My PRs

Before

Squat: 60 kg

Bench: 47.5 kg

Military Press: 40 kg

Deadlift: 55 kg

Row: 35 kg

After

Squat: 117.5 kg

Bench: 65 kg

Military Press: 55 kg

Deadlift: 102.5 kg

Row: 60 kg

A HVT routine.

All credits go to Darklight79 of LowYat.net. Each muscle group requires a workset of 4 sets, excluding warmups (2 sets of lightweight)

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.

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5 Day split:
Monday Chest
Tuesday Back
wednesday Legs
thursday Shoulders
friday Arms

3 Day split:
Monday Chest/Shoulders/Biceps (for shoulders don't do shoulder presses, just do 5 sets of lateral raises instead)
Wednesday Legs
Friday Back/Triceps

If you decide on a 3 day split, you will lose the superset arms of a 5 day split. There is less volume on a 3 day split, so it would be 4 workouts for Chest, 3 for Shoulders (compulsory 5 sets of lateral raises) and 3 sets of Biceps.

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The focus is on volume, you calculate this by sets x reps.

So workload is important here, sets x reps x weight.

10 x 100kg x 4 = 4000kg workload
12 x 90kg x 4 = 4320kg workload, which is more than 10 x 100kg x 4.

Emphasis of progress is on volume, not weight as we are accustomed to on Rippetoe or MadCow.

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Notable quotes:

'If you want to aim for a PR, do it on the first exercise selection, the other exercises should be at a maintenance poundage. Aiming for a PR on the subsequent exercises will just cause you to burn out. For example, my chest day would consist of the Smith machine incline bench, machine chest press, incline dumbell bench presses and i'll finish off with some cable crossovers. Let's say i start off with the Smith inclines first, i would attempt PR's on those but i wouldn't try any PR's on the subsequent exercises, as in keeping the poundages moderately heavy on the second compound exercise and the last compound exercise i keep it light and go for pump sets of lighter weight and higher reps within the 12-15 range.

Isolation exercises should always be lighter weight and very high reps, above 12 sometimes hitting 20 reps.

The point is, I'm a firm advocate of instinctual training thanks to Terry Gallyot (my mentor and Mr Asia). Focus on good nutrition, good nutrient timing and sufficient rest and the PR's will come naturally. Don't feel pressured to make PR's. Try for them only if you are able to. If you get all the aforementioned factors in good order, PR's will come naturally. A PR doesn't necessarily mean heavier poundage, it can also be achieved with more reps even if you're using a lighter weight compared to the last workout.

You need to understand that volume is the key word here. For example, a trainee does a set of Smith shoulder presses for:-
185lbs x 8 for 4 sets. In total volume that wold be equal to 185 x 8 x 4 = 5920lbs

The following week he does 165lbs x 10 for 4 sets, even though it was a lighter weight, he still achieved a better set because the total volume would be 165 x 10 x 4 = 6600lbs

Do you now get my point about volume being the key word here? Of course the poundage range should be around 70-85% of your 1RM max. Anything less and you'd just be getting a pump but no growth. The weight has to be sufficiently heavy to challenge you at least.'

'So we'd pick 3 compounds and 1 isolation, decide upon the order of exercise and have a go. Rep ranges are meant to be between 10-15 reps but if we feel like maxing out for 3-5 very heavy reps, we do it on the first exercise, either for PR's in the 3-5 rep ranges or PR's in the 10-12 rep ranges.

Intensity extending techniques such as forced reps, drop sets, rest pauses, etc are decided at the spur of the moment but they are used sparingly. The other 2 compound exercises, we do not attempt to make anymore PR's but if we feel that we can go heavier than the previous week, then we raise the poundage by a notch or so.'

'Sometimes i fail to hit 10 reps because of muscular failure so i reduce the weight accordingly in order to complete at least 10 reps in the next set. Even though i decide to max out occasionally with 3-5 reps, the last set of a compound exercise should always be a high rep burn/pump set of at least 12 repetitions. This helps flush blood into the muscles as well as prevent wear and tear on the joints. Your muscular strength usually advances faster than your joint strength, which is why sometimes you don't see me making poundage PR's too often, I try for endurance PR's on some workouts.'

Fat.

So I'm fat, and it's depressing. What could be wrong with my diet. Excess pasta? It's become staple to me because that's the only thing I'm eating more than anything else. That's the first thing I'm fixing.

I've never been this fat before, waist measures close to 32inches when previously I was hovering 30inches.

But then again, I've never squatted 110kg, benched 87.5kg, pressed 65kg, rowed 80kg or deadlifted 112.5kg for 5 reps before. Does this mean that I have to be fat to perform?

I beg to differ. I'm changing my diet, including cardio on rest days and keeping up with top form. No more late nights. It's time to change.

I want to be a beast and not some puny lifter at the gym.

Madcow 5x5 Week 9

Reset some of the weights, still struggled on rows despite reset. :(

Weights done for 5 reps unless stated. All weights in kg.

W9D1
Squat 57.5/70/82.5/95/107.5
Bench 47.5/57.5/67.5/77.5/ 87.5 x 4 (failed set)
Row 40/50/60/70/ 80 x 4 (failed set)

2 x hyperextensions @ bodyweight + 20kg x 8
4 x situps @ bodyweight + 16kg x 5

W9D2

Squat 57.5/70/82.5/82.5
Press (reset) 37.5/45/52.5/60
DL 67.5/82.5/97.5/112.5

3 x situps @ bodyweight + 16kg

W9D3
Squat
57.5/70/82.5/95
110 x 3
82.5 x 8

Bench
47.5/57.5/67.5/77.5
87.5 x 3
67.5 x 8

Row (note reset but still struggled on 75)
32.5/42.5/52.5/62.5
75 x 3
52.5 x 8

3 x dips @ bodyweight + 12.5kg x 8
3 x EZ Bar bicep curls @ 25kg w/o bar x 8

W5 & W6

W5D1
Bench 50 X 8 / 50 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W5D2
Squats 72.5 X 8 / 72.5 X 8
Rows 47.5 X 8/ 47.5 X 8
Deadlifts 72.5 X 10
EZ 25 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Day 3 missed due to visitors from London.

W6D1
Bench 50 X 8 / 50 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W6D2
Squats 72.5 X 8 / 72.5 X 8
Rows 47.5 X 8/ 47.5 X 8
Deadlifts 75 X 10
EZ 25 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Day 3 missed due to sheer laziness. I kid, deadlines abound.

Madcow 5x5 Week 7 & 8 megapost

Hello,

All weights in kg. Each weight group done for 5 reps unless stated otherwise.

W7D1

Squat 55/67.5/80/92.5/105
Bench 45/55/65/75/85
Row 40/47.5/57.5/67.5/77.5

4x situps @ bodyweight + 15kg x 5
2x hyperextensions @ bodyweight + 15kg x 8

W7D2

Squat 55/67.5/80/80
Press 42.5/50/57.5/65
DL 65/80/95/110

3x situps x 5

W7D3

Squat
55/67.5/80/92.5
107.5 x 3
80 x 8

Bench
45/55/65/75
87.5 x 3
65 x 8

Row
40/47.5/57.5/67.5
80 x 3
57.5 x 8

3x dips @ bodyweight + 12.5kg x 8
3x EZ Bar Bicep curls @ 30kg (w/o bar) x 8
3x skullcrushers @ 25kg (w/o bar) x 8


W8D1

Squat 57.5/70/82.5/95/107.5
Bench 47.5/57.5/67.5/77.5/87.5
Row 40/50/60/70/80

W8D2

Squat 57.5/70/82.5/82.5
Press 42.5/50/57.5/65x4 :(
DL 67.5/82.5/97.5/112.5

4x situps @ bodyweight + 16kg x 5

W8D3

Squat
57.5/70/82.5/95
110 x 3
82.5 x 8

Bench
47.5/57.5/67.5/77.5
87.5 x 3
67.5 x 8

Row
40/50/60/70
80 x 3
60 x 8

3 x EZ Bar Bicep Curls @ 30kg (w/o bar) x 8
3 x skullcrushers @ 25kg x 8

Deloading week, so Week 9 is my week off. I love week offs.

W4

W4D1
Squats 67.5 X 8 / 67.5 X 8
Rows 42.5 X 8/ 42.5 X 8
Deadlifts 70 X 10
EZ 22.5 X 10
Pull-downs 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W4D2
Bench 50 X 8 / 50 X 8
Military 32.5 X 8 / 32.5 X 6 (Reset, presses a bitch)
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W4D3
Squats 70 X 8 / 70 X 8
Rows 45 X 8/ 45 X 8
Deadlifts 70 X 10
EZ 25 X 10
Missed Pull-Downs, ran off for badminton.
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3

Back in the gym after falling ill.

W3D1
Bench 45 X 8 / 45 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Tricep Pull-Down 25 X 10 / 25 X 10
Lat Pull-down 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3D2
Squats 67.5 X 8 / 67.5 X 8
Rows 40 X 8/ 40 X 8
Deadlifts 70 X 10
EZ 22.5 X 10
Pull-downs 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3D3
Bench 47.5 X 8 / 47.5 X 8
Military 32.5 X 8 / 32.5 X 8
Incline Fly 10 X 10 / 10 X 10
Tricep Pull-Down 25 X 10 / 25 X 10
Lat Pull-down 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

5 minute warm-up jog seems to prevent the headaches. Side-note: Weight back up to 147 pounds from 142. Aiming for 150 come Christmas break. Bad shape man.

Madcow 5x5, W6D1, W6D2, W6D3

All weights in kg, each weight group done for 5 repetitions unless stated otherwise.

W6D1

Squat 52.5 / 65 / 77.5 / 90 / 102.5
Bench 42.5 / 52.5 / 62.5 / 72.5 /82.5
Row 40 /47.5 / 57.5 / 67.5 / 77.5

2 x Hyperextensions @ 15kg + bodyweight x 8
4 x Situps @ 15kg + bodyweight x 5

W6D2

Squat 52.5 / 65 / 77.5 / 77.5
Press 42.5 / 50 / 57.5 / 65
DL 62.5 / 77.5 / 92.5 / 107.5

3 x Situps @ 16kg + bodyweight x 5

W6D3

Squat
52.5 / 65 / 77.5 / 90
105 x 3
77.5 x 8

Bench
42.5 / 52.5 / 62.5 / 72.5
85 x 3
62.5 x 8

Row
40 / 47.5 / 57.5 / 67.5
77.5 x 3
57.5 x 8

3 x dips @ 12.5kg + bodyweight x 8
3 x EZ bar bicep curls @ 30 kg w/o bar x 8
3 x skullcrushers @ 25 kg w/o bar x 8

Madcow 5x5 W5D1, W5D2, W5D3

Been really busy with labs and frustrating results so this was late.

All weights in kg, each weight group done for 5 reps unless stated otherwise.

W5D1

Squat 60 / 70 / 80 / 90 / 100
Bench 40 / 50 / 60 / 70 / 80
Row 35 / 45 / 55 /65 /75

2x weighted hypers @ bodyweight + 15kg x 8
4x weighted sit ups @ bodyweight + 12.5kg x 5

W5D2

Squat 60 / 70 / 80 / 80
Press 40 / 47.5 /55 / 62.5
DL 67.5 / 80 / 92.5 / 105

3x situps @ bodyweight x 10

W5D3

Squat
60 / 70 / 80 / 90
102.5 x 3
80 x 8

Bench
40 / 50 / 60 / 70
82.5 x 3
60 x 8

Row
35 / 45 / 55 / 65
77.5 x 3
55 x 8

3x Dips @ bodyweight + 10kg x 8
3x Barbell curls @ 35kg x 8
3x skullcrushers @ 25kg (weight w/o bar) x 8

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All right, comments. I did this entire week while Augustine was sick. I managed to nail all my sets with perfect form but I could feel the weights getting heavier. I was already hitting PR on Squat, Bench, Row, and Press. This was last week's workout (27th Oct - posts now are 1 week delayed).

I was already struggling with my new press of 65kg this week and new row of 77.5kg. It's getting difficult and I need to microload with 1kg increments gradually. Gonna be making my own microweights with pennies! Wish me luck. Will keep posting even if nobody does (pfft!)