Back Wednesday 21 January 2009

Seated cable rows
Warm up
60lbs x 12
70lbs x 12

Work sets
210lbs x 10 (Full stack)
210lbs x 8
160lbs x 12

Barbell rows
185lbs x 8
155lbs x 10
135lbs x 12

Wide grip pulldowns
110lbs x 10
110lbs x 10
110lbs x 12

Hammer grip machine rows
130lbs x 10
120lbs x 10
120lbs x 10

Cable pullovers
60lbs x 12 x 7

Barbell shrugs
245lbs x 10
295lbs x 10
295lbs x 10

Smith machine shrugs
225lbs x 10 x 7

Do you pack your own food?

The hospitals in UK only have.. baked potatoes (at least the last one I was placed to). It's 9 to 5 so yeah, about the same as your schedule.

Nah.. too lazy. Lol.

Happy CNY boss! Angpau please xD

*Logged in from gf's account*

Ask yingjee to give you. She handles all the angpows.

This post has been edited by yingjee: Jan 24 2009, 07:51 PM

You couple wif Yingjee? waa i don know that... Happy CNY bro.

Lol... too lazy to log into my account at her place. Thanks.

Shoulders 30 January 2008

Dumbell shoulder press
Warm up
30lbs x 12
35lbs x 12

Work sets
70lbs x 12
80lbs x 8
70lbs x 9
60lbs x 9

Barbell front raises
75lbs x 10
75lbs x 10
50lbs x 10

Lateral raises
20lbs x 10
20lbs x 10
15lbs x 10
10lbs x 12 x 7

Rear delt raises
15lbs x 10 x 3
10lbs x 12 x 5
5lbs x 12 x 2

holy crapppp..i didnt know too


Chow

I'm terribly heartbroken that darklight is off the market.

Lol, it's been a while. Old news bro.

..................

Get away from me!

ROFL!!!, dropping by to wish you Happy CNY...and thanks for your suggestions and tips.... trying on them now....every workout seems to have some sore the next day lol...

Arms 6 February 2009

Preacher curls
85lbs x 8
85lbs x 10
75lbs x 11

Overhead dumbell triceps extensions
90lbs x 12
90lbs x 12
80lbs x 10

Concentration curls
30lbs x 8
25lbs x 10
25lbs x 10

French presses
85lbs x 10
80lbs x 10
75lbs x 10

EZ barbell curls (30 secs rest between sets)
50lbs x 10 x 5
40lbs x 10 x 2

Tricep pressdowns (30 secs rest)
70lbs x 10 x 5
50lbs x 10 x 2

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Added on February 4, 2009, 1:02 pmChest 2/2/2009
High Incline Dumbell Press
Warm up
40lbs x 12
45lbs x 12

Work sets
95lbs x 9
95lbs x 9
95lbs x 6 drop set 70lbs x 4

Flat dumbell bench
80lbs x 9
80lbs x 9
70lbs x 9

Decline barbell bench
135lbs x 12
155lbs x 12
185lbs x 12

Cable crossovers
50lbs x 12 x 2
40lbs x 12 x 5

This post has been edited by darklight79: Feb 4 2009, 04:42 PM

Back 3/2/2009
Barbell rows
Warm up
115lbs x 12
115lbs x 10

Work sets
205lbs x 10
205lbs x 10
185lbs x 12

Wide grip lat pulldowns
140lbs x 10
140lbs x 6 drop set 120lbs x 4
130lbs x 10

Cable rows
140lbs x 10
140lbs x 10
130lbs x 10

Machine hammer rows
140lbs x 10
140lbs x 10
120lbs x 12

Cable pullovers
70lbs x 10 x 7

Shrugs
295lbs x 12
295lbs x 12
295lbs x 12
295lbs x 10

This post has been edited by darklight79: Feb 4 2009, 04:41 PM

How are your barbell rows?

Like Pendlay says it or no deloading in between?

A video would also be awesome.

Hey darklight... been doing hvt for the 3rd week now... not too sure how is my progress going but i feel that i got weaker,

Is it usual to feel that the same 25lbs dumbbells are dead heavy on this week compared to last week?

Would really appreciate if you could pop by my training log [ http://forum.lowyat.net/topic/805200 ] to give comments...

Thank you.

I once showed Pendlay rows to Terry and he said they were useless. Deloading means no time under tension means the targeted muscles aren't put under continuous stress. My barbell rows are the classic type which bodybuilders use and my back has improved a lot. A vid next week then.

Replied.

Which one do you reckon is more difficult? The pendlay is supposed to be better for your back.

I've seen dudes row 100kg with a solid back so I may be wrong.

Lol, definitely conventional barbell rows are more difficult. When you deloaed you get rest time. I ain't got no back problems so far.

I tried conventional rows today, I'm still evaluating it and I actually kinda like it.

Not questioning Terry's experience, but apparently the Pendlay style of rowing activates the lats more than bent over rows.

I'm sure you already have this link, but I'll link you anyway
http://stronglifts.com/how-to-perform-the-...rect-technique/

This post has been edited by mofonyx: Feb 6 2009, 08:41 AM