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 Darklight's 12 day rotation, Based on request by pm's

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TSdarklight79
post May 15 2009, 07:25 PM

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From: PJ
QUOTE(jimmyian88 @ May 14 2009, 10:42 PM)
hey.. is HVT suitable for bulking or cutting?
*
Both. Even for strength but primary focus is on size and cutting which is heavily influenced by your diet.
TSdarklight79
post May 15 2009, 07:30 PM

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Friday 15th May 2009 Shoulders

Smith machine shoulder press
Warm up
115lbs x 12
115lbs x 8

Work sets
205lbs x 7
185lbs x 8
155lbs x 10
135lbs x 10

Dumbell front raises
30lbs x 10
25lbs x 10
20lbs x 10

Cable lateral raises
30lbs x 8
20lbs x 10
20lbs x 10

Dumbell lateral raises
15lbs x 10 x 7

Rear lateral raises
20lbs x 10 x 3
10lbs x 12 x 3

Comments:-
Still feel weak as shit. I guess i need maybe 2 more weeks to get back to full strength.

This post has been edited by darklight79: May 15 2009, 08:01 PM
TSdarklight79
post May 15 2009, 07:31 PM

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QUOTE(jaiho @ May 9 2009, 09:54 PM)
Ah, ok thanks.

Just another question, does Max-OT work for a thrice weekly workout routine? Or HVT would be more efficient?
*
Heh. HVT, always HVT. Bodybuilders have been using that for decades and decades. If it ain't broken, don't fix it.
TSdarklight79
post May 17 2009, 07:39 PM

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Saturday 16th May 2009 Arms
Supersets
Preacher curls
Warm up
55lbs x 10
55lbs x 10

Work sets
95lbs x 9
95lbs x 8
75lbs x 12
75lbs x 10

Close grip bench press
Warm up
135lbs x 12
135lbs x 12

Work sets
185lbs x 8 (f***ing barbell was slipping, someone must've jerked off on the barbell)
185lbs x 10
155lbs x 10

Supersets
Hammer curls
25lbs x 12
25lbs x 12
20lbs x 12

One armed tricep extensions
30lbs x 10
25lbs x 10
20lbs x 15

Supersets Pump sets
EZ barbell curls
55lbs x 10 x 7

Rope extensions
50lbs x 10 x 7
TSdarklight79
post May 17 2009, 10:47 PM

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QUOTE(che @ May 17 2009, 10:25 PM)
ermm lifting heavy week in week out.. esp.. ur DL... how do you cope with the 'soreness' or fatigue if any smile.gif ??
*
Huh? Nah bro. I'm lifting relatively light for my level. I don't max out if you notice my lowest reps are like 8 and highest 12-15. If your nutrition and rest are adequate, recovery isn't really a problem.
TSdarklight79
post May 18 2009, 05:36 PM

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QUOTE(silverwave @ May 18 2009, 11:28 AM)
Darklight, for the deadlift, do you use the normal grip or the alternate grip?

I used to do with the normal grip, until a trainer in the gym said that the alternate grip is better few months back. Few weeks ago, another guy in the gym told me that the alternate grip tends to let the weight lay more on one side. He recommended the normal grip.

What do you think? Thank you.
*
Normal double overhand grip. I use straps. The alternate grip will lead to torque imbalances in the long term.
TSdarklight79
post May 19 2009, 01:16 PM

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Monday 18/5/2009 Chest

Incline dumbell press
Warm up
30lbs x 12
45lbs x 12

Work sets
95lbs x 9
95lbs x 7
70lbs x 8
60lbs x 10

Decline barbell bench press
200lbs x 7
185lbs x 8
135lbs x 12

Flat dumbell bench
60lbs x 8
60lbs x 9
50lbs x 10

Cable crossovers
50lbs x 10 x 3
40lbs x 10 x 2
30lbs x 12 x 2
TSdarklight79
post May 20 2009, 10:29 AM

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Tuesday 19/5/2009 Back
Barbell rows
Warm up
115lbs x 10
115lbs x 8

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

Cable rows
Full stack x 5 drop set to 170lbs x 2 drop set to 150lbs x 2 drop set to 130lbs x 2
140lbs x 10
130lbs x 10

Pronated lat pulldown
100lbs x 10
90lbs x 10
80lbs x 10

Hammer grip pulldowns
90lbs x 10
90lbs x 10
80lbs x 10

Machine rows FST 7 style
90lbs x 8 x 2
70lbs x 8 x 5
TSdarklight79
post May 20 2009, 01:07 PM

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QUOTE(mcbarney666 @ May 20 2009, 11:28 AM)
FST 7! I tried it out of curiosity when doing pulldowns but I only got to 4 sets before panting like heck. What's your take on it? Should it be done every workout as the last/finishing set to get the all important pump?

I wonder if it'll work with calf raises since it's Legs day today...
*
I do it for fun, for a lil variety. It'll work with calves no worries. Trick is to go for the pump, not to reach failure at all.
TSdarklight79
post May 23 2009, 03:28 PM

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Friday 22/5/2008 Arms

Close grip bench press
Warm up
95lbs x 10
95lbs x 8

Work sets
215lbs x 9
215lbs x 9
185lbs x 10

Barbell preacher curls

Warm up
55lbs x 10
55lbs x 8

Work sets
95lbs x 10
95lbs x 10
95lbs x 8

One armed tricep extension
30lbs x 11
25lbs x 12
25lbs x 12

Hammer curls (2/1/2 tempo)
25lbs x 12
25lbs x 12
25lbs x 12

EZ curls
45lbs x 10 x 7

Rope extensions
50lbs x 12 x 7
TSdarklight79
post May 25 2009, 11:19 PM

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25 May 2009 Chest
Incline dumbell press
Warm up
30lbs x 12
30lbs x 12

Work sets
95lbs x 10
100lbs x 8
60lbs x 12

Decline barbell bench
210lbs x 9
185lbs x 10
155lbs x 15

Flat dumbell press (pump set)
50lbs x 12
50lbs x 12
50lbs x 12

Cable crossovers
40lbs x 10 x 7
TSdarklight79
post May 27 2009, 12:52 PM

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QUOTE(Al@n2rock @ May 27 2009, 10:20 AM)
Sorry bro, new with this forum,

Do u work on ur arbs, any pic,

normaly what ex u do for o ur arbs?????
*
Deadlifts and crunches twice a week. Plus lots of sex.
TSdarklight79
post May 27 2009, 12:56 PM

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Tuesday 26 May 2009 Back

Barbell rows
Warm up
115lbs x 10
115lbs x 8

Work sets
205lbs x 10
225lbs x 8 drop set to 185lbs x 3
185lbs x 12

Cable rows
170lbs x 8
140lbs x 10
140lbs x 10

Pronated lat pulldowns
90lbs x 10
80lbs x 10
70lbs x 10

Machine rows
100lbs x 10
90lbs x 10
80lbs x 10 2/2/2 tempo

Cable pullovers
50lbs x 10 x 7
TSdarklight79
post May 27 2009, 04:13 PM

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QUOTE(JonYeap @ May 27 2009, 01:53 PM)
u forgot to include ur shrugs le... haha... remember ur last workout while waiting for me to complete benching?
*
Shit. I forgot. Will update later. Too lazy and hot. It's so humid even my balls and buttcheeks are sweating. It's bad.
TSdarklight79
post May 29 2009, 11:57 AM

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28 May 2009 Shoulders


Smith machine shoulder press
Warm up
115lbs x 10
115lbs x 8

Work sets
225lbs x 8 Yeah!!
205lbs x 7
185lbs x 8
135lbs x 12

Cable lateral raises
30lbs x 10
30lbs x 10
20lbs x 10

Dumbell lateral raises
12lbs x 10 x 7

Cable rear laterals
20lbs x 10 x 3

Dumbell rear raises
8lbs x 12 x 7
TSdarklight79
post May 29 2009, 12:50 PM

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QUOTE(JonYeap @ May 29 2009, 12:42 PM)
holy sh1t... ur shoulder press is a monster! muahahaha...
i think more than half of the ppl cant even deadlift the weight u shoulder press. =.=
muahahhaa.... damn... if i not busy yesterday i would have seen it live. haha..
anyway, i am going today evening i suppose. u going?
*
The weight looked intimidating. I was thinking, shit.... the average trainee can't bench press that shit and I'm gonna try to press it up vertically. But when i pushed, it was easier than expected but definitely no cakewalk. I stuck with one set for that poundage. I'm playing safe. Will try 2 sets next week WITH a video.
TSdarklight79
post May 29 2009, 04:49 PM

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QUOTE(JonYeap @ May 29 2009, 04:39 PM)
those bodybuilder who is on juices there also didnt even squat the weight u shoulder press.
muahaha did u draw lots of attention at that time?
*
Well yeah. Several people looked, came to the Smith. Lol, friend tried to take a vid but he was kinda noob in cam phones. Which is why next week i intend to make sure the video comes to fruition.
TSdarklight79
post May 30 2009, 07:08 PM

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29 May 2008 Arms

Close grip bench press
Warm up
115lbs x 10
115lbs x 8

Work sets
205lbs x 9
205lbs x 9
205lbs x 8

EZ bar preacher curls
55lbs x 10
55lbs x 8

Work sets
105lbs x 9
95lbs x 10
95lbs x 10

One arm tricep extension
35lbs x 9
25lbs x 15
30lbs x 10

Hammer curls
35lbs x 12
30lbs x 10
30lbs x 10

EZ curls
55lbs x 10 x 7

Rope pressdowns
50lbs x 10 x 7
TSdarklight79
post May 31 2009, 03:08 AM

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QUOTE(hsienhsien @ May 30 2009, 04:45 PM)
dude, how to train the chest, arm and abdomen? i want 8 packs on my abdomen@_@, im a beginner, never went to gym before..
*
Everything I do is on my journal. Exercise guides go to www.bodybuilding.com and type exercise guides.
TSdarklight79
post Jun 2 2009, 09:26 AM

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QUOTE(JonYeap @ May 29 2009, 04:39 PM)
those bodybuilder who is on juices there also didnt even squat the weight u shoulder press.
muahaha did u draw lots of attention at that time?
*
I guess, they came and look. =P
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