Ah, ok thanks.

Just another question, does Max-OT work for a thrice weekly workout routine? Or HVT would be more efficient?

Monday 11/5/2009 Chest

Smith machine incline bench press
Warm up
135lbs x 10
135lbs x 12

Work sets
245lbs x 10
245lbs x 10
225lbs x 10

Machine chest press
160lbs x 10
140lbs x 12
140lbs x 12

High incline dumbell presses

50lbs x 12
50lbs x 10
50lbs x 12

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

Hey darkie how come I never see you work on your arms? Care to share what you did to make your guns grow?

Actually i did arms last Friday but i forgot to update. Sorry. Heh.

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Added on May 14, 2009, 3:39 amWednesday 13/5/2008 Back

Deadlifts
Warm up
135lbs x 5
225lbs x 5

Work sets
405lbs x 1
405lbs x 1
405lbs x 1
315lbs x 8
315lbs x 15
315lbs x 7

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

Wide grip pronated grip pulldowns
90lbs x 9
90lbs x 9
80lbs x 10

Machine rows

100lbs x 10
100lbs x 10
100lbs x 10

Comments:-
Weather was a b****. F'in hot and humid. Didn't try going for any maxes today. Went light on deadlifts but made some endurance PR's.


This post has been edited by darklight79: May 14 2009, 03:39 AM

hey.. is HVT suitable for bulking or cutting?

Both. Even for strength but primary focus is on size and cutting which is heavily influenced by your diet.

Friday 15th May 2009 Shoulders

Smith machine shoulder press
Warm up
115lbs x 12
115lbs x 8

Work sets
205lbs x 7
185lbs x 8
155lbs x 10
135lbs x 10

Dumbell front raises
30lbs x 10
25lbs x 10
20lbs x 10

Cable lateral raises
30lbs x 8
20lbs x 10
20lbs x 10

Dumbell lateral raises
15lbs x 10 x 7

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

Comments:-
Still feel weak as shit. I guess i need maybe 2 more weeks to get back to full strength.

This post has been edited by darklight79: May 15 2009, 08:01 PM

Heh. HVT, always HVT. Bodybuilders have been using that for decades and decades. If it ain't broken, don't fix it.

Saturday 16th May 2009 Arms
Supersets
Preacher curls
Warm up
55lbs x 10
55lbs x 10

Work sets
95lbs x 9
95lbs x 8
75lbs x 12
75lbs x 10

Close grip bench press
Warm up
135lbs x 12
135lbs x 12

Work sets
185lbs x 8 (f***ing barbell was slipping, someone must've jerked off on the barbell)
185lbs x 10
155lbs x 10

Supersets
Hammer curls
25lbs x 12
25lbs x 12
20lbs x 12

One armed tricep extensions
30lbs x 10
25lbs x 10
20lbs x 15

Supersets Pump sets
EZ barbell curls
55lbs x 10 x 7

Rope extensions
50lbs x 10 x 7

ermm lifting heavy week in week out.. esp.. ur DL... how do you cope with the 'soreness' or fatigue if any ??

Huh? Nah bro. I'm lifting relatively light for my level. I don't max out if you notice my lowest reps are like 8 and highest 12-15. If your nutrition and rest are adequate, recovery isn't really a problem.

Darklight, for the deadlift, do you use the normal grip or the alternate grip?

I used to do with the normal grip, until a trainer in the gym said that the alternate grip is better few months back. Few weeks ago, another guy in the gym told me that the alternate grip tends to let the weight lay more on one side. He recommended the normal grip.

What do you think? Thank you.

Normal double overhand grip. I use straps. The alternate grip will lead to torque imbalances in the long term.

Monday 18/5/2009 Chest

Incline dumbell press
Warm up
30lbs x 12
45lbs x 12

Work sets
95lbs x 9
95lbs x 7
70lbs x 8
60lbs x 10

Decline barbell bench press
200lbs x 7
185lbs x 8
135lbs x 12

Flat dumbell bench
60lbs x 8
60lbs x 9
50lbs x 10

Cable crossovers
50lbs x 10 x 3
40lbs x 10 x 2
30lbs x 12 x 2

Tuesday 19/5/2009 Back
Barbell rows
Warm up
115lbs x 10
115lbs x 8

Work sets
205lbs x 10
205lbs x 9
135lbs x 12

Cable rows
Full stack x 5 drop set to 170lbs x 2 drop set to 150lbs x 2 drop set to 130lbs x 2
140lbs x 10
130lbs x 10

Pronated lat pulldown
100lbs x 10
90lbs x 10
80lbs x 10

Hammer grip pulldowns
90lbs x 10
90lbs x 10
80lbs x 10

Machine rows FST 7 style
90lbs x 8 x 2
70lbs x 8 x 5

FST 7! I tried it out of curiosity when doing pulldowns but I only got to 4 sets before panting like heck. What's your take on it? Should it be done every workout as the last/finishing set to get the all important pump?

I wonder if it'll work with calf raises since it's Legs day today...

This post has been edited by mcbarney666: May 20 2009, 11:30 AM

I do it for fun, for a lil variety. It'll work with calves no worries. Trick is to go for the pump, not to reach failure at all.

wah you deadlifted 315 lbs for 15reps
monster

Friday 22/5/2008 Arms

Close grip bench press
Warm up
95lbs x 10
95lbs x 8

Work sets
215lbs x 9
215lbs x 9
185lbs x 10

Barbell preacher curls

Warm up
55lbs x 10
55lbs x 8

Work sets
95lbs x 10
95lbs x 10
95lbs x 8

One armed tricep extension
30lbs x 11
25lbs x 12
25lbs x 12

Hammer curls (2/1/2 tempo)
25lbs x 12
25lbs x 12
25lbs x 12

EZ curls
45lbs x 10 x 7

Rope extensions
50lbs x 12 x 7

25 May 2009 Chest
Incline dumbell press
Warm up
30lbs x 12
30lbs x 12

Work sets
95lbs x 10
100lbs x 8
60lbs x 12

Decline barbell bench
210lbs x 9
185lbs x 10
155lbs x 15

Flat dumbell press (pump set)
50lbs x 12
50lbs x 12
50lbs x 12

Cable crossovers
40lbs x 10 x 7