New split which will start from page 17:-
Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF

Progress pics

Back progression from most previous to most recent:-









Latest taken 5 weeks back:-


MM pose:-
Before


After


Random narcissistic shots =P :-






My workout videos:-
http://www.youtube.com/user/darklight79


My back workout on Sunday:-

Back
Wide grip suppinated pulldowns
Warm up
80lb x 15,
100lb x 12

Work sets
180lb x 10,
180lb x 10,
150lb x 11,
140lb x 11,
110lb x 15

One arm db rows (per arm)
70lb x 12,
80lb x 12,
80lb x 11,
90lb x 8,
70lb x 15

Machine row (medium grip)
110 x 12,
120 x 11,
130 x 6,
130 x 6,
130 x 6,
100 x 15

Machine shrugs
275lb x 15,
295lb x 15,
295lb x 15,
315lb x 15,
275lb x 15

Cool down
Hammer chins
BW x 10,
BW x 8

This post has been edited by darklight79: Nov 24 2008, 11:15 PM

My leg workout today (Monday)

Squats
Warm up
135lb x 15,
200lb x 12

Work sets 275lb x 12,
275 x 12,
275 x 12,
295 x 7,
345lb x 3

Cool down sets
225 x 12,
225 x 12,
135 x 20

Leg extensions
225 x 14,
225 x 13,
205 x 14,
195 x 15,
185 x 12,
185 x 12

Supersetted with leg curls
3 plates x 20,
5 plates x 11,
5 plates x 11,
4 plates x 14,
4 plates x 11,
3 plates x 15

Leg presses for cool down
315 x 12,
315 x 12,
315 x 12,
315 x 12,
225 x 15

Calf presses on leg press machine
225 x 20,
255 x 20,
285 x 15,
255 x 18,
225 x 18

Standing calf raises BW one leg
4 x 15 per leg

This post has been edited by darklight79: Mar 31 2008, 07:40 PM

Heh. Yea, but I got my diet in order about 5 years ago. I realized how important nutrition was for recovery and growth. Can you believe i just used to drink water before a workout. Oh yea, and i wasted several years of my life doing HIT (the one set till failure bullsh!t).

Thanks, but it took me a while to build up to that.

Not really mate. They're more like high rep sets to flush blood into the muscles. I've already supersetted leg extensions and leg curls. Doing it again with leg presses would kill me. I don't always superset though, I'm a firm believer in instinctive training. My program is based on a 12 day rotation so even though i would hit every bodypart every 6 days, i would hit legs every 4 days, hence i squat every 8-10 days only, one of my leg workouts would comprise mostly of leg presses, walking lunges and deadlifts. Actually, what's your diet like now? I take in tremendous amounts of protein and calories. In fact, I'm having around.... 5 carb meals a day. Oats in the morn, rice for lunch, bananas/oats/dex for preworkout(that is if i'm in a rush), and dex PWO, rice for dinner. But i try keeping carbs a lil' low on non workout days. Something like carb timing.

Thanks. Chest day today. Will be posting it up after I'm done.



This post has been edited by darklight79: Apr 1 2008, 09:23 PM

Chest/Shoulders

Incline Dumbell Press (per hand)
Warm up
45lb x 12
50lb x 10

Work sets
100 pounders x 10
100 pounders x 10
100 pounders x 10
70 pounders x 12
70 pounders x 10
60 pounders x 10

Hammer strength chest press (45 seconds rest between sets, stopwatch was set)
120lb x 12
150lb x 10
150lb x 10
130lb x 12
130lb x 12
110lb x 12
110lb x 12
90lb x 12
90lb x 12

Cable crossovers
50lb x 12
40lb x 15
40lb x 15
30lb x 15
30lb x 15

Dumbell lateral raises (per hand)
30lb x 11
35lb x 11 (slight cheat)
30lb x 11
25lb x 11
20lb x 11
Seated dumbell lateral raises (super strict form)
15lb x 15
15lb x 15

Rear delt raises (not supposed to be done today but i felt like it)
35lb x 12
35lb x 12
35lb x 12

Comments:-
I think i need more fat in my preworkout meal. My energy levels started crashing a little after the Hammer chest presses. Had to get a bottle of Gatorade. Didn't go too heavy on Hammer chest presses, cable crossovers and lateral raises. I wanted to do more volume today and i focused more on form by flaring elbows out while doing pressing movements. Pretty satisfied, i didn't try for PR's with the incline db's but volume wise i made a PR with 3 sets of the 100's with 1.5 mins rest in between.

It's fun.

Explained. =)


Rough diet on a training day

7.30 am : 1 cup oats, 1 scoop whey, 400ml milk, fish oil
1.00 pm : 2 chicken breasts (or equivalent of that, 1 cup rice) + other shit i can't resist
5.00 pm : PREWORKOUT --> 8 egg whites, 2-3 yolks, 2 bananas OR same as morning shake
7.00 pm : POSTWORKOUT --> Cytosport Cytogainer or 2 scoops whey and 1 tablespoon dex
8.30 pm : Arab food (shish tawouk (chicken kebab + briyani rice OR Lebanese bread)
Prebedtime : 10 egg whites, 2-3 yolks OR 400ml milk + 1 scoop whey, fish oil

On non workout days i cut the calories a bit. On a note, i need those calories because of my workout volume. This is what i eat, it may or may not be applicable to you guys but it's a rough idea of what i eat.



This post has been edited by darklight79: Apr 3 2008, 08:56 PM

Arms

Warm up
Bodyweight close grip chins 2 x 8
Bodyweight dips 2 x 8

Dumbell curls (per arm)
50 pounders x 7/7
50 pounders x 7/7
45 pounders x 7/7
40 pounders x 8/8
30 pounders x 10/10

Supersetted with:-
Dumbell overhead extensions
70 lbs x 12
80 lbs x 10
90 lbs x 8
90 lbs x 8
70 lbs x 10



Machine preacher curls
6 plates x 10
6 plates x 10
7 plates x 8
6 plates x 10
5 plates x 10
4 plates x 15

Supersetted with:-
Dip machine
Whole stack minus 3 plates x 12
Whole stack x 12
Whole stack x 10
Whole stack minus 2 plates x 12
Whole stack minus 3 plates x 15


Hammer curls
25 lbs x 10/10
20 lbs x 12/12
15 lbs x 12/12

Supersetted with:-
Tricep cable pressdowns
10 plates x 12
10 plates x 15
8 plates x 15

I was fukked by the time i got to hammer curls and pressdowns so i went light and did lower sets for those. All in all a great workout despite having slept jsut 3 hours the night before. =) The pump I got in my arms was almost painful. They were engorged with veins. Mmmm....

Under 1 hour 15 mins.

Yeah. More work in less time is another way of upping the intensity. Arm day feels like a whole body workout.

Both are equally effective. Machines, free weights and the Smith apparatus are all tools as a means to an end. =) Cos after doing db curls, i was kinda tired from stabilizing the weight for preacher curls and the machine helped me stabilize easier so i could focus more on contraction and the pump.

Yeah, today is legs again, but no squats. More of a leg press and lunge dominant workout.



This post has been edited by darklight79: Apr 4 2008, 07:35 PM

LEGS 4/4/2008

Leg presses (45 seconds rest between sets)

405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10
405lbs x 10

Leg curls
4 plates x 12
6 plates x 12
6 plates x 12
6 plates x 12
5 plates x 12
5 plates x 12
4 plates x 15

Leg extensions
150lb x 12
195lb x 12
210lb x 12
195lb x 12
180lb x 15
165lb x 15

Calf presses on leg press machine
225lb x 20
255lb x 20
270lb x 20
240lb x 20
240lb x 20
225lb x 20

Comments:-
Strength levels were very solid. Started experiencing fatigue after the 8th set of leg presses but I forced myself to rest within the time limit. New PRs on all exercises volume and strength wise. Though of doing walking lunges for cooldown but my quads were telling me no.

Heh... yeah. Walking was fun. My thighs were engorged with blood.

BACK 5/4/2008

Barbell rows

Warm up
Bar x 15
135lb x 12

Work sets
205lbs x 10
205lbs x 10
205lbs x 10
185lbs x 10
155lbs x 15
155lbs x 15

Close grip cable rows
15 plates x 10
13 plates x 12
12 plates x 12
11 plates x 12
11 plates x 12
11 plates x 12
11 plates x 12

Hammer grip pulldowns
100lbs x 12
80lbs x 12
90lbs x 12
90lbs x 12
80lbs x 12
80lbs x 12

Db shrugs (per hand)
90lbs x 15
90lbs x 15
80lbs x 15
80lbs x 15

Typical back day. Went lighter than usual but targeted more volume and reps. Off day tomorrow, thank goodness.

Chest/Delts 7/4/2008
Total 27 sets
High incline Smith machine bench (69 degrees incline angle)

Warm up
135lb x 12

Work sets
275lb x 7
225lb x 10
245lb x 8
275lb x 7
205lb x 9

Dips
BW x 12
BW + 25lb x 11
BW + 25lb x 11
BW x 11
BW x 10

Machine bench press
Warm up
135lb x 12
180lb x 10
180lb x 10
165lb x 10
150lb x 10
135lb x 12

Cable crossovers
50lb x 15
50lb x 15
50lb x 15
40lb x 20
40lb x 20

Dumbell lateral raises
30lb x 12 (super strict form)

Lateral cable raises
30lb x 12
30lb x 12
30lb x 12
20lb x 12
20lb x 12

Comments:-
I was really really random today. I thought of starting off with flat barbell bench but changed my mind and considered the dip station. Then i changed my mind again and decided to hit the Smith machine, didn't go too heavy on dips but went for more reps and volume and finished off with the bench machine.
Got prepped for db lateral raises then changed my mind and went for cable lateral raises instead. Awesome workout though. =)

Thanks I guess. =) I don't really know what is considered strong for cable laterals but I'll tell you i loved the pump i got. I just wanted to try something new. I seriously got bored with db laterals already.

Traps, Legs 8/4/2008

Deadlifts
Warm up
135lb x 12
225lb x 8
225lb x 8

Work sets
295lb x 5
315lb x 5
405lb x 3
435lb x 1
445lb x 1
315lb x 5
315lb x 10

Hack squats
200lb x 12
200lb x 12
200lb x 12
200lb x 12
225lb x 12
225lb x 12
225lb x 12

Leg curls
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12

Leg extensions
185lb x 12
185lb x 12
205lb x 15
205lb x 15
205lb x 15
205lb x 15

Seated calf raises
4 plates x 20
6 plates x 20
6 plates x 25
6 plates x 23
5 plates x 30
4 plates x 25

Endurance levels were through the roof! I didn't try setting much PR's here since my legs were fatigued from the deadlifting.
* Deadlifting was awesome. No pain at all ever since my lower back surgery but i'm not pushing to 500lb too fast. Seems deadlifting once every 12 days seems to work for me and i'll continue at that pace.



This post has been edited by darklight79: Apr 9 2008, 08:50 PM

Arms 9/4/2008

Warm up
Hammer chins 2 x 8
BW dips 2 x 8

Dumbell curls (per arm)
50 pounders x 8/8
50 pounders x 7/7
40 pounders x 8/8
35 pounders x 10/10
30 pounders x 10/10

Supersetted with:-
Skullcrushers
65lbx x 10
115lb x 10
115lb x 10
115lb x 9
85lb x 11

Machine preacher curls
8 plates x 10
8 plates x 10
8 plates x 10
7 plates x 10
6 plates x 12

Supersetted with CGBP
135lb x 10
185lb x 10
185lb x 10
205lb x 10
135lb x 10

Hammer curls
25lbs x 10/10
25lbs x 10/10
20lbs x 10/10
20lbs x 10/10

Supersetted dips
BW x 12
BW x 12
BW x 12
BW x 12

Comments:-
Awesome workout. I had an itch at the back of my neck and i couldn't reach around to scracth it because of the intense pump which was almost painful. I took less rest between sets compared to the last arm workout.

Since I'm cutting now, post post workout (dinner) was 10 egg whites and a large serving of brocolli.

Which is why i always go light on skullcrushers, aim for high reps and go more for the pump. I don't dare go heavy on them either because the risk of tendon injury is pretty high. How about db overhead extensions, standard cable pressdowns, etc. There're so many tricep exercise variations you can do without aggravating yoru rotator cuff.

^^^^^^^
You mean lying tricep extensions. French presses are the ones where you stand upright? Good suggestion though.

Hey shane. Strength loss will NOT occur if you cut properly but some muscular endurance loss would definitely be there and would be unavoidable.
The mistake many trainees make is they try cutting too quickly, eg. doing way too much cardio or cutting too many calories from their daily intake resulting in not just fat loss but precious loss of muscle too.

Unless you're going for a bodybuilding competition and aiming to get extremely ripped, both cardio and dieting isn't necessary imo. Either you burn more calories with cardio or maintain a caloric deficit through smart dieting. Being a person who hates cardio, i opted for the latter option.

Your safest bet is to go on a slow and steady cut, gradually reducing calories but saving most of your carbs during pre and postworkout periods. Go for protein and healthy fat after 8pm, no carbs after that time. Be sure you up your protein intake to compensate for carb deficit.

Which doesn't mean it won't work the tris. How about Tate Presses? Overhead db/bb extensions? Overhead cable extensions?

Heh thanks but international IFBB pros definitely lift way heavier than me. Nevertheless i'm rather satisfied with the progress I'm making, high poundages with high reps ftw. =)
Yeah you can use my diet as a reference but please do adjust it to tailor your needs. Remember that I need way mroe calories than the average person because of the high volume of my workouts.

Damn... who is that guy you met whom i gave tips to? I'd like to know who the heck i inspired. ><;; Lol.

Anyway i you have any other questions feel free to ask. Peace.

This post has been edited by darklight79: Apr 11 2008, 07:43 AM