No no. Lol. I only have you an example for chest. It may be different for other bodyparts. For example on back day we do 5 compound exercises. I'll compile the list in a while, maybe later in the day.

As for the leg day thingie, You need to understand my goals are bodybuilding oriented. Hypertrophy first, strength second. The problem with compounds are that even though they are most useful to a beginner, in the long term they only serve to keep improving your strong points and neglect your weak links. Isolation exercises help strengthen the weak links which in turn improve your compounds get it? =)

Sometimes i fail to hit 10 reps because of muscular failure so i reduce the weight accordingly in order to complete at least 10 reps in the next set. Even though i decide to max out occasionally with 3-5 reps, the last set of a compound exercise should always be a high rep burn/pump set of at least 12 repetitions. This helps flush blood into the muscles as well as prevent wear and tear on the joints. Your muscular strength usually advances faster than your joint strength, which is why sometimes you don't see me making poundage PR's too often, I try for endurance PR's on some workouts.

Oh wow no. Every workout session is extremely intense. It doesn't necessarily mean a lesser requirement of pushing oneself, but it reduces the chance of getting demotivated, if you fail at a strength PR, no biggie, go for endurance PR's. Volume is the key word here as i keep saying. One cannot keep progressing in their poundages in a linear manner, else we'd all be pushing insane numbers by now.

Okay, I get what you're saying. It would be quite difficult for me to gauge 'progress' this way though, because I'm used to associating it with a PR.

Measuring it as volume would need more calculation and understanding. So would you say that there's a volume increase everytime you hit the gym?

The list would be helpful, but it's no immediate hurry. Many thanks. Looking forward to something new.

Back 2 December 2008
Workout time 1 hour with 2 partners

Seated cable rows
Warm up
70lbs x 12
70lbs x 12

Work sets
170lbs x 12 (vid)

200lbs x 10
170lbs x 12
150lbs x 12

Wide grip suppinated pulldowns
110lbs x 11
120lbs x 8 drop set to 100lbs x 4 drop set to 80lbs x 3
100lbs x 12
110lbs x 11

Close grip pulldowns
100lbs x 12
110lbs x 10
110lbs x 10
100lbs x 12

Medium grip machine rows
100lbs x 12
110lbs x 10
90lbs x 20
90lbs x 17

This post has been edited by darklight79: Dec 2 2008, 10:42 PM

Yeah, it's a big change if you're used to planned training compared to instinctive training.

Yes, we can't keep hitting poundage PR's all the time. Strength progression is never linear. So sometimes we would do a few workouts without attempting to increase the poundage from the previous week but we try hitting more reps with it or doing straight sets with the heaviest set from the previous week.

Yeah, gimme a while. I'm still pooped from my workout.

yeah, the list of compound/isolation workout for each body part would be very helpful. i wanna try HVT as well since i dont excel in Rippetoe. do you have any article associated with this? thanks

i have a question.

why do you choose to do supinated pull downs? just curious, cause i thought supinated pulldowns engage the biceps more than pronated. thanks

Response to mofonyx and yeahs4.1:-
Chest:-
Compounds
Flat barbell bench press
Machine chest press
Incline barbell bench press
Flat db bench press
Incline db bench press
Smith machine incline bench press
Gironda neck presses

Then isolations:-
Flat db flyes
Incline db flyes
Cable crossovers

Pick 3 compounds, 1 isolation


Back
Seated cable rows (H)
Machine rows (H)
Barbell rows (H)
Close grip suppinated pulldowns (V)
Wide grip suppinated pulldowns (V)
Hammer grip pulldowns (V)
Behind the neck pulldowns (V)
One arm db rows (H)
T-bar rows (H)
Shrugs (Done at the end of every back workout)
*H - horizontal
*V - vertical

Pick 2 horizontal and 2 vertical pulling movements


Shoulders
Compounds
Smith machine shoulder press
Seated barbell shoulder press
Seated dumbell shoulder press
Military press

Pick 2 compounds

Isolation for side delts
Db side lateral raises
Cable side lateral raises

Pick either 1 for side delts

Isolation for rear delts
Bent over rear delt raises
Seated rear delt raises
Face pulls

Pick 1 for rear delts

Legs
This is a bit different. We alternate between GVT (German Volume Training) and squats every week.

Then we finish off with:
Leg extensions
Leg curls
Calf presses

Arms
Biceps
Standing dd curl
Concentration curls
E-Z Bar curls
Seated incline dumbell curls
Machine curls
Preacher curls

Triceps
Tri extensions
Close grip bench presses
Weighted dips
Machine dips
One/2 armed overhead tri extension
Tricep pressdowns

Pick 3 each. Done superset style, which means NO rest at all. The moment you finish a set of bis you move straight to tris.



This post has been edited by darklight79: Dec 4 2008, 01:13 PM

OMG....lol

your friend gained 10kg of lean mass in 2 month...that is kinda impressive, how is his diet?

He doesn't take whey. That's all the more impressive because of that. He has milk and oats in the morning, modifies his meals the way i taught him to, and joins me and my other partner for dinner after almost every training session. We try eating within an hour after gym. Milk and oats preworkout. And he takes milk before he sleeps.

Thanks darkie, you're a legend. I'll be sure to buy you your favourite drink if we're in Malaysia at the same time.

thanks for the workout sample, i had almost the same thing on my mind.

btw, as a matter of fact, nutrition is the main concern of gaining weight. may i know what's the modification you suggested, aside from load protein in every meal, 6 meals everyday, eat every 3 hours and so on..

darkie, I forgot to ask. Is volume calculated per workout? or as a whole day?

If it's calculated per workout, how do you track week by week progress if you vary workouts frequently?

Also, is progress measured by volume? i.e. if you did 1,500kg last week in volume, do you aim for 1,750kg this week? Do you calculate and determine a rough amount of how much lifting is required, or do you have a mental gauge from experience?

Thanks again big guy

Hey darkie, first off: this journal is awesome. Have learnt quite a bit in my own BB journey.

I've got some n00b questions:

On Leg Day, you do Squats first as a warmup. I've read around and most recommend doing Leg Extensions first, to get the blood flowing and such. What's your take on this?

The vid of you doing the seated cable row, I see that you lean forward then pull the weight back. Is that the "proper" way? Because my rows are done with my back straight as a rod.

And kudos for the cable crossover vid. Been not getting a good pump with the way I did it before.

As usual, many thanks.

Darkie indeed u have provided tons of informative infor here. Awesome awesome awesome, i have implement some of the HVT in my training but for those BIG 3 i m still doing for stregth. Tonight i gona add in the cable cross over for my isolation and still thinking of other than bench press and dumbell incline bench which compound i would do thou. hehe. Anywhere, thx again for the effort.

Mcbarney, i think if u do the leg extension first, u can reach ur full potential for squat thou.

It's alright bro. I'm here to help. =)

I don't eat 6 times a day. I have breakfast at 7.30am, lunch at 12-1, preworkout at 5pm, protein shake PWO, then dinner at 8pm and milk before i sleep. Pretty convenient no? And as for sample meals:-


http://www.friendster.com/viewphotos.php?u...938&a=841374091

There's a mixture of healthy and unhealthy food in there, so i'm sure you'll know which is which.

Bro, you think too much. =) This is instinctual training. You do NOT go in with calculations. If you feel you can lift heavier, go ahead, if not, cut back the weight and do more reps. It's pretty simple but you will get stronger and bigger. That's the beauty of the program.

It depends, are you talking about pre-exhaustion or using leg extensions as a for of warm up? The principle of specificity applies my friend. You wanna do squats, warm up with light squats. You wanna bench, warm up with that. Pretty simple.

However IF you're talking about pre exhaustion where one does flyes before bench press, leg extensions before squats, etc, I for one do not recommend it. There was a study done on the progression and growth of trainees who did pre exhaust and those who did it the traditional way. The results were more in favour of the latter.

Notice that i do NOT use body momentum to pull the weight towards my torso. Only when the weight has reached my torso then I lean backwards for the greater contraction.

No problem.

Thanks, it's good to know. You're welcome.

I need some feedback. Would you guys rather I put the exercise selection of HVT on the front page or continue it here?

This post has been edited by darklight79: Dec 3 2008, 01:08 PM

this plate of chicken rice is awesome..lol

i think we will prefer both

hey, i would say put it in the exercises corner.

yeah, would agree that you start up a new thread, guaranteed that feedback and more questions would pouring in

im reading your journal everyday now, so keep it up and thank you =) will most probably start HVT next tuesday-saturday, then monday-friday all the way. for now, my next two sessions in the week will be rojak-style though.

eggs > chicken meat? lol