Back 28/5/2008

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

Work sets
190lbs x 9
190lbs x 8
170lbs x 7
150lbs x 8

Close grip cable rows
120lbs x 11
130lbs x 10
130lbs x 10
130lbs x 10
100lbs x 15

Machine medium grip rows
100lbs x 11
110lbs x 10
110lbs x 10
100lbs x 11
100lbs x 11

Comments:-
Still regaining neural efficiency. No PRs attempted yet.

Chest 30/5/2008

Warm up
45lbs x 12
50lbs x 10

Work sets
Incline dumbell press (per hand)
90lbs x 10
100lbs x 9
80lbs x 7
70lbs x 8

Flat dumbell bench press (per hand)
60lbs x 12
70lbs x 10
60lbs x 9
60lbs x 9

Bodyweight dips
BW x 12
BW x 10
BW x 9
BW x 8

Cable crossovers
50lbs x 15
60lbs x 12
50lbs x 13
50lbs x 13

Comments:-
Neural efficiency almost fully regained. Watch me do the 110's again next rotation. Vids will be taken. =)

This post has been edited by darklight79: May 30 2008, 10:03 PM

If i'm focusing on my triceps, i stay upright. If I want to hit my chest, i lean forward.

Work your forearms on arm day. Reverse curls and some wrist curls. You're lucky you still have the potential for strong forearms. I fractured both of my wrists during a rollerblading incident many years ago. My wrists will never be up to full strength.

This post has been edited by darklight79: Jun 1 2008, 12:13 PM

Arms 1/6/2008

Warm up
Hammer chins
BW x 9
BW x 9

Dips
BW x 9
BW x 9

Dumbell curls
45lbs x 8
50lbs x 7
45lbs x 8
40lbs x 8

Supersetted with:-
Weighted dips
BW + 45lbs x 11
BW + 70lbs x 11
BW + 80lbs x 10
BW + 95lbs x 10

Concentration curls (drop sets)
35lbs x 7, 30lbs x 7, 25lbs x 4
30lbs x 7, 25lbs x 7, 20lbs x 4
25lbs x 7, 20lbs x 7, 15lbs x 4
25lbs x 7, 20lbs x 7, 15lbs x 4

Supersetted with:-
One arm db overhead extensions (per hand)
35lbs x 10
35lbs x 10
30lbs x 12
30lbs x 12

Hammer curls
20lbs x 12
20lbs x 10
20lbs x 10
20lbs x 10

Supersetted with:-
Tricep rope extensions
100lbs x 10
100lbs x 10
90lbs x 10
80lbs x 15

Comments:-
None. Just new PRs on dips. Drop sets on conc curls gave me a new kind of pump. Tried them out after watching Milos Sarcev's vid on bicep training.

This post has been edited by darklight79: Jun 7 2008, 09:58 PM

I thought i already took a vid of me dipping 90lbs? Extra 10lbs isn't much of a difference. Lemme get to around 120lbs dips then i'll take another vid. =) And yeah, i lock out very briefly at the top. Max contraction.

When you want abs to show, it's not the exercises which matter but the amount of cardio you do and your diet which influences their visibility. That said, if a person has a naturally wide waist, i would advise him from doing any weighted abdominal work as doing so would cause the midsection to look thicker which is not pleasing in an aesthetic way.


This post has been edited by darklight79: Jun 3 2008, 08:42 PM

Back (Thickness oriented) 3/6/2008

Barbell rows
Warm up
Bar x 12
135lbs x 12

Work sets
205lbs x 10
205lbs x 10
185lbs x 10
185lbs x 9
135lbs x 12

Cable rows
110lbs x 10
100lbs x 11
100lbs x 11
100lbs x 11
100lbs x 11

Hammer grip pulldowns
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Dumbell shrugs (per hand)
90lbs x 15
90lbs x 15
90lbs x 15
90lbs x 12

Comments:-
I upped the ante on intensity. All sets were done within 30 - 45 seconds. My training partner (who benches 405lbs for reps) pushed me to the limit, allowing me to rest only when he was working in with me during his sets. That ba$tard.

Strength levels pretty good despite the fact that it's still a lil' fresh after my 2 weeks layoff and it's been a month since I've done barbell rows. Motivation levels are strong and steady. That's it folks.

Yeah sure.

Legs 4/6/2008

Rotation Day 10

Squats
Warm up
135lbs x 12
225lbs x 8

Work sets
315lbs x 6
325lbs x 6
335lbs x 5
225lbs x 13

Leg curls
5 plates x 11
5 plates x 11
5 plates x 11
4 plates x 13

Leg extensions
180lbs x 15
195lbs x 13
210lbs x 12
225lbs x 11

Standing calf raises (per leg)
BW + 20lbs x 23
BW + 30lbs x 20
BW + 30lbs x 20
BW + 20lbs x 20

Comments:-
Mmmm... good. I needed 2 spotters for squats. Chest tomorrow.

Chest/Shoulders 5/6/2008

Rotation Day 11

Incline dumbell bench (per hand)
Warm up
45lbs x 12
50lbs x 12

Work sets
90lbs x 10
100lbs x 8
90lbs x 7
80lbs x 5

Flat dumbell bench
60lbs x 12
70lbs x 10
70lbs x 8
60lbs x 10

BW Dips
BW x 12
BW x 12
BW x 12

Cable crossovers
60lbs x 12
60lbs x 12
50lbs x 13

Dumbell lateral raises
35lbs x 10
30lbs x 10

Seated dumbell laterals
25lbs x 12
20lbs x 12

I need a change. Besides overall volume is the key here, not total number of sets. Notice how im beginning to go for straight sets. If in one workout I do 90lbs x 10, then 80lbs x 10, it would be (90lbs x 10) + (80lbs x 10), the total poundage would be 1700lbs.
Then my next progressive workout, I do (100lbs x 10), then (90lbs x 10), that would be 1900lbs total. Obviously i don't need that many burn sets later. But my RM maxes would still be around 75% to 80% as to still induce hypertrophy. I'm lazy to calculate the total poundages of all my sets here but you get the idea. If i get stronger i obvious would have to reduce the volume slightly to compensate, then work my way up to the same number of sets of reps again.

I thought most powders come in both WPI and WPC content, just that the ratio differs? I wouldn't sweat it though, protein is protein and unless we're preparing for IFBB competitions, it wouldn't be really an issue. =)

Imo, the push/pull/legs routine may not be for everyone. It depends on your goals and muscular endurance. Hola Bola did it for a while but he later switched to a routine where he gave arms its own separate day. Some people work shoulders together with arms. Either you eliminate dips from your workouts or try giving arms a separate day if their your priority.

Lol.... my wrists hurt after EZ and straight bar curls too. That's why i dropped them for a while and switched to db curls and preachers. You can try that.

Bob Chic always believed in working each bodypart fresh. I feel the same way too. The only time i do 2 push parts in a day are chest and shoulders because i only do lateral raises for my delts anyway. =)

So what're your plans?

Anything from 35 to 65 degrees hit the chest. That's my range too. The rotation looks good.

It's the same as mine. I do 3 days on, 1 off.

Arms 7/6/2008

Rotation Day 1

Warm up
Chin ups
BW x 9
BW x 9

Dips
BW x 9
BW x 9

Barbell curls
135lbs x 8 (Light weight babyyyyyy)
135lbs x 8
135lbs x 5
115lbs x 9

Supersetted with:-
Weighted dips
BW + 45lbs x 11
BW + 70lbs x 10
BW + 80lbs x 10
BW + 100lbs x 8

Concentration curls Milos Sarev's style
35lbs x 7, 30lbs x 7, 25lbs x 4
35lbs x 7, 25lbs x 6, 20lbs x 4
30lbs x 7, 20lbs x 6, 15lbs x 4

Supersetted with:-
Tricep overhead extensions
70lbs x 10
80lbs x 9
80lbs x 8

Prone curls Charles Glass' style
5 plates x 12
4 plates x 11
4 plates x 12

Supersetted with:-
Tricep rope extensions
80lbs x 10
70lbs x 10
70lbs x 10

Comments:-
Amazing pump after a change of routine. Watching both Charles Glass and Milos Sarcev's vids for arm training have definitely helped my arm workout.

This post has been edited by darklight79: Jun 7 2008, 10:04 PM

Well, I had a hard night out. I'm still awake. Probably gonna wait till 7am to drink my protein shake and sleep till 3pm. That's 8 hours. Does that answer your question?

Well buddy, even if you may not be able to curl as much as me, I'm very sure you have much better genetics than me for biceps. The peaks for my bi's seriously suck. I inherited good triceps from my mom though. Hers show even when she's not flexing. My dad however had flat biceps.

Sorry, I didn't see your post earlier.

Milos Sarcev's bicep workout. Here, for concentration curls he suggests taking a poundage where you can hit 5-7 reps with good form, then drop weight and curl out another 5-7, then drop weight and squeeze out just a few more with emphasis at squeezing the bicep at the top of the movement:-
http://www.bodybuilding.com/fun/fitshow32.htm


Charles Glass' upper arm workout. Here for machine preacher and machine prone curls, Glass suggests not sitting at the machine but standing over it and leaning forward so that you don't tend to use your body and jerk back the weight.
http://www.bodybuilding.com/fun/glasscut5.htm

Hi. You're new here. Welcome to the boards and to my journal. Actually gleko, i am quite a pure hardgainer. I was 55 kilos before i started working out, I possess a very small bone structure (evident from my very tiny wrists) and if i don't eat properly for a few days, I tend to shrink. I just found that high volume training works very well for me.

Imo, with proper nutrition and good rest, it's very hard to overtrain. What's your workout like? 15-20 mins seems pretty fast but i know some trainees who can do quite a lot during that short period.

Sadly, to also be an elite bodybuilder, it's 97% genetics and 3% everything else. There's a saying that we can't make a pitbull out of a chihuahua. A muscular one yes, but still a chihuahua. Which is why i would never compete despite being asked by many people to.