No problem.

Well, this is what Terry said to me. Stay away from supersets, tri sets, compound sets, etc. Less reps, but not too low though, keep it around 6-8. Heavy weight but in good form. I don't suggest burn sets for ectos while bulking but that's my opinion.

Always glad to help out.

Legs 17/4/2008

Squats
Warm up
115lb x 12
135lb x 6 (I got bored of warming up so i cut it short)

Work sets
295lb x 10
305lb x 8
295lb x 10
285lb x 6
225lb x 12

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

Leg extensions
255lb x 13
255lb x 12
225lb x 14
210lb x 14
195lb x 14
180lb x 15

Calf presses on leg press machine
285lb x 20
285lb x 20
270lb x 20
255lb x 20
225lb x 20
225lb x 20

Comments:-
All PRs shattered, strength and endurance wise. =)

'Nuff said.

This post has been edited by darklight79: Apr 17 2008, 10:11 PM

Thanks for replying dark,

For example if I am actually preparing for a push pull split routine, I should probably go on a 6 x 4 routine since I am still trying gain some decent muscles. For cutting, i go around 10-12 reps for 5-6 sets?

---

Added on April 17, 2008, 11:58 pmForget about high reps for cutting and low reps for bulk. Don't get too technical. The key word is progression. Doesn't really matter too much what rep/set scheme you use as long as you're progressing. You get what I mean right? It's more of your diet which you need to address.

This post has been edited by darklight79: Apr 18 2008, 12:02 AM

Yeah, I understand. There isnt a necessity in low reps for bulk and high reps for a cut. Sometimes a high rep scheme may even work for a bulk, as long as I see decent gains, its fine. Thanks for the tips dark.

Darklight,

I have a question about Whey protein, BCAA and Casein Protein.

Can I freeze all the above below 0c and still retain the protein value as if I mix them with water?

I was thinking of making ice-cream with whey protein, since it taste really nice with milk. I think the recipe is like milk + eggs + whey protein or something of similar.

I reckon the BCAA I tried from Nick earlier today might be a good popsicle. Those water based like ice cream (I wonder do they sell it anymore)

Healthy ice-cream seems like a good commercial product though, LOL.

@shanecross,

Eh, maybe you could try that as well if it doesn't affect the nutritional value, just a thought.

Thanks in advance.

Cheers,

Ken

good way to get those monies. RM10 per cone lol

Back (Width oriented) 19/4/2008

So i trained at Fitness First Curve with my ex girlfriend. She had a free pass so she invited me along and I decided to go. Yesterday's workout was awesome. PR's were shattered to hell. Here we go:-

Wide grip suppinated pulldowns
Warm up
110lb x 12
130lb x 10

Work sets (converted from kilograms since the machines there used that unit instead of the standard pounds)
200lbs x 10
210lbs x 10
200lbs x 8
190lbs x 8
165lbs x 9

*I had to lock my thighs under the leg rests real tight as I was pulling the whole stack, my body had a tendency to lift upwards.

One arm dumbell rows (per hand)
80lbs x 11
85lbs x 10
85lbs x 10
85lbs x 10
80lbs x 11

Technogym Low Row Machine
130lbs x 11
145lbs x 11
155lbs x 10
145lbs x 11
145lbs x 10

Dumbell shrugs (lbs per hand)
85's x 15
85's x 15
85's x 15
85's x 15
85's x 12

Comments:-
That branch had an excellent setup. I highly recommened that place even though I'm not really much of a fan of commercial gyms.

This post has been edited by darklight79: Apr 20 2008, 02:02 PM

Chest/Delts 21/4/2008

High Incline Smith Machine Bench Press
Warm up
115 x 12
135 x 10

Work sets
280lbs x 10
275lbs x 9
180lbs x 12
225lbs x 9
205lbs x 9

Weighted Dips
BW + 35lbs x 11
BW + 35lbs x 11
BW + 35lbs x 11
BW x 12
BW x 13

Flat dumbell bench (per hand)
40lbs x 12
45lbs x 12
50lbs x 12
45lbs x 10
40lbs x 11

Cable crossovers (per side)
50lbs x 15
60lbs x 12
60lbs x 12
50lbs x 15
50lbs x 14

Lateral cable raises
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 12
20lbs x 15

Comments:-
All PRs shattered again in terms of strength and endurance. I'm on a roll. Must be the changes in my preworkout meal and my new supplement CoQ10, or could it be psychological. Who cares. =)

30lbs of cable lateral raise at 12 reps range. damn. freaking delts lol.

Well if you compare it to the last workout :-

http://forum.lowyat.net/index.php?showtopi...post&p=16610192

I wanted to set a mini PR. No way i can do lateral cable raises with 40lbs. Not yet anyway so i might as well try for endurance PR's. It's still better than nothing. Heh.

Darklight,

I did try to gain muscle recently after joining the GroupX classes for years. But, I find it hard for me to lift the weight. How do I focus on the training and at the same time forget about the pain, and feel good about it?

I appreciate if you could share the tips with us...

TQ

Traps/Legs 22/4/2008

Deadlifts
Warm up
135lbs x 10
225lbs x 10

Work sets
315lbs x 5
405lbs x 3
455lbs x 1
465lbs x 1
315lbs x 5
315lbs x 8

Hack squats
225lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8

Leg curls
4 plates x 11
4 plates x 11
4 plates x 11
4 plates x 11
4 plates x 11
3 plates x 15

Leg extensions (different machine, the weights weren't labelled wtf?)
10 plates x 13
10 plates x 13
10 plates x 13
10 plates x 13
10 plates x 13
10 plates x 13

Seated calf raises
20kg x 20
60kg x 20
60kg x 20
60kg x 20
60kg x 20
50kg x 20
50kg x 20

Comments :-
Yea.... nicely working my way back to my old 500lb deadlift. Definitely recovered fully from my back surgery. *smiles*

I'm sorry, don't really get your question. What're GroupX classes? You need a good, balanced training program, proper nutrition helps with growth and aids with recovery. Refer to the stickies for a training programs and nutrition tips.

Wouldn't GroupX classes be one of those training classes done by Fitness First?

I have no idea mate. Never heard of them. But i did enjoy my guest pass to FF Curve.

Darklight,

GroupX classes consists of several high cardio group exercises, such as;

1) Body Pump
2) Body Step
3) Body Attack
4) Body Jam
5) Body Balance
6) RPM
7) etc...

Body Pump class is actually body toning, more to structured muscle gaining programme. But the class run in group of 20-40 people, and the instructors can not focus on every one like PT.

Imo, those classes are absolute crap if your goal is muscle building. Have you seen the intructors there? They're toned I admit but they definitely don't look like bodybuilders. Quite skinny actually. Those activities just sap your energy and take away recovery ability.

i call those entertaining-high-intensity-aerobics hahahaha

Heh. Well I'm not dissin' it. It's a pretty ok way to burn fat but for bodybuilding purposes, I think good old training and dieting are the best methods.

Btw, i'm gonna start deadlifting every 18 days or so from now on. It seems to help with poundage progress so much better. I knew i could pull maybe 20lbs more but I'm playing conservative from now on.