Wallpaper's one-month High Volume Training

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Wallpaper's one-month High Volume Training, An Ectomorphic's Journal

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iamyuanwu	Apr 10 2009, 11:37 PM Show posts by this member only \| Post #221
Look at all my stars!! Senior Member 2,425 posts Joined: Mar 2007	QUOTE(wallpaper89 @ Apr 10 2009, 06:32 PM) I just follow darklight's guide of workout recommendations: » Click to show Spoiler - click again to hide... « Chest:- Compounds Flat barbell bench press Machine chest press Incline barbell bench press Flat db bench press Incline db bench press Smith machine incline bench press Gironda neck presses Then isolations:- Flat db flyes Incline db flyes Cable crossovers Pick 3 compounds, 1 isolation Back Seated cable rows (H) Machine rows (H) Barbell rows (H) Close grip suppinated pulldowns (V) Wide grip suppinated pulldowns (V) Hammer grip pulldowns (V) Behind the neck pulldowns (V) One arm db rows (H) T-bar rows (H) Shrugs (Done at the end of every back workout) H - horizontal V - vertical Pick 2 horizontal and 2 vertical pulling movements Shoulders Compounds Smith machine shoulder press Seated barbell shoulder press Seated dumbell shoulder press Military press Pick 2 compounds Isolation for side delts Db side lateral raises Cable side lateral raises Pick either 1 for side delts Isolation for rear delts Bent over rear delt raises Seated rear delt raises Face pulls Pick 1 for rear delts Legs This is a bit different. We alternate between GVT (German Volume Training) of leg presses 10 x 10 and squats (traditional style of 4 sets) every week. Then we finish off with: Leg extensions Leg curls Calf presses Arms Biceps Standing dd curl Concentration curls E-Z Bar curls Seated incline dumbell curls Machine curls Preacher curls Triceps Tri extensions Close grip bench presses Weighted dips Machine dips One/2 armed overhead tri extension Tricep pressdowns Pick 3 each. Done superset style, which means NO rest at all. The moment you finish a set of bis you move straight to tris. Did cardio today. I walked in aiming to do 20mins, but by 15mins I was already feeling my whole body burning. Stamina, however, was still not a problem at this point. I knew I should've stopped then, but I didn't like the feeling of 'losing' haha so I went ahead and did 20mins anyway. Came back, looked into the mirror, OMFG! Chest looked flat as shit T.T Seriously, what do you do to get that 'cleavage' for the chest? My cleavage area is COMPLETELY flat and ugly! T.T Speaking of which, its my chest workout day tomorrow, hopefully I have the willpower to maintain a proper diet! Cardio Treadmill - Jogging Constant 10km/h for 20 minutes Diet Breakfast: A bit of cereals + milk, 4 biji siu mai Lunch: Nasi goreng kampung + Chicken breast Preworkout: 4 half-boiled eggs, 250ml Milk, 1 slice Wholemeal bread Postworkout: Isotonic drink, 250ml Milk + Whey Dinner: Rice + dishes Supper: Undecided Thanks bro. Thank you so much. Chest looks flat? How about supplementing push ups into your day? I do 30+ push ups before lunch & whenever I go for toilet breaks in the office, everyday. That's about 3-4x 30reps a day. Ooops sorry, I salah baca. Cleavage flat? That one I don't know how lah... my chest also kecik only, no cleavage to worry about yet.
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TSwallpaper89	Apr 11 2009, 12:37 AM Show posts by this member only \| Post #222
On my way Senior Member 650 posts Joined: Feb 2008	I do some cable crossovers and it feels the same as DB flyes... but so far not much effect yet. And I got no chice weh, my pants really damn ketat already haha, have to unbutton! If can I also dun wanna do it, but... >.< As an overall my whole chest is kinda flat, but it is especially noticeable at the cleavage area (damn, using the word cleavage for a guy sounds so blardy wrong..), kinda like can see all the bones in the center and the muscles are 'depressed' at the cleavage area. If I do pushups, yes, they seem to look better... But I think its only because of the temporary blood flow. It doesnt really help in the long run T.T
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TSwallpaper89	Apr 11 2009, 06:17 PM Show posts by this member only \| Post #223
On my way Senior Member 650 posts Joined: Feb 2008	Weird routine today. So haphazard haha. The last 4 sets of compound exercises sucked. So damn light and that also cannot do. I compensate by doing 2 extra sets of cable crossovers, total 16 sets today (normally I do 14 only). Triceps haven't recovered from Arms day yet. Something has to be done about it!! Probably gonna try and see what I can do to push my Arms day one day earlier, although it is quite impossible as it is right now, due to my stupid class schedules. Rested less today as well. Did some heavy weight low reps for machine chest press. Felt awesome. Saturday - Chest Day (11 April 2009) Weird(?) Machine Chest Press Warm up 25 kg x 10 25 kg x 10 45 kg x 6 Workout 75 kg x 10 95 kg x 5 85 kg x 6 75 kg x 8 Smith Incline Bench Press 70 lbs x 12 80 lbs x 10 80 lbs x 9 80 lbs x 9 DB Decline Bench Press (Per dumbbell) 35 lbs x 12 35 lbs x 12 DB Incline Bench Press (Per dumbbell) 40 lbs x 6 35 lbs x 7 Cable Crossover (Total weight) 20 kg x 13 20 kg x 12 20 kg x 12 20 kg x 10 -End of Workout- Total Workout Time: 60 minutes Diet Breakfast: Cereals + Milk Lunch: Rice + dishes, 200ml Milk Preworkout: 2 half-boiled eggs, 3 slices Wholemeal bread, 150ml Milk + 0.5 Whey Postworkout: 250ml Milk + Whey Dinner: Undecided Supper: Undecided
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TSwallpaper89	Apr 12 2009, 06:59 PM Show posts by this member only \| Post #224
On my way Senior Member 650 posts Joined: Feb 2008	My form today macam babi only. Kinda screwed up today. Forearms are hurting like a b** halfway through the workout as well. Bloody hell! Did 4 sets less than usual today, feeling quite demotivated. I hope this negative feeling won't last for long. Measured my weight right before I left. March 29, 2009: 72.0kg with 14.1% BF April 12, 2009:** 73.2kg with 13.9% BF Well I would say about 500g of my body weight is attributable to feces weight. Had an accidental Japanese buffet yesterday night (wasn't intended). Most of what I ate ended up being salmon and unagi haha, plenty of protein there. Haven't berak today so I guess my stool must weigh quite alot. Haven't been studying lately, willpower is weak when it comes to studying. Exams are drawing close. Must study at least 1.5hrs later!!! Saturday - Back Day (12 April 2009) Pulldown Machine Warm up 25 kg x 10 35 kg x 8 55 kg x 5 Workout 65 kg x 12 75 kg x 7 65 kg x 10 Seated Cable Row (Hammer Grip) 130 lbs x 12 140 lbs x 9 130 lbs x 9 120 lbs x 11 Close-grip Pulldown 100 lbs x 12 100 lbs x 10 100 lbs x 9 Hyperextensions +25 lbs x 25 Dumbbell Shrugs (Per dumbbell) 45 lbs x 15 45 lbs x 15 45 lbs x 15 -End of Workout- Total Workout Time: 55 minutes Average rest time in between sets: Instinct Diet Breakfast: Cereals + Milk Lunch: Porridge + Chicken meat Preworkout: 1 scoop Oats, 4 half-boiled eggs, some negligible amount of breakfast leftover Postworkout/Dinner: Pizza Snack: Undecided Supper: Undecided
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TSwallpaper89	Apr 13 2009, 07:16 PM Show posts by this member only \| Post #225
On my way Senior Member 650 posts Joined: Feb 2008	Shoulder day today. Switched back to using dumbbells for shoulder presses after about 5 weeks+ I think. Oddly, my strength for dumbbell presses did not increase by much at all. But at least it didn't drop either... Went for the 50lbs, one dude came and help me spot. The 5th and 6th rep can feel he supported my elbow and made it easier to balance abit. The 7th rep, i wouldn't have made it if he didn't help put some pressure on my elbows, so tak kira. Did treadmill with an incline of 6 today. Its crazy man. Just 5 minutes and I'm out. My asthma would've struck if I had went on for a minute longer. Its more taxing on the quads and calves as well. Didn't imagine that a slight incline would be able to make such a huuuuuge difference! >.< Will try to do traps again, either tomorrow or on Thursday. Monday - Shoulder Day (13 April 2009) Seated Dumbbell Shoulder Press Warm Up 7 kg x 10 7 kg x 10 35 lbs x 6 Workout 40 lbs x 12 45 lbs x 12 45 lbs x 10 50 lbs x 6 45 lbs x 8 35 lbs x 10 Dumbbell Lateral Raise (Per dumbbell) 7 kg x 15 9 kg x 12 7 kg x 15 9 kg x 10 Reverse Flyes (Suckd!ck position) (Per dumbbell) 9 kg x 15 10 kg x 12 10 kg x 12 9 kg x 13 Treadmill - Jogging Incline 6 Constant 10km/h for 5 minutes -End of Workout- Total Workout Time: 60 minutes Diet Breakfast 1: Cereals + Milk Breakfast 2: 2 Wholemeal sandwiches Lunch: Rice + 1 Chicken breast + 1 Chicken thigh (I think?) Preworkout: 4 half-boiled eggs, 4 mini bananas, 2 slices Wholemeal bread, 1 slice ham Postworkout: 250ml Milk + Whey Dinner: Rice + dishes Supper: Undecided
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mrPOTATO	Apr 13 2009, 10:03 PM Show posts by this member only \| Post #226
Look at all my stars!! Senior Member 2,113 posts Joined: Dec 2008	Good to see your bad spell at the gym is over ! U sure eat a lot before workout
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alzaim	Apr 13 2009, 10:40 PM Show posts by this member only \| Post #227
Casual Junior Member 429 posts Joined: Dec 2004 From: Kuala lumpur	QUOTE(wallpaper89 @ Apr 12 2009, 06:59 PM) My form today macam babi only. Kinda screwed up today. Forearms are hurting like a b** halfway through the workout as well. Bloody hell! Did 4 sets less than usual today, feeling quite demotivated. I hope this negative feeling won't last for long. Measured my weight right before I left. March 29, 2009: 72.0kg with 14.1% BF April 12, 2009:** 73.2kg with 13.9% BF Well I would say about 500g of my body weight is attributable to feces weight. Had an accidental Japanese buffet yesterday night (wasn't intended). Most of what I ate ended up being salmon and unagi haha, plenty of protein there. Haven't berak today so I guess my stool must weigh quite alot. dude how you manage to control your body fat la.. mine is like 17% now... i do futsal n cardio... still high lah ahaha.. maybe its the beers haha..
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TSwallpaper89	Apr 13 2009, 11:33 PM Show posts by this member only \| Post #228
On my way Senior Member 650 posts Joined: Feb 2008	Nolah, the ham is a thin slice only. And the 4 mini-bananas are probably only worth about 1.5 big banana. Taking them for carbs only I dunno man, my body fat used to be even lower haha! Just started doing some light cardio last week. Noticed some improvement in appetite
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alzaim	Apr 13 2009, 11:35 PM Show posts by this member only \| Post #229
Casual Junior Member 429 posts Joined: Dec 2004 From: Kuala lumpur	hahah so you only take those for carbs is it? what about rice?
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TSwallpaper89	Apr 13 2009, 11:37 PM Show posts by this member only \| Post #230
On my way Senior Member 650 posts Joined: Feb 2008	That's like my instant pre-workout carb haha. I still take rice for lunch and dinner, normal serving. Its good for skinnies like us
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TSwallpaper89	Apr 14 2009, 09:20 PM Show posts by this member only \| Post #231
On my way Senior Member 650 posts Joined: Feb 2008	Didn't do legs last week. Immense drop in strength. Wtf man! Felt dizzy and nauseous, again, after doing the squats. Had to take a 15mins shut-eye on the couch before I could continue. Haiz. My lecturer didn't let us go for lunch break today. And I had stuff to attend to after class. So by the time I got home and tapao-ed my KFC and started to eat it was already 4 o'clock. Sucks! And the KFC they gave me 2 AND A HALF chicken breast. I only realized it when I got home and I was like whaa..?!? Took an overly long nap. Intended to nap for 15mins, ended up being 1hr+ so went to gym kinda late xD Tuesday - Leg Day (14 April 2009) Smith Squats Warm Up 50 lbs x 10 80 lbs x 10 Workout 170 lbs x 12 170 lbs x 12 180 lbs x 10 170 lbs x 10 Leg Curls 68 kg x 12 68 kg x 12 68 kg x 12 61 kg x 13 Standing Weighted Calf Raise Machine 52 kg x 16 52 kg x 16 52 kg x 16 52 kg x 16 Leg Extensions 47 kg x 12 47 kg x 13 -End of Workout- Total Workout Time: 60 mins Diet Breakfast 1: Cereals + Milk Breakfast 2: 2 Wholemeal sandwiches, 250ml Milk Late lunch: KFC Dinner plater (coleslaw replaced with mashed potatoes), 2 half-boiled eggs, 3 mini bananas, 200ml Milk Preworkout: 250ml Milk + Whey Postworkout/dinner: Rice + dishes Supper: Undecided
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TSwallpaper89	Apr 16 2009, 06:42 PM Show posts by this member only \| Post #232
On my way Senior Member 650 posts Joined: Feb 2008	LOL my so-called arms day today damn rojak. Did 2 sets of cable crossovers for chest, and 3 sets of shrugs for traps. Next week will be my rest/deloading week. Feeling really broken nowadays. And tot op it off I'll be playing futsal and tug of war on Sunday, which will hopefully not break me down too badly. Study, study, study!! Thursday - Arms/Rojak Day (16 April 2009) Concentration Curls 30 lbs x 6 25 lbs x 9 10 kg x 9 One-arm Overhead Dumbbell Triceps Extension 10 kg x 12 10 kg x 12 10 kg x 10 One-arm Dumbbell Curls 10 kg x 10 9 kg x 11 9 kg x 10 Triceps Press Machine 85 kg x 12 85 kg x 12 85 kg x 10 Dumbbell Shrugs (Per side) 50 lbs x 15 50 lbs x 15 50 lbs x 15 Decline Sit-ups BW x 30 BW x 30 Cable Crossovers (Total weight) 25 kg x 12 25 kg x13 Torso Rotation Machine (per side) 35 kg x 25 -End of Workout- Total Workout Time: 50 minutes Diet Breakfast: Cereals + Milk Lunch: Rice + dishes Preworkout: 4 half-boiled eggs, 3 slices Wholemeal bread, 2 slices thin ham, 1 packet Milo Postworkout: 250ml Milk + Whey Dinner: Rice + dishes Supper: Undecided
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John91	Apr 16 2009, 07:31 PM Show posts by this member only \| Post #233
Regular Senior Member 1,193 posts Joined: Jul 2008	Wa, too little exercises for arms already. Is 10kg heavy enough? I think I have the same stats as you but I curl 15kg. I find dumbbell skullcrushers a real good exercise too. You have to curl heavy until you cannot do another rep to build arms.
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mrPOTATO	Apr 16 2009, 09:51 PM Show posts by this member only \| Post #234
Look at all my stars!! Senior Member 2,113 posts Joined: Dec 2008	Haha.. study is always on your mind. Are you under stress ? Mayb u need more micros.
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TSwallpaper89	Apr 17 2009, 06:32 PM Show posts by this member only \| Post #235
On my way Senior Member 650 posts Joined: Feb 2008	Lol yeah, I did lesser sets than I am supposed to do under darklight's HVT. Its supposed to be 9 sets for biceps and 9 for triceps but I cut down to only 6 each, reason being my sore triceps always seem to affect my chest day. I am not too fanatical about my arms, so yeah... I am of course hoping to get stronger but with such few sets, strength gains for arms are coming slow. It is still getting stronger, just at a slower rate than it would be if I had whacked it more. And I can't do 15kg curls. With 30lbs I only managed 6 reps hahaha. Died after that. Study is always in my mind but I never seem to be able to get to it. The more you delay studying, the more you have to catch up to, and the more you have to catch up to, the more you feel like delaying it. Its a vicious cycle and I know it but somehow, I'm still not studying as much as an ACCA student should. Damn, gotta study more tonite!
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TSwallpaper89	Apr 18 2009, 07:08 PM Show posts by this member only \| Post #236
On my way Senior Member 650 posts Joined: Feb 2008	Deloading as well as mock exam week. STUDY!!!! Deload Saturday - Chest Day (18 April 2009) Dumbbell Incline Chest Press (Per dumbbell) Warm up 7 kg x 12 Workout 30 lbs x 12 30 lbs x 12 30 lbs x 12 30 lbs x 12 Weird(?) Machine Chest Press 45 kg x 10 35 kg x 10 35 kg x 10 35 kg x 10 DB Decline Bench Press (Per dumbbell) 30 lbs x 12 30 lbs x 12 30 lbs x 12 25 lbs x 12 Cable Crossover (Total weight) 15 kg x 12 15 kg x 12 15 kg x 12 10 kg x 12 -End of Workout- Total Workout Time: 40 minutes Diet Breakfast: Cereals + Milk Lunch: Rice + dishes Preworkout: 4 half-boiled eggs, 200ml Milk, 1 slice homemade butter cake Postworkout: 250ml Milk + Whey Dinner: Undecided Supper: Undecided
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TSwallpaper89	Apr 20 2009, 08:15 PM Show posts by this member only \| Post #237
On my way Senior Member 650 posts Joined: Feb 2008	Played futsal and tug o'war yesterday. Should have had more for lunch. Darn it. Went to sleep right after dinner at 8.30 so didn't have a proper supper. Woke up the next morning at 7. The event was fun. Didn't make it far with my team for both games but what the heck, we all had fun! Shoulder feeling sore for the first time ever. My shoulders don't usually feel sore even after shoulder days but after only just a few tug o'war matches, today my shoulders are feeling the strain... Skipped shoulder's deloading today. Will skip tomorrow's leg deloading day as well. Study!!! Diet - Sunday, April 19, 2009 Breakfast: 250ml Milk + Whey, 3 bananas, 4 half-boiled eggs Lunch: 2 fried chicken breasts Snack: 500ml milk Dinner: Bak kut teh Diet - Monday, April 20, 2009 Breakfast: Cereals + Milk Lunch: Maggi + 1 egg Snack: Some chicken meat + vegetables Snack: 4 half-boiled eggs Dinner: Rice + dishes Supper: 250ml Milk + Whey This post has been edited by wallpaper89: Apr 25 2009, 12:03 AM
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TSwallpaper89	Apr 25 2009, 12:04 AM Show posts by this member only \| Post #238
On my way Senior Member 650 posts Joined: Feb 2008	Have been skipping workouts for a week now. So that's the end of my rest week. I originally planned to deload but I didn't in the end, due to multiple reasons, so I'll just take it as a complete off week. There's an event tomorrow and I think I'll be too tired to go to the gym after that. I expect myself to be walking all over Sunway the whole morning. And then on Sunday and Tuesday, I have full day classes from early morning till the late evening. I'm not sure if I will have the energy to hit the gym after classes, unless of course I stick with lighter weights and higher reps (semi-deloading, I guess?). Then on Wednesday I'll be having classes from morning till late afternoon, then gotta go somewhere to do something after that. On May 15-17 will be going for a holiday trip with friends, so I doubt I can work out then, unless there's a well-equipped gym there. Early June, I'll be having my semester exams. Extremely important. I don't know if I'll still be able to go to the gym then. Screwed up lah. A lot of obstacles all coming at once. Diet for the past 2-3 days has been shitty too. Exams from afternoon till evening so can't have in between snacks. Today at least still acceptable lah. Kept buying milk only. Today's diet: Breakfast: 3 slices Wholemeal bread, 2 mini bananas. Lunch: Chicken rice + 2 chicken breast Snack: 500ml Milk Snack: 250ml Milk Dinner: Rice + dishes Supper: 3 half-boiled eggs, 2 slices Wholemeal bread
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TSwallpaper89	Apr 29 2009, 07:02 PM Show posts by this member only \| Post #239
On my way Senior Member 650 posts Joined: Feb 2008	I've been inactive for one and a half weeks now. Finally have the time to hit the gym. Should be abel to keep this up for 2 weeks. Lifted like a baby today, aih... But form was quite good la... Measured my weight today... Dropped 0.4kg, from 73.2kg to 72.8kg, and BF% increased from 13.9% to 14.6%... Interpreted, it means that I've lost quite an amount of muscle mass over the short rest period (I did do some cardio ie sports and amazing g-race in Sunway though). Boohoo Wednesday - Chest Day (29 April 2009) Smith Incline Bench Press Warm up Super light empty bar x 10 50 lbs x 10 50 lbs x 10 100 lbs x 5 Workout 110 lbs x 8 110 lbs x 7 100 lbs x 8 100 lbs x 7 DB Incline Bench Press (Per dumbbell) 40 lbs x 10 40 lbs x 8 35 lbs x 11 35 lbs x 10 Weird(?) Machine Chest Press 45 kg x 12 55 kg x 9 45 kg x 10 45 kg x 8 Cable Crossover (Total weight) 20 kg x 13 20 kg x 13 20 kg x 10 20 kg x 10 Push-ups BW x 10 -End of Workout- Total Workout Time: 58 minutes Diet Breakfast: Cereals + Milk Lunch: Rice + lots of chicken and pork meat Preworkout: 4 half-boiled eggs, 3 slices choco raisin bread, 1 banana Postworkout: 250ml Milk + Whey Dinner: Rice + dishes Supper: Undecided This post has been edited by wallpaper89: Apr 29 2009, 07:04 PM
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TSwallpaper89	Apr 30 2009, 07:21 PM Show posts by this member only \| Post #240
On my way Senior Member 650 posts Joined: Feb 2008	Aaaaaaaaaa I'm weak! Massive drop in strength, damn... Wasn't expecting such a huge decline. Did the shrugs half-assed. Light weights only. Planning to do proper shrugs on Arms day instead, where I can go full strength with better grip. Thursday - Back Day (30 April 2009) Pulldown Machine Warm up 35 kg x 10 35 kg x 10 Workout 55 kg x 15 65 kg x 9 65 kg x 7 55 kg x 12 One-arm Dumbbell Rows (Per dumbbell) 35 lbs x 15 45 lbs x 11 45 lbs x 11 40 lbs x 13 Close-grip Pulldown 90 lbs x 12 90 lbs x 11 80 lbs x 12 80 lbs x 11 Hyperextensions +25 lbs x 25 +25 lbs x 22 Dumbbell Shrugs (Per dumbbell) 25 lbs x 20 35 lbs x 20 -End of Workout- Total Workout Time: 63 minutes Diet Breakfast: Cereals + Milk Lunch: Fried rice + random stuff inside it Preworkout: 4 half-boiled eggs, 1.5 banana, 250ml Milk Postworkout/Dinner: 250ml Milk + Whey Snack: Rice + dishes Supper: Undecided This post has been edited by wallpaper89: Apr 30 2009, 07:22 PM
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