having most of the work done by your triceps(which mostly happens with straight bars).

gonna get ur new straps? =.=
where u gonna get it from...

wow nice thread
i bookmarked ur journal
btw do u do abs workout and pull-ups?

Hey darklight, you seem to be a really experienced bodybuilder...

Was wondering if you could you give any tips for biceps workout. eg. types of workout, progressions increasing weights etc.

My biceps workout doesn't seem to have been making much progression 

Hey darkie how come I never see you work on your arms? Care to share what you did to make your guns grow?