Hello, I'm doing HVT based on darklight's journal too!

Just a suggestion, why don't you increase the number of reps where possible? Its not necessary to stick to 10 reps per set. So let's say you decide to do 15 lbs concentration curls, and at the end of 10 reps your biceps are still strong and able. If you still can, just go ahead and do more reps until failure.

Also you could save on workout time by doing supersets. Supersets are where you do one set of one exercise, and then without rest, move on to do another set of a different exercise.

For example you could do one set of triceps, then after that immediately one set of biceps. After one set of biceps your triceps will have recovered enough to go for another set of triceps. I find that supersetting keeps me motivated and prevents me from taking too long a break, as well as saves a lot of time.

Happy CNY btw!

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

Are you eating properly? Are you getting enough rest? If you make PR's in your first exercise, naturally you'd be weaker in the rest of your exercises for that session. You cannot hope to make PR's in all your exercise cos that'd be superhuman.
If all these factors are in order, then it's just one of those days where you just feel slightly under the weather. Don't pressure yourself then, just lighten the load and grind out more reps. You don't necessarily have to make a poundage PR every workout.

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

Wow you still got energy for deadlift after so many sets? Normally if I want to do deadlifts I do it as first exercise cuz its the most injury-prone exercise among all the rest. I don't know bout u but if I do it only after doing the other exercises, my forearms will be too weak and unable to get a good enough grip on the bar.

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?

Chest day 01-02-2009

Declined machine chest press(per arm)
25kgs x 20
30 x 12
30 x 11
30 x 9
27.5 x 10

Flat db bench press(per db)
25lbs x 12
30 x 12
35 x 8
25 x 15

Db flyes(per arm)
15lbs x 15
15 x 20
20 x 12
20 x 15

Inclined machine chest press(per arm)
50lbs x 5
35 x 10
40 x 5
35 x 8
*change to another similar machine*
20kgs x 5
15 x 10
20 x 4
20 x 3
15x 11

Duration of training: 60mins

Cardio 20 mins

Rest between each sets: around 50 secs


Notes:
- would try inclined db next week...the machine inclines are a bit odd during movements for me

Arms day 11-02-2009

Db concentration curls(per arm weight)
20lbs x 16
20 x 15
25 x 8 + 20 x 4
25 x 6 + 20 x 4

*superset with*

Dips
BW x 13
BW x 13
BW x 13
BW x 11


EZ bar curl
30lbs x 20
40 x 8
40 x 10

*superset with*

Closed grip bench press
55lbs x 12
65 x 12
70 x 12


Db curls(per arm weight)
20lbs x 10,
20 x 6 + 10 x 14
20 x 4 + 10 x 16

*superset with*

Overhead db triceps extensions
25lbs x 12
30 x 12
35 x 10



Duration of workout: 59mins

Cardio 30 mins


Notes:
-todays workout seemed ok... at least i dont feel a 20lbs db is freaking heavy compare to last week lol

This post has been edited by kaspersky-fan: Feb 12 2009, 11:01 AM