ok, thanks for the faq's .... would resume soon, and this time would add cardio on rest days, wana pull down some more body fat!...

Hello there darklight! Thanks a lot for coming

I'm trying to gain more lean muscle mass but at the same time would like to increase strength... is that possible?

Again, thanks a lot for coming... really appreciate it!

ah...i did some googling of hvt... here is what i found:

Optimized High Volume Training
by Lee Hayward

If you are at a plateau in your training or would just like to try something
different, you should give "High Volume Training" method a try. This is a
great program for packing on muscle mass quickly. Gains of ten pounds or
more in six weeks are not uncommon!

The "High Volume Training" method is easy to follow. The goal is to do
ten sets of ten reps with the same weight for each exercise. You need to
start off with a light weight, approximately 50-60% of your 1 rep max weight.
For example, if you can squat 300 lbs for 1 rep, then you would use between
150 and 180 lbs for working out with this exercise.

For this workout you do only 1 compound exercise per body part. Some good
exercises include:

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do
3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs,
3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give
your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel easy,
but as you progress through the workout the sets will get harder as you
fatigue. When you can complete all 10 sets of 10 reps with good form
increase the weight by 5%.

Give this program a try for 6 weeks and I am sure that you will be pleased
with the results.

all the best,

Lee Hayward

from http://www.trulyhuge.com/news/tips61h.htm

is that the program you've mentioned? because i checked your sticky post in bodybuilding and strength programs but didnt find HVT stuff but HST .

Thanks again~

---

Added on January 17, 2009, 12:28 amhmm.. i think i just found where to refer a good hvt guide... which is darklight's journal hahahah...


This post has been edited by kaspersky-fan: Jan 21 2009, 06:52 PM

HVT Journal starts from here : P


Shoulder/Abs day 21-01-2009

Machine Shoulder Press(per arm weight)
20kgs x 10 warm up
30 x 10
40 x 9
35 x 7
35 x 6

Db shoulder press(per arm weight)
10lbs x 10
15 x 10
15 x 10
15 x 10

Barbell shoulder press
45lbs x 10
45 x 10
50 x 10

Db lateral raise(per arm weight)
5lbs x 10 warm up
10 x 10
10 x 10
10 x 10
15 x 7
10 x 10

Declined situps
BW x 20 x 3

Abs crunch
BW x 12 x 3

Cardio 15 mins

Rest between each sets: avg 45secs
Duration: 1hr 12mins

Notes:
-A lil bit harder...since you know rippetoe only do 5 reps each time... now its all at least double.... haha... hope i'll get used to it
-db lateral raise...i feel so small with it >_<
-Gym time just before peak hour starts, would say nice...no ppl at all


Hope you guys can give comments about the exercise selection etc. Thank you.

This post has been edited by kaspersky-fan: Jan 22 2009, 10:02 AM

Arms day 22-01-2009

Db concentration curls(per arm weight)
15lbs x 10
20 x 10
20 x 10

Dips
BW x 10
BW x 9
BW x 10

Db curls(per arm weight)
25lbs x 10
20 x 10
20 x 10

Overhead db triceps extensions(per arm weight)
15lbs x 10
20 x 10
25 x 10

EZ bar curl
40lbs x 10
40lbs x 10
40lbs x 10

Closed grip bench press
45lbs x 10
50 x 10 (even closer grip)....then hands got pain lol
50 x 10
45 x 10

Cardio 15 mins

Rest between each sets: avg 45secs
Duration: 1hr 7mins

Notes:
-my arms are so painfulllll....both biceps and triceps.... and very tiring... until as though my arms wanna breakout =_=

This post has been edited by kaspersky-fan: Jan 22 2009, 06:35 PM

ooo thanks for the suggestions! Yes darklight's journal is like my bible of workout now lol...very very informative... just today i found out the list of exercises he proposed for hvt.... would slowly improve the workout with time haha as you know la i'm still very new with this

Happy CNY to you too!

Legs day 23-01-2009

Squats
45lbs x 10 [warm up]
85 x 10 [warm up]
135 x 10
145 x 10
150 x 10
150 x 10

Leg extensions
25kgs x 10
17.5 x 9
20 x 12
30 x 10 x 2

Leg curls
35kgs x 10
30 x 10
30 x 15

Calf presses
130lbs x 10 x 2
90 x 10
180 x 10
200 x 12


Cardio 15 mins

Rest between each sets: avg 1secs
Duration: 1hr 19mins

Notes:
-hohoh, so used to 5reps for squats...sudden increase to 10 does makes me nervous.... and yeah tiring too lol hopefully i would get used to it soon
-calf presses....i hope im doing it right lol...

This post has been edited by kaspersky-fan: Feb 14 2009, 07:24 PM

Back day 24-01-2009

Seated cable rows
19kgs x 10 [warm up]
26 x 12 [warm up]
40 x 10 x 2
33 x 15

Barbell rows
40lbs x 10 x 2
50 x 10

Wide grip pulldowns
16.5kgs x 10
9.2 x 20
16.5 x 12
13 x 18

Closed grip pulldowns
13kgs x 10
20 x 10
16.5 x 12
20 x 12

Deadlift
65lbs x 10
115 x 5
165 x 3
165 x 5
115 x 5

Dumbbell shrugs
20lbs x 10 x 2
25 x 15

Machine shrugs
135lbs x 10

Cardio 15 mins

Rest between each sets: based on instinct
Duration: 1hr 24mins

Notes:
-just weighed myself....gained some weight was hoping to maintain weight while burn those fats away

Chest day 25-01-2009

Machine chest press(per arm)
25kgs x 20 [warm up]
27.5 x 15
30 x 10
30 x 7

Flat db bench press
10lbs x 10 [warm up]
20 x 12
25 x 12
25 x 15
25 x 12

Inclined barbell bench press
45lbs x 10
75 x 10
75 x 10
75 x 7

Cable crossovers
7.5kgs x 7 [testing]
2.5 x 10 [warm up]
5 x 12
7.5 x 10
7.5 x 10
7.5 x 8

Cardio 15 mins

Rest between each sets: based on instinct
Duration: 1hr 16mins

Notes:
-cable crossover ....really drilled my shoulders lol instead of my chest "

Arms day 28-01-2009

Db curls(per arm weight)
20lbs x 16
20 x 15
25 x 8
25 x 5 + 20 x 7

*superset with*

Overhead db triceps extensions(per arm weight)
25lbs x 15
25 x 12
30 x 10
30 x 12


Db concentration curls(per arm weight)
20lbs x 10
25 x 5 + 20 x 5
25 x 5 + 20 x 2

*superset with*

Dips
BW x 12
BW x 12
BW x 10


EZ bar curl
40lbs x 8
30 x 15
40 x 5 + 30 x 5

*superset with*

Closed grip bench press
45lbs x 10
55 x 10
60 x 10

Rest between each sets: avg 50secs

Duration of workout: 1hr 1mins

Cardio 30 mins


Notes:
-wondered why did my ez bar and db curl performance dropped compared to last week ....


This post has been edited by kaspersky-fan: Jan 30 2009, 12:26 AM

Shoulder/Abs day 29-01-2009

Db lateral raise(per arm weight)
15lbs x 12
15 x 10
15 x 10
15 x 5

Barbell shoulder press
45lbs x 10
50 x 10
55 x 10

Db shoulder press(per arm weight)
15 x 10
15 x 10
15 x 15
20 x 10

Machine Shoulder Press(per arm weight)
20kgs x 15 warm up
30 x 10
25 x 17

Reverse crunch
BW x 10
BW x 12 x 2

Declined situps
BW x 20
BW x 10

Abs crunch
BW x 12 x 3

Rest between each sets: avg 45secs

Duration of workout: 58mins

Cardio 30 mins

Notes:
-dunno why tired, z seems that performance have dropped again compared to last week ,
-although tired and not many were done compared to last week, hand still seems painful lol

Legs day 30-01-2009

Leg press
90lbs x 10 [warm up]
180 x 10 x 2 [warm up]
200 x 10 x 10

Leg curls
35kgs x 16
40 x 10
37.5 x 12
35 x 12

Leg extensions
30kgs x 12
32.5 x 12
35 x 10
40 x 15

Calf presses
200lbs x 20
250 x 21 x 2
250 x 25

Rest between each sets: avg 40secs

Duration of training: 54mins

Cardio 30 mins

Notes:
-leg press....seem to feel a lot on my knee joints lol.... kinda miss squats...can i do squats every leg days instead??
-calf presses....dont really feel much on my calves...i guess im doing it wrong again :s

This post has been edited by kaspersky-fan: Feb 7 2009, 01:20 AM

Back day 31-01-2009

One arm db rows
10lbs x 10
15 x 12
20 x 12
20 x 15
20 x 12
15 x 15

Seated cable rows
26kgs x 12
33 x 11
40 x 6
33 x 12 x 2

Closed grip pulldowns
20kgs x 11
20 x 12
16.5 x 16 x 2

Wide grip lat pulldowns
16.5kgs x 10
20 x 8 (very bad form lol)
16.5 x 11
16.5 x 12

Deadlift
65 lbs x 10
85 x 10
105 x 10
125 x 10

Dumbbell shrugs
Forget to do *^&*%&^ (will do it during chest day =( )

Rest between each sets: based on instinct
Duration: 53mins

Cardio 30 mins


Notes:
-sigh..lupa shrugs -__-

This post has been edited by kaspersky-fan: Feb 5 2009, 12:07 AM

Chest day 01-02-2009

Db shrugs(per db)
25lbs x 15
30 x 15

Db shrugs
135lbs x 12
155 x 12

Flat db bench press(per db)
25lbs x 15
25 x 15
30 x 12
35 x 12
35 x 15

Declined db bench press(per db)
20lbs x 12
25 x 20
30 x 12
30 x 15

Inclined barbell bench press
45lbs x 12
55 x 12
80 x 10 x 2

Db flyes
10lbs x 15
15 x 12
15 x 15
20 x 12

Duration of training: 58mins

Cardio 15 mins

Rest between each sets: around 40 secs


Notes:
-replaced missed shrugs today

This post has been edited by kaspersky-fan: Feb 8 2009, 07:04 PM

Arms day 04-02-2009

Db concentration curls(per arm weight)
20lbs x 16
20 x 11
20 x 10 x 2

*superset with*

Dips
BW x 13
BW x 14
BW x 12
BW x 10


EZ bar curl
40lbs x 10
30 x 18
40 x 9

*superset with*

Closed grip bench press
55lbs x 10
60 x 10
65 x 11


Db curls(per arm weight)
20lbs x 10 x 2
20 x 7 <--- zZZzzzz

*superset with*

Overhead db triceps extensions
25lbs x 11
30 x 10 x 2



Duration of workout: 54mins

Cardio 20 mins


Notes:
-now my curls performance dropped, why oh why

This post has been edited by kaspersky-fan: Feb 6 2009, 12:25 AM

Eating properly?
I hope so... I've been eating 5/6 times a day but.. i'm always in uni and I don;t have much choice when it comes to eating healthy food there :/ ... the no1 choice there would be roast chicken....the rest aren't desirable for me.

Getting enough rest?
I try to sleep at least 7 hours. My workout sessions are mostly at night since I have classes all over during the day. But somehow my body got some timer...I will naturally wake up after 7 hours of sleep even though I set my alarm to wake up 8hrs/9hrs later.

About the PR's... haha thanks for that...I didnt know it works that way.

and most of all, thank you for your comments!

Shoulder/Abs day 05-02-2009

Seated barbell shoulder press
45lbs x 16
55 x 12
60 x 12

Bent over rear delt(per arm weight)
5lbs x 15 warm up
10 x 10 x 2
10 x 12

Db shoulder press(per arm weight)
20lbs x 10
20 x 11
20 x 10
25 x 8

Db lateral raise(per arm weight)
15lbs x 7 + 10 x 5
10 x 10
10 x 11 x 2

Declined situps
BW x 20 x 3

Reverse crunch
BW x 12
BW x 10 x 2

Abs crunch
BW x 12
BW x 9


Rest between each sets: avg 40secs

Duration of workout: 50mins

Cardio 20 mins

Notes:
-haha, forget to fix previous shoulder workout, that is to add in rear delts but at the same time eliminated machine shoulder press...

Legs day 06-02-2009

Barbell Squat
45lbs x 10
80 x 10
105 x 10
135 x 10
150 x 10
160 x 5
155 x 7

Calf presses
200lbs x 20
240 x 20
260 x 20
260 x 12

Leg extensions
40kgs x 10 x 2
40 x 15

Leg curls
35kgs x 10 x 2
31.7 x 10


Rest between each sets: avg 1min

Duration of training: 50mins

Cardio 20 mins

This post has been edited by kaspersky-fan: Feb 7 2009, 01:19 AM

Back day 07-02-2009

Barbell rows
40lbs x 12
50 x 10
50 x 12 x 2

Seated cable rows
40kgs x 10
33 x 13
33 x 10
26 x 17
26 x 15

Wide grip pulldowns
19lbs x 15
33 x 12
*change to another one*
16.5kgs x 11
13 x 16
13 x 12
13 x 10
16.5 x 10

Closed grip pulldowns
20kgs x 12
20 x 10
16.5 x 15
16.5 x 10

Deadlift
75lbs x 10
95 x 10
115 x 10
135 x 10

Dumbbell shrugs
30lbs x 12
35 x 12

Machine shrugs
135lbs x 12 x 2

Rest between each sets: 50secs?

Duration: 72mins

Cardio 20 mins

Notes:
-wide pulldowns...must improve it.. so as closed grip

yea.. but somehow i'm too eager to play with barbell rows first . MY last rep for deadlift was quite hard....grip was not that good lol but... managed to keep it up

btw..I feel that my chest has shrink a little ever since rippetoe workout .... perhaps i might simply add in another chest workout on arms/shoulder day to see the effect ..do u think this is feasible? or a bad idea?