Heh thanks but international IFBB pros definitely lift way heavier than me. Nevertheless i'm rather satisfied with the progress I'm making, high poundages with high reps ftw. =)
Yeah you can use my diet as a reference but please do adjust it to tailor your needs. Remember that I need way mroe calories than the average person because of the high volume of my workouts.

Damn... who is that guy you met whom i gave tips to? I'd like to know who the heck i inspired. ><;; Lol.

Anyway i you have any other questions feel free to ask. Peace.

This post has been edited by darklight79: Apr 11 2008, 07:43 AM

err.... don't you think that i need more potato. oats and brocolli?
i am over 177cm and my weight used to be 55kg. gained another 5kg under 8 months. slow rate.

thanks in advance.

Try giving me your height in feet and inches please. I'm more used to measurements like ounces instead of ml and inches instead of cm.

Yes, i think you need more carbs in your diet if you want to bulk.

No, I am not into competitive bodybuilding but I'm being pressured by my gym mates and other competitive bodybuilders in my gym to compete. I don't think i ever intend to, i'm quite happy with my level of leanness and size.

Back (Thickness focused) 11/4/2008

Total sets: 24

Barbell rows
Warm up
Bar x 12
135lb x 12

Work sets
215lb x 10
205lb x 10
205lb x 10
185lb x 10
155lb x 10
135lb x 12

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

Db shrugs with static holds 1 sec at top (per hand)
70lb x 15
80lb x 15
90lb x 15
90lb x 15
80lb x 15
70lb x 15

Comments : Wtf??? I have no idea what happened to my barbell row strength. Could be either:-
a) I'm cutting calories too much which is unlikely because i made PRs in cable rows, hammer pulldowns and shrugs
b) My lower back is still fatigued from the deadlifting session.

Overall a good workout. I'm still lifting heavy weight for high reps and that's all the matter. =)

This post has been edited by darklight79: Apr 12 2008, 01:31 PM

close to 5' 9" and about 130lb. a lot of people actually adviced me to gain weight and bulk up before going into weight training.
btw, i just want a decent body and getting rid of the visible bones.
getting into a quarter of your size will be a bonus.

I get annoyed with people like that cos what is the most effective way to bulk up?? Eat till one gets fat? =P The gym is the best place to bulk up.

And yeah, at 5'9", you need to get in a lot of calories to bulk up. Complement that with a solid weight training program and you'll be fine.

now that i am working in bukit bintang area, i am planning to join california fitness center in menara standard chartered soon.
hopefully i'll be able to reach my goal.

thanks a lot

Legs 12/4/2008

Time :1 hour 45 mins
Total sets: 27

Squats
Warm up
115lbs x 12
135lbs x 12

Work sets
275lbs x 10
285lbs x 12
295lbs x 6
295lbs x 8
295lbs x 6
225lbs x 11

Leg curls
Warm up
3 plates x 15
5 plates x 15
5 plates x 15
5 plates x 15
4 plates x 15
3 plates x 15

Leg extensions
Warm up
165lbs x 15

Work sets
225lbs x 13
240lbs x 15
240lbs x 12
225lbs x 12
195lbs x 13
165lbs x 15

Calf presses (on leg press machine)
240lbs x 20
255lbs x 20
270lbs x 20
240lbs x 20
225lbs x 20
210lbs x 20

Comments:-
Didn't try for PRs on squats cos i didn't feel like it (that's the beauty of instinctive training) but i broke endurance PRs in squats though.
Broke poundage and endurance PRs for leg extensions
Broke poundage and endurance PRs for leg curls
Broke endurance PRs for calf presses

Definitely one of my better leg days. *smiles*

Chest tomorrow.

This post has been edited by darklight79: Apr 12 2008, 09:20 PM

Chest/Shoulders 13/4/2008
Total sets: 29
Time taken: 2 hours

Incline Dumbell Press (per hand)
Warm up
45lbs x 12
50lbs x 12

Work sets
100 pounders x 10
100 pounders x 10
80 pounders x 10
80 pounders x 10
70 pounders x 10

Hammer strength chest press
160lbs x 10
160lbs x 10
160lbs x 10
140lbs x 10
140lbs x 10
120lbs x 9
110lbs x 10

Light dumbell pullovers
3/0/3 temp
50lbs x 10
60lbs x 9
60lbs x 9
50lbs x 9

Cable crossovers
3/0/3 tempo
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Dumbell lateral raises (per hand)
35lbs x 10
30lbs x 10
25lbs x 10
25lbs x 10

Seated dumbell lateral raises
20lbs x 12
20lbs x 12

Comments:-
Poundages and volume says it all. 'Nuff said.

This post has been edited by darklight79: Apr 13 2008, 10:58 PM

woah.. such volume and poundages..

Ever since i start HVT, i never went back to other forms of training except for a deloading period once every 2 months. I seem to grow on extremely high volume.

---

Added on April 14, 2008, 1:07 pmEver since i start HVT, i never went back to other forms of training except for a deloading period once every 2 months. I seem to grow on extremely high volume.

This post has been edited by darklight79: Apr 14 2008, 01:07 PM

bro where do u workout? what gym

hi there darklight,
mind to explain how to do deloading period and what the purpose of it\?? is it to avoid plateu??

thanks..

Ohm gym at Malacca, The Royal Lake Club's gym at KL.

http://www.t-nation.com/readArticle.do;jse...a?id=546953&cr=

Some of it discussed here too:-

http://forum.bodybuilding.com/showthread.p...ssian+dark+ages



This post has been edited by darklight79: Apr 16 2008, 11:20 PM

Arms 15/4/2008

Warm up
BW dips 2 x 8
BW chin ups 2 x 9

Barbell curl
Guess the weight in the video taken, lol.
" x 9
" x 8
" x 7


http://www.youtube.com/watch?v=qNNTXIDAkmY



Supersetted with:-
Overhead db tricep extensions
70lb x 11
90lb x 10
90lb x 10
90lb x 8
80lb x 10

Low incline db curl (max contraction, slow reps) per hand
30lb x 8
25lb x 8
25lb x 8
20lb x 8
20lb x 8

Supersetted with:-
Machine dips
Full weight stack minus 2 plates x 12
Full weight stack x 11
Full weight stack x 11
Full weight stack x 11
Full weight stack x 11

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

Comments:-
On a roll! Definitely on a roll! Especially the bicep curls. =D

Was too lazy to work out legs tomorrow so hitting them hard tomorrow. Cheers.

This post has been edited by darklight79: Apr 16 2008, 11:21 PM

2 x 20kg (44lb) right?

darn, even 20kg (total) my arms hurt like mad...

This post has been edited by felixlhy: Apr 16 2008, 11:38 PM

You forgot the bar which hold the Olympic plates. That's almost 135 pounds, which is almost 60kgs. That video was taken at my 2nd set.

thanks for the links darklight...

What sort of intensity do you recommend during bulk and a cut? Do you actually stick to low reps during a bulk?

whoops, sorry about that. still learning

yea, gud article on backing-off. adds to my small fund of knowledge

This post has been edited by felixlhy: Apr 17 2008, 09:02 PM