I did a thread search. Quoted from darklight himself a few pages back:



I myself am not too clear about how exactly the workout is set for 3-day split routines. You might want to search the thread for the word 'split' and see what else you can dig up.

i myself am doing a 3 day split now. i used to do 4.
so it's:

back/biceps
shoulders/legs
chest/triceps

but i'm considering improvising. find what suits you the most

cheers

thanks.. will try to make up a routine for myself.. HVT= high volume training right? means i would have to go heavy and many reps?

volume meaning sets. rep range around 10 for most parts, which is moderately heavy. as u can see from his previous posts he has 6 to even 10 working sets per exercise. go according to your own tempo. hvt is really good for getting huge pumps and really pounds the targetted muscles.

good luck

Thanks for posting people. I'm sincerely touched that you guys still support my journal. I will update starting next week, Monday or Tuesday tops. Had some personal and family crises lately but it's mostly settled for the time being. Hope y'all understand.

I know! Awesome! Especially when i get a GODLIKE. Btw, I know who you are, but I'm too nice to do anything to you so you go enjoy surfing your porn and jerking off at the comps in the back area.

Heh, you may have a point when it comes to some journals, not all. I mean, I've seen some which look like chat rooms. Some people give way too much info like what're they gonna do in the next 2 hours, how much did they dig their noses, etc. But hey, I still respect that. It's their journals after all. =P

Thanks bro.

Yes to the first question on the back workout. And yes to the second question on arms too. =) And you can stick to this routine indefinitely, just switch the exercises around once every few weeks if it please you.

Well said.

You have options like:-

Push/Pull/Legs = Chest, shoulders, tri/back biceps/Quads and calves

Or

Chest & back, biceps & triceps, Quads & calves

All of these options done on Day 1, 3 and 5 with rest days in between.

Yeap. The Force is strong within you too Padawan.

I'd like to see how big is your meal hmm ... mind to take a few pictures of what you eat daily ?

This post has been edited by JustForFun: May 2 2009, 05:55 PM

http://www.friendster.com/viewphotos.php?a...091&uid=6323938

An album for food. Some healthy and not so healthy. I'm sure you can judge for yourself which are the former.

Just wondering, are you still progressing in term of size or you're just raining to gain strength and remain in shape now ?

Well even though strength isn't my main concern, I seem to be getting stronger almost every workout. But I've had a one month hiatus from hitting the gym so I'm picking up from here. Last Tuesday's workout was my first official session after the layoff but i didn't log in my workout. Like I said earlier i will start typing them in this coming Monday or Tuesday. Still managed to pull 465lbs though, long way from my old max of 510lbs. If I've had strength loss, most of it I hope would be neural. I'm apprehensive about testing the dumbells again, there's definitely going to be significant strength loss there.

Don't get me wrong, even if strength isn't my priority, I still like to test my power on deadlifting once every 2-3 months. I don't do the flat bench press, freeweight squats where those 2 exercises are the so called "best indication of power". I prefer dumbells for chest and Smith squats but deadlifts, well..... they can be fun.

Deadlifts are definately fun to break PRs with every once in a while. I just broke my PR of 280lbs to a 300lbs lift last week

Btw darklight, I prefer dumbell presses for chest over straight barbell too, but the thing is the heaviest dumbells that the gym I go to right now have are only a pair of 35lbs. I've somewhat outgrown this weight limit, and need to go heavier.

What do you think of bench press machines? I feel this is better over the straight bar because u can really get a stretch on the chest without having most of the work done by your triceps(which mostly happens with straight bars).

All tools are a means to an end. Barbells, dumbells and machines all have their uses. I utilize everything but a large part of my training consist of dumbell work when it comes to chest.

After one month hiatus

Monday 4/5/2009 Chest

Trained at Celebrity Fitness One Utama with thebassist.

Incline dumbell bench
Warm up
30lbs x 12
35lbs x 10

Work sets
90lbs x 10
90lbs x 8
55lbs x 11

Flat dumbell bench
60lbs x 8
60lbs x 8
60lbs x 7

LifeFitness Incline machine press
80lbs x 8
70lbs x 8
70lbs x 7

Cable crossovers
50lbs x 10 x 5
40lbs x 12 x 2

Omg even my warmups felt so heavy. My poundages were pathetic. That's it, I'm gonna try for the 100 pounders next week. I can't take this shit.

Tuesday 5/5/2009 Back

Deadlifts
Warmup
135lbs x 8
225lbs x 5

Work sets
315lbs x 5
405lbs x 2
455lbs x 1 ----------------> Wrist straps f'in snapped

315lbs x 6
315lbs x 6
315lbs x 6

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

Wide grip suppinated pulldowns
100lbs x 10
100lbs x 10
90lbs x 10

Hammer grip machine rows
100lbs x 10
100lbs x 10
100lbs x 10

Strength is still pathetic. What got me pissed was my wrist straps snapping, causing me to drop the weight with a loud crash. I had to deadlift raw and light with a measly 315 for a few sets then moved on to other exercises. Stay tuned folks, in a few weeks time my strength will f'in explode. The wonders of muscle memory. =)

gonna get ur new straps? =.=
where u gonna get it from...

wow nice thread
i bookmarked ur journal
btw do u do abs workout and pull-ups?

This post has been edited by celion: May 6 2009, 11:51 AM

Definitely not from the Ohm gym owner. I bought my last pair from him. Lol.

Thanks. I do abs once a week but i don't do pull ups. I prefer machine pulldowns.

hmmm... how much do u think a decent one cost?
i bought mine from fitness concept, MAXX brand, but its a bit uncomfortable.
rm19.90...

Thursday 7/5/2009 Shoulders
Dumbell shoulder press
Warm up
25lbs x 12
35lbs x 12

Work sets
70lbs x 10
70lbs x 8
60lbs x 9
50lbs x 10

Barbell front raises
40kg x 10
40kg x 10
30kg x 10

Lateral raises
25lbs x 10 x 3
15lbs x 12 x 7

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

Hey darklight, you seem to be a really experienced bodybuilder...

Was wondering if you could you give any tips for biceps workout. eg. types of workout, progressions increasing weights etc.

My biceps workout doesn't seem to have been making much progression

I've posted a few entries on my arm day workouts. I basically superset them with almost no rest in between the opposing muscles. Don't try to progress in weight too much and too fast. Unless you can do all 3-4 sets with the same poundage, don't bother trying to increase poundages. Form is of utmost importance here.