Back 18/2/2009

Barbell rows
Warm up
115lbs x 12
135lbs x 10

Work sets
225lbs x 10
225lbs x 9
205lbs x 9

Cable rows
160lbs x 10
140lbs x 10
140lbs x 10

Hammer grip pulldowns
110lbs x 10
110lbs x 9
100lbs x 9

Machine rows
160lbs x 8
140lbs x 9
120lbs x 10

Cable pullovers
70lbs x 10 x 5
60lbs x 12 x 2

Barbell shrugs
295lbs x 12
295lbs x 10
225lbs x 12

Shoulders 20/2/2009

Dumbell shoulder press
Warm up
35lbs x 12
35lbs x 10

Work sets
80lbs x 10
70lbs x 10
70lbs x 9
50lbs x 12

Front barbell raises
65lbs x 10
65lbs x 10
45lbs x 10

Dumbell lateral raises
15lbs x 10 x 3
10lbs x 12 x 7

Rear lateral raises
20lbs x 10 x 3
10lbs x 12 x 7

Comments:-
Lots of pump sets today. Joints showing wear and tear. Need to go on a light phase for a few weeks or maybe a layoff.

yo dark! ... i have a feeling my chest is still shrinking even though im with hvt now ...im one of those with moobs and its getting more obvious now when i wear any t-shirts..previously it wasnt that obvious(previously with rippetoe, and before rippetoe was on some random 3 times a week full body workout)... what should i do? :/ :/ :/

Lol. You ain't eating enough buddy. Both my partners are going crazy with chest growth. And it takes time. You just modified your diet. Don' tell me you expect instant gains.

Yeah i've been eating more lately... i dont expect instant gains, but...just dont want to see my chest keep shrinking . Anyway will give it another few weeks to see what progress it is making before seeking your advice again.

give it a few months dude
make realistic goals not idealistic
get to know your body first before making goals u dont think u cant achieve
else you'll be dejected

btw darkie, one quick question
i like to change my routines every other week
like if week 1, my back routine is lat pulldowns (front), lat pulldowns (back), hammer grip pulldowns, cable rows, bb rows and lastly t-bar rows
and week 2 i terbalikkan the routine like start with barbell rows, t-bar rows, then go the machines etc....and then week 3 start again with week 1's, will it affect growth?

It's fine. I do that too, unless you want to specifically gain strength in a particular lift, then stick with the same order or start with that exercise first.

This post has been edited by darklight79: Feb 23 2009, 12:20 AM

bro.. just wanna ask ur opinion..

starting from today, im switching my programme from full body to HVT, the problem is... i really hate when it come to legs day.. huhu.. squats.. calf raises.. yucks.. it's a bore day to me.. at the same time, I jog everyday, can I skip my legs day and doing something else?

One more thing, any other idea to do preacher curl without using the bench, coz im workout-ing at home.. i do have a simple tools like barbell, and dumbell...

any idea?

ps:i edi asked the same quest at the BB thread, but no answer.. huhu..

This post has been edited by sprix: Feb 23 2009, 12:49 PM

Lol, too free in office

HVT Template for DL
http://www.mediafire.com/?bicytexvu2d

This post has been edited by yeah_guyz: Feb 23 2009, 06:14 PM

hahaha.. kind of.. actually, i edi have the programme.. but, need to macthup with my limited equipment.. huhu..

edit: thanks anyway..

This post has been edited by sprix: Feb 23 2009, 07:20 PM

Sure you can skip legs, if you want to look like a total Johnny Bravo retard and let all the girls laugh at your skinny legs. You think women are blind? They can see skinny legs even through thick baggy pants.

so darkie, bile nak masuk test and boldenone?
hahahaha

hahaha... thanks dude..

ps: today is my legs day.. sigh..

hey there,.. i've been trying this new routine for 5 weeks+...but everytime i look at the mirror...noticing my chest shrinking again and again.... i really want to know what factors that cause such to happen...i'm adjusting to everything that darklight told me to...

just today i simply inspect and again...it shrink again =.= ... should i add in even more volume on chest or do i need to train it more often, eg twice per week? or 3? :/

oh dark, need your expertise here, help!!!

well since dark belum reply let me help
its been 5 weeks dude
wait la...
its not a bout routine that much

u jaga diet?
if u relied too much on whey/true mass/serious mass and all those supps, then yeah, no gains

water intake? at least 3l per day

routine?
up to u but do the basics only la wei

wait about 3-4 months then come back and see ur chest

^^^^^^^^^^^^^^^^^^^^
x2

You keep expecting magic! I don't know what else to say. If you ask these kind of questions in bb.com you'll get laughed at. How can you expect instant results in such a short time??
Chest routine:-
Incline, Flat, Decline/Machine
Then some sort of isolation, flyes or cable crossovers, 3 sets each. Don't overdo it. More isn't better.

lollll... ok i maybe i am expecting magic ...will follow what gto said, wait 3-4 months for results..

i dont really rely on those, too costly... but i only take whey after workout
diet..been eating around 5-6 times a day all smaller portion except breakfast
water intake wise, usually exceed 6 bottles of 600ml...
routine...following closely to what darklight has advised

well i guess i shouldn't be too eager on the mirror for now... lol..

This post has been edited by kaspersky-fan: Feb 28 2009, 11:18 AM

You know what?
I dont care what people say...
If HVT aint working for you, then fucc it.

Not here to disrespect anyone.. really but, seriously, if a workout program makes you feel or look weaker, why continue doing the same thing? I think you should change your routine, if your diet is correct. You see, the way how bodybuilding works isn't really by listening to others. Instead, what you should be doing is listening to your body. If something doesn't work, and you really think it doesn't, change it. Remember mind-muscle connection.

Diet maybe 100%, but so is training... and intensity... and recovery! they are all 100% equally important.

Just my 2 cents.

just remember what darklite used to say
follow the basics first
then u will know where u are

amen