I dunno, I mean it's not like I'm describing an exercise, I'm just stating exercise selection.

Nah, the H & F main area is cluttered up with threads already. I think it's better if I put it on page one of my journal. Don't want to give poor MP a headache.

Cool, lemme know how it goes.

Ok thanks for the feedback. Page 1 will be updated. I've got gym in a while, but when i get my ass back, I'll update tonight.

want some chicken with your rice and eggs? haha.

/tries to comprehend the logic of instinctive training.

its good to know that you don't eat 6 or 7 religious meals a day and have much leeway to consume local delicacies. those food pics are awesome!

on a sidenote, i've just strated HVT style training - feels good to be back in d gym after a long layoff. strength loss is definitely there.

quick question again: how do u go about increasing your weights? your previous post mentioned total volume, but should i aim to increase my lifts each week by small poundage increments?

Also, I notice that your worksets are always 4 sets?

Is there a reason for this?

i suppose if you're comfortable in increasing weights while maintaining the same rep range, by all means go ahead!

You either increase the volume with the same weight or increase the weight with the same volume. It's how you feel, go by feel. That's the beauty of instinctive training. If you think you can do a lil heavier compared to last week, do so. IF you feel you can do a LOT heavier, go for it. IF you feel a lil under then sun and can't lift as heavy, cut back on the poundage and grind out more reps per set.

No. Terry's suggestion.

Yes. =)

Shoulders, 3 December 2008
Time take with 2 partners : 45 mins

Smith machine shoulder presses
Warm up
115lbs x 10
135lbs x 10

Work sets
205lbs x 7
205lbs x 5 drop set to 185lbs x 3 drop set to 155lbs x 3
185lbs x 12
135lbs x 15 (partials)

Dumbell shoulder press
50lbs x 10
50lbs x 12
45lbs x 12
45lbs x 11

Cable lateral raises (per side)
30lbs x 12
30lbs x 12
20lbs x 12
20lbs x 12

---

Added on December 4, 2008, 1:22 pmUpdated exercise selection:-


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) of leg presses 10 x 10 and squats (traditional style of 4 sets) 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, 01:23 PM

suh-weeeeeeeeeeeeeeeeeet.

This is great. It looks good. I see you mentioned GVT for legs, what do you make of GVT as a whole?

Well, to tell you the truth, we've been tempted to try GVT for other large bodyparts but we're still hesitant. One thing i can tell you is if you don't feel like throwing up after 10 sets of leg presses resting just 15.20 secs, it's not considered real GVT. =P

yo, nice post! i finally understand what superset means haha...

when i begin HVT in a few days' time, i am very sure that my muscles will feel extremely sore the next day after. since i'm supposed to hit the gym 5 continuous days per week, lets say if i get extremely sore from monday's chest training, will it affect tuesday's back training? and if it does, how so? also, will it have any adverse effects on the previous day's muscle group (in this case chest), since its still halfway recovering?

GVT sounded do-able until you mentioned throwing up. lol

Yep.

Nope.

Nope.

Yep.

is there any possible way to do this in 3 days per week? 4 or 5 days are kinda packed for me

Ok, my split is like so:-
Monday chest
Tuesday back
wednesday legs
thursday shoulders
friday arms

So you can do

Monday Chest, shoulders, biceps (for shoulders don't do shoulder presses, just do 5 sets of lateral raises instead)
Wednesday legs
Friday Back triceps

4 word reply... LOL thank you.

the 3 days per week routine, is it just as effective or less effective as compared to 5 days per week? might have difficulties fitting 5days a week once college starts again =(

The 3 day thingie still hits all bodyparts.

DL you're nasty!

And what did I do?

darklight, u have no idea how thankful i am to you lol. seriously, thanks !! hope you will continue to guide us newbies on basic bodybuilding knowledge. my respect goes to you.

oh, by the way, for smith machine shoulder presses, i've seen people doing it behind the neck... i usually do it from the front, and standing. (i've seen people do it sitting, but i've never tried it before). what are the differences between standing/seating, and behind/front? which would be more benefiting for body posture and shoulder shape? i'm curious, how do you do yours?

This post has been edited by wallpaper89: Dec 6 2008, 12:52 AM

From a bodybuilding point of view, seated. Cos you can use more weight. Do NOT do behind the neck, it increases the risk of rotator cuff injury. Not many people have sufficient shoulder girdle flexibility to benefit from behind the neck presses and you don't want to find that out the hard way believe me . And all that talk about standing military presses for core isn't very applicable to bodybuilding.

Legs Thursday 4/12/2008

Deadlifts
Warm up
135lbs x 5
225lbs x 5

Work sets
315lbs x 5
405lbs x 1
425lbx x 1
475lbs (failed attempt)
425lbs x 1
315lbs x 8

Leg curls
5 plates x 12
5 plates x 12
5 plates x 8 drop set to 4 plates x 4
4 plates x 13

Calf presses
315lbs x 20
Full stack x 25
Full stack x 20
405lbs x 20

Standing calf raises (per leg)
BW + 50lbs x 15
BW + 50lbs x 15
BW + 35lbsx 15

Comments:-
Had to lay off leg extensions, quads were still sore from last week's leg workout. Funny, I failed the 475 pounds deadlift possibly because I overdid the warmup sets. Stay tuned, will try again in 2 weeks time.