Looks really nice, just change the barbell rows first before the machine cable rows.
You're getting it right, very bodybuilder style.
Another good method of doing rows, in case your lower back feels tired after deadlifting, is to use dumbbell rows. I feel it totally stops the lower back from helping up and doesn't work it further. But always do dumbbell rows with higher reps, because you can't really use much weight and your entire body to help out, so high reps would help strain those muscles more. Furthermore it's always hard to pull without fcuking out your form with heavy weights.

And I like how you added chin-ups as your warmup. Very nice. This might very well be one of your best workouts. (Wow I sound like a PT)

This post has been edited by pizzaboy: Sep 5 2008, 11:06 AM

Thanks for that pizzaboy, yeah the pendley row still works fine aft my dl, i had tried to switch ard wif dumbell pull be4, just tat the first few sets i can feel the burn but for the late 2-3 sets jus feels like it is getting numb maybe the weight is too heavy that i have attempted. ops, my bad, the row is actually aft the dl then isolated lat then last one seated row. cheers

nah barbell rows or cable rows doesn't have to put either one first. variation is the key to hypertrophy. keep the same exercises in the same routine will slow down your progress. variation. today bb row 1st, next session lats pulldown first, next session machine cable rows, etc etc u get the drift..

Ah... thats mean by changing the sequence of the exercise to achieve hypertrophy? nice, thats mean each of the exercise will have their best "boost" (since i m strongest for the 1st or second exercise).

"SORT" of.

But I still STRONGLY only believe in a compound exercise for the first one. Why the heck waste precious energy on stuff like pulldowns and find yourself struggling to pull deadlift, which you would've easily done if you didn't do those isolation stuff first.

Sometimes deadlifts, used correctly can be a VERY beneficial exercise. In my experience, I was having a very bad week. So I just felt one day, instead of doing CNJ's I'll switch to deadlifts only.

I moved up to a fast 170KGx2 and then a pretty quick 180KG pull. Then I dropped the weights to 140KG's hoping to do about 8-10 reps with it when suddenly the weights felt like it was flying. So I did cleans instead of deadlifts, and guess what...managed to clean 130KG's (But no jerk of course, I wasn't prepared to)

And sometimes, when I'm having a pretty shitty pulling day, I'll finish off with light deadlifts, up to about 160KG's for a few sets of triples and sleep like a cow. Next day come back to the gym, I'm like "Kungfu Panda", demolishing weights like they're paper.

It just depends HOW you cleverly manipulate deadlifts to help yourself perform better. Something experience teaches, not reading.

yeap, i will owas priotize my compound training coz i know how sux it is when u r tired and doing those compound movement and u cant perform, tats very annoying. Yeah, in an another word - experience is gold.

Dam last two days was suffering from a very bad toothache, my upper lips was swelling like somesort of creature... dam my old injuries finally hit me ...comming nex 2 weeks gona go thru a root canal surgery...... dam my teeth sux.

Looks like you guys are hardcore gym-goers . So i wud like some advice . I juz started gym and was told to have this type of diet and protein. Here goes :

-Diet-
-Workout day-
B/fast - 5 Eggwhites 2 Yorks + 1 slice wholemeal bread
Lunch - Rice + Chicken/Fish + Vege
Tea - A banana or an apple
Pre-workout protein drink ( CN Pure Whey )
Post-workout protein drink ( || )
Dinner - Small amount of rice + Chicken/Fish + Vege
B4 bed - 5 Eggwhites 1 York

-Non-workout day-
Everything minus pre-post protein drink

Good ? And how long does it actually take to see clear results for ABs/Chest . Juz want those abs/chest of actors xD
I workout 4-5 times a week ; 2/3 days , rest a day , 2 days.
Been going for almost amonth now but still cant see any clear results LOL . Any advice ?
I'm middle-sized , 67kg , 172cm .

Hi kenshin, the answer is very broad. Since thats ur goal, i would advice u to go for bulking first, thats mean u got to eat alot. However, make sure that you eat clean. What i mean is that, try to cut down those high carbs stuff. For me i prefer high fat and high protein but low carbs diet which reduce the chances of putting on too much excessive fat.

Aite, ur diet :
- Breakfast - the amount of the protein that u r taking is fine but the amount of food is not enuf for u to bulk up, try to add in another slice of wholemeal bread and 1 table spoon of peanut butter. Did you forget about ur micro ??? (fish oil, multi vits, vit c ...etc)

lunch - is fine... if u can prefer it by urself, try to cut out the rice... else leave it this way

Tea - u need some protein here, dont use banana, may be some cheese and combine wif some other protein stuff

Pre-workout - dude, u really got to pay attention on this, preworkout meal imo is the time that u can consume carbs but preferably low GI carbs such as OAT. drinking whey during this time is kind of..... not very wise, i would suggest u to go for meat, Milk or anything tat u can think of to made up of 25g+ protein and 50-70g of carbs.

Post- workout - add in 2 table spoon of dextrose (or glucolin) -stimulate insulin spike(google for more infor).

Dinner - for me i will cut down the rice thou, those thing really make me looks like a boar. Else it is fine.

Supper - good enuf.

p/s: make sure all ur meals has an 3 hours interval in between.


I dunno which workout u r doing but however a month is too short to see a clear or massive result, else everybody in this forum will be like ronnie coleman. take a pic of urself now and train for 6 month, by the time u will see some better result instead. Start a journal and keep track on the exercise u do. For exercises and on how to grow may be u can refer to the heal& fitness' sticky.

This post has been edited by jamis: Sep 9 2008, 09:40 AM

Tuesday

Military press

64 x 8
74 x 8
74 x 6
79 x 7
88 x 5
88 x 2


Shoulder press

15(each side) x 12
20 x 10
20 x 10
25 x 9
35 x 9
35 x 9

Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 9
30 x 9
35 x 8
50 x 6
45 x 9

Dumbbells lateral raise

5 x 15
10 x 10
10 x 10
15 x 9
20 x 9
20 x 12 - i lost my form for the last reps.


Barbell bicep curl (close grip)

20 x 12
70 x 6
70 x 5
50 x 6
30 x 8
30 x 8 - It burns like a b**ch



Dumbell hammer curl

10 x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 6


Feels better for the lateral raise when doing higher reps . Saw some annoying ppl beside me doing those lateral raise like 35lbs but the elbow is below the shoulder makes me feel even better. HAHA

Ye think? Doh..
Anything high reps is always good, it's just that when you're training for strength and moving at about 85% of your 1RM and have 5 sets.........that's when high reps aren't so possible.

my lateral raise is lower than 80% of my 1 rm thou, as u mention about the heavier weight..do u think that i should go back to the 80% of 1rm and reduce the reps? or stick my old way?

HEY NO LAH!!

That only and ONLY applies to compound movements. I'm just saying, for the sake of saying only. Nono, stick to what you're doing. Hell in fact you shouldn't be looking for your lateral raise 1RM anyway. Keep it around the range of 8-15.

Compound movements, yes, I STRONGLY suggest going within 80% of 1RM. In fact, in training, we do not count any sets below 80% of 1RM...that's called warmup. We only count the topset. OH OH OH "Brag brag!!"

I did 150KG x 3 x 3 last night for my back squat!! JOYYY!

Today, 130x3x1 for front squats. Attempt!

:x lol , My bad for the misinterpretion. i use the 1 rm as a counter to remember my sets (easier). For my next cycle of my training, i might head onto low reps with heavy weight, and my squat reps will be a max of 6 . what do u think?

You know what worked phenomenally for me?
I used speed instead of strength to help me lift. I used to grind at 95% of my 1RM and......bleh, it was bad. No improvements.

Then I switched to a different method like this. I don't use percentages, but more to feel of the day. Before this my 1RM was 160KG and I would GRIND THE SHIT out. When I say grind, I mean GRIND. It took 6 seconds for the bar to get off.

Then my coach pointed, strength, I had an excess load, but speed, I was lacking. So besides doing loads of snatches and clean and jerks, we also changed my squatting methods to this;

Monday-Back squat heavy (About 95% to 100% or 105% [PR])
Tuesday-Front squat light (Up to 90% 1RM for triples)
Thursday-Back squat light (Up to 90% 1RM for doubles or triples)
Friday-Front Squat Heavy (Up to 95%-105%)

Say I think I'm comfortable at 160KG's for today;

50KG x 2 x 3
70KG x 3
90KG x 3
110KG x 3
120KG x 2 x 3
130KG x 3
140KG x 3

Then I decide, whether to move up or maintain. If I feel like moving up, I'll move up to perhaps 155KG and attempt a double. If I get it, I'll move to 160KG and attempt a single. If it feels good, I'll move to 162KG.

But whatver it is, I'll move down to the next most comfortable weight, which would likely be between 145KG and 150KG. Last night, I decided to maintain with 150KG and did three sets of triples, and it felt .....easy. It felt like it was 120KG on the bar.

So it ended up like 150KG x 3 x 3.

So now I'm confident, I'll hit at least 162KG.

The reps usually linger about 2-3 reps per set. My top set, at LEAST 3 sets. Usually 4 sets.

It sounds complicated, but when you do it, you'll suddenly understand it's actually very simple. Finishing it, not so simple....I don't suggest rushing sets.

i will try tat out for my nex workout cycle (few weeks more), sounds awesome.

The most important part of this workout is, you MUST NOT feel like it's hella difficult. It's got to move up relatively easily. Mind you this technique slaps your ego like a whore because your body can be quite temperamental. This week, it might do 100KG's like it's an empty bar. Next week, it can feel rather peculiar and heavy.

Just follow what your body tells you, but on maxes, keep it between 1-3 reps, and on lighter days, up to 5 reps. Sets, don't really matter THAT much, as long as you're progressing.

Affirmative . I added AST 32X to my daily diet . And yeah , i think i shud go slow on the rice thingie . But what to do , we asians ate rice since birth ; so its hard to suddenly cut it off lol . Whats recommended for tea ? And about pre-workout , should i really eat meat and stuffs like that ? Cuz its like 30 mins b4 workout . Will i b able to digest meat in time ? And thanks for the head-ups

hahaha, okok will do. quite long i didnt hit my max, it must be fun.

erm.. why dont u have ur preworkout 45 to 1 hr in prior?

Yeah i understand ur rice issue, i have this issue if i go back to my hometown, my mom's cook is too crazy i can eat 2 bowl of rice and end up wif tons of fat gather ard my waist . but since i m out here, i cook myself so... is easier, but ur preworkout, u can have ur rice to boost ur energy but keep in mind that rice is still high in GI and it may make u sleepy instead sometimes, but it works fine for me thou.

Who in the world taught you guys about rice wan.........garghh......
Asians have a genetical trait that's different from the majority of caucasians. We actually digest rice much more efficiently than caucasian genetics. Why'd you think that there's so many Asians that eat rice like bloody blue whales eating krill and yet look slimmer than our fatass caucasian counterparts?

This same genetical trait, also causes our body to mask influences of steroids, thus we're harder to detect on roid abuse (interesting eh? being an asian) The important thing is you guys know how to TIME your carb intake and choose between high and low Gi carbs.

Also, protein+fat pre workout, try to avoid it. Save that for after. It's best to take SUPER hi-GI carbs before a workout. Have you ever had that feeling of jumpiness when you take supplements like no-xplode? I can recreate that same feeling, with high sugar milo and Oreos for 1/10 the price. But you gotta time it, or you'll have a crash before your workout. Mine, in 10 minutes before I train. My dad's about an hour before he trains.

Calculate your calories, and you can eat more rice if you like it that much. I can't be bothered to eat, or not to eat rice. My diet's consists more of meat anyway since I was a kid.

This post has been edited by pizzaboy: Sep 9 2008, 03:10 PM

Yeah, timing coz back in my hometown, i was laid back for like 2 weeks and 2kg was the gift (i eat 3-4 meals only back there, total relaxation) and now i m scare of rice(the impact) any other time than preworkout. hehe but still have to consume it during lunch time, but i guess the amount wont impact much on my diet.

This post has been edited by jamis: Sep 9 2008, 03:24 PM