Hey man. For the squats, there're many factors. One of them is your stance. The narrower your feet (as in the bodybuilding stance as opposed to the powerlifting stance), definitely the harder it is to balance. I don't go heavy on squats anymore though. Do you go ATG? I think as long as it's below parallel, it should be fine. It's very difficult to go ATG if you're on the bodybuilding stance. Nice calf presses though. =)


That might explain it. You're cutting. But then, if you cut properly, you shouldn't experience loss in strength, more like loss in endurance imo. How many calories are you cutting daily? Are you replacing your caloric deficit from cutting carbs with more protein and healthy fat? I'm not sure how you adjusted your diet. Need more details.

Hmm... no, it's natural to calf press heavier on a machine compared to freeweight squats because the stabilizing is done for him, I've experienced the same thing too.



This post has been edited by darklight79: Apr 23 2008, 08:01 PM

Arms 23/4/2008
Hammer chins 2 x 8
BW dips 2 x 8

Dumbell curls (per arm)
50lbs x 8
50lbs x 5 (fukker, don't know wtf happened, i think my wrists are still fatigued from the deadlifting yesterday)
40lbs x 9
40lbs x 9
35lbs x 10 (much better, i almost started smiling again, almost)

Supersetted with:-
Skullcrushers
120lbs x 9
120lbs x 9
120lbs x 9
115lbs x 8
95lbs x 13

Machine preacher curls
8 plates x 10
9 plates x 10
9 plates x 10
9 plates x 10
8 plates x 9

Supersetted with :-
CGBP
185lbs x 9
155lbs x 10
155lbs x 10
135lbs x 12
135lbs x 12

Concentration curls
20lbs x 12
20lbs x 12
20lbs x 12
15lbs x 12

Supersetted with:-
BW dips
BW x 12
BW x 12
BW x 12
BW x 0 (muscular fatigue)

Comments:-
Mediocre arm workout. I'm still fatigued from my deadlift workout. Endurance PRs in db curls, poundage PRs in machine preachers and skullcrushers but experienced muscular and joint fatigue on CGBP, and last set of BW dips. I think i need a day off after heavy deadlifting.

This post has been edited by darklight79: Apr 23 2008, 08:02 PM

Well, I guess stabilizing's done for you. And maybe he's using a different leg machine.

Doesn't matter as long as you're still getting in a great calf workout. =) Wei, you still haven't told me, how's the stance in your squats? And the diet change thingie.

Bro, your goals are bodybuilding correct? IF you're using the bodybuilding stance (legs closer together), you don't have to go ATG, in fact, it's more dangerous to do so. Your main aim is to develop your quads, outer and inner sweep. When you get to advanced stages, going ATG may take you more away from your desired physique as the glutes get more emphasis than the quads. For example, some of Ronnie's squat vids, ever seen him go ATG?

And as for your diet, you're doing a good thing but try to get in a bit more carbs during pre and post workout times. And you need a lot of good fat too. Natty PB comes to mind.

Steffi's. That brand has no added sugar.

Yes, which is why in bodybuilding, weight does not matter. Contraction and mind muscle connection does. I don't go ATG wide stance. Powerlifting is not my goal. I've not done one rep maxes for a long, long time.

Yeah i work out abs on arm day but not many sets. I'm happy with a 4 pack. What matters is people see i'm a bodybuilder without me needing to take off my shirt. =) Not pulling it up all the time and say hey look at my abs.

And i guess not using weights for abs cos they'll cos the muscles to protrude outwards once they grow in size.

Back (Thickness oriented) 25/4/2008

Barbell rows
Warm up
Bar x 12
135lbs x 12

Work sets
215lbs x 10
215lbs x 10
205lbs x 10
185lbs x 10
155lbs x 12
155lbs x 13

Cable rows
16 plates x 10
15 plates x 10
13 plates x 11
12 plates x 11
11 plates x 12
11 plates x 12

Hammer grip pulldowns
100lbs x 12
100lbs x 12
100lbs x 12
90lbs x 10
80lbs x 14

Dumbell shrugs (per hand)
90lb x 15
90lb x 15
90lb x 15
90lb x 15
90lb x 12

Comments:-
PR's made again. Definitely better than last rotation here:-
http://forum.lowyat.net/index.php?showtopi...post&p=16708071

The gym is gonna run out of plates for me on their machines very soon.



This post has been edited by darklight79: Apr 26 2008, 09:22 PM

Legs 26/4/2008

Leg presses
Warm up
225lbs x 12
240lbs x 12

Work sets
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10
390lbs x 10

*Went to washroom to vomit for a bit*

Then continued with:-

Leg curls
4 plates x 12
6 plates x 10
6 plates x 10
5 plates x 12
5 plates x 12
4 plates x 15
4 plates x 15

Leg extensions
225lbs x 15
225lbs x 15
225lbs x 15
225lbs x 15
210lbs x 15
195lbs x 15

Calf presses on leg press machine
240lbs x 20
240lbs x 20
225lbs x 20
225lbs x 20

Comments:-
*Urp* 200 reps total on leg presses aren't fun.

I was supposed to do just 10 x 10 of leg presses and at the end go for some db walking lunges but i didn't feel like it, so i opted for the extra sets of leg presses. Believe me when i say i'm not doing 200 reps again anytime soon. I'd rather increase the poundage on the next 10 x 10 and stick with that.
I had to drink half of my whey/dex PWO in the washroom to replace my electrolytes. It's not hardcore to throw up, but i just couldn't hold my food in. But the pump was beautifully insane. The veins were popping out on my quads.

Chest 27/4/2008 Low volume day (deloading?)
Time taken : 1 hour 20mins
Total sets: 25
Incline Dumbell Press (per hand)

Warm up
45lbs x 12
50lbs x 10

Work sets
100 pounders x 12
100 pounders x 12 Endurance PR
80 pounders x 10
80 pounders x 10
70 pounders x 10

Hammer Strength Chest Press
180lbs x 9
180lbs x 9 Strength PR
180lbs x 7
140lbs x 10
140lbs x 10

Dumbell pullovers
60lbs x 10
60lbs x 10
60lbs x 10 Endurance PR

Cable crossovers
50lbs x 15
50lbs x 15
50lbs x 15
40lbs x 15

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

Comments:-
Definitely stronger in everything, sticking to the 100's for incline db presses for a while. I will not push the 110's so fast because of the risk of shoulder injury. As it is, getting the 100's into position is pretty difficult and i won't risk sacrificing form.

Comparison to last rotation's similar workout can be found here:-

http://forum.lowyat.net/index.php?showtopi...post&p=16726908

This post has been edited by darklight79: Apr 28 2008, 08:35 PM

Heh...Glad i could help your workouts in some way. The feeling to throw up wasn't there till the last 2 sets. The moment i finished, the feeling subsided but came up again when i took some water. It was then that I had to rush to the washroom to hurl.

Vomiting is catabolic, that's why i had to drink half of my PWO shake in advance. I'll update yesterday's chest workout later. I'm still feeling lazy. Thank goodness today's a rest day.

Yes. Everything is purely instinctual. I strongly believe in it. Too many people put too many absolutes into their training regime like making it a must to deload or back off every 3 weeks, 5 days, 3 hours, 2mins and 45 secs, etc. If you keep making progress, why slow down the momentum? If you feel the gains are stagnating, just reduce the volume/poundages. Just make the necessary adjustments. Simple isn't it? Listening to the body is very important.

I don't aim for PR's, they just come naturally. I just write down in my journal what i lifted on that particular day and compare it to last rotation's workout. I mean, hey... if i don't increase poundages, at least i find i manage to get in a few extra reps or sets. It's still progression.

Touch the floor lightly between reps. =) Tell you what, I'll take a video when i next deadlift. I'll be warming up with a 315lbs for about 8-10 reps so you'll be able to see it when i post it up.

Arms 29/4/2008

Warm up
BW dips 2 x 10
BW hammer chin ups 2 x 10

Barbell curl
135lbs x 9
135lbs x 8
135lbs x 5
115lbs x 10
115lbs x 9

Supersetted with:-
CGBP
165lb x 10
185lb x 10
195lb x 10
205lb x 7
205lb x 7

Machine preacher curls
11 plates x 7
11 plates x 7
10 plates x 7
8 plates x 9
8 plates x 9

Supersetted with:-
One arm db extensions (per hand)
35lbs x 10
30lbs x 12
30lbs x 11
25lbs x 12
25lbs x 12

Hammer curls (per hand)
30lbs x 10
30lbs x 10
30lbs x 10
25lbs x 10

Supersetted with:-
BW Dips[
BW x 12
BW x 12
BW x 12
BW x 11

---

Added on April 29, 2008, 9:53 pmLol. The wonders of instinctive training. Much better than a pre-planned powerlifting workout don't you think? All that bullshit kippling pull ups for power and all that does nothing for mass. Basic, tried and true conventional bodybuilding exercises and routines are the ones which build muscle, high reps and high volume. It's Terry Gallyot's gym right? The Ultimate Gym?

This post has been edited by darklight79: Apr 29 2008, 09:53 PM

Glucolin

Go to bodybuilding.com and type out exercise guide in the search button.



This post has been edited by darklight79: Apr 30 2008, 08:22 PM

Legs 30/4/2008

Squats
Warm up
115lbs x 12
135lbs x 12
225lbs x 10

Work sets
300lbs x 10
305lbs x 8
315lbs x 6
225lbs x 10
225lbs x 10

Leg curls
6 plates x 10
6 plates x 10
4 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15

Leg extensions
240lbs x 12
240lbs x 12
240lbs x 12
255lbs x 12
255lbs x 12
255lbs x 12

Comparison to last rotation:-
http://forum.lowyat.net/index.php?showtopi...post&p=16817711

Squats PRs broken. Awesome workout. I know i could've went heavier on the squats, 305lbs seemed so easy but let's take it slow and easy. Watch out for the next squat workout. Probably might add another 20lbs. I will hit 400lbs squat before the year ends.

Best part, i don't need no crappy Russian/Polish/German/whatever-country ya-call-it so called planned powerlifting program.

Never heard of it. THey're both in Wangsa Maju right? The only gym i've been to there is the Ultimate Gym.

Hey buddy! =) Great to see you again. Sure, looking forward to it!

Again, instinctive training which has been constantly drilled into my head by Terry, Hola Bola and Zethri.

Feel free to plagiarize my workouts. No problem.

More sets = my body responds to extremely high volume, and mroe sets with different rep ranges to target all muscle fibers. No point picking out 5-6 exercises and doing just 3-4 sets for them. I prefer to pick 2-3 good exercises and hammer the hell out of them with as many sets as possible to reap the full benefits of that exercise.

---

Added on May 1, 2008, 10:40 amSneak preview of chest and right delt. Full body shots in a month's time. =)



This post has been edited by darklight79: May 1 2008, 10:40 AM

Stick to shoulder presses. IF you must add an isolation for shoulders, go for lateral raises. No need to do front raises, your anterior delts get hit enough with chest pressing movements and normal shoulder presses.