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  1. #1
    63190's Avatar
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    Doc says switch it up; need help

    OK, so I've hurt my anterior deltoid/upper pec and my rotator cuff. Didn't tear it but came to close for comfort.
    I was doing:
    Mon-chest&back
    Tue-shoulders&arms
    Wed-legs
    Thurs-chest&back
    Fri-shoulders&arms
    Sat-legs
    With jbigdogs calves EOD
    He told me that was out now for me.
    Here's what he said
    Tue-Back&Bi's
    Thur-Bench&Tri's
    Sat-Leg
    Sun-Shoulders,Bi's&Tri's
    I think I'll move every thing up a day, since I have Fri&Sat off not Sat&Sun. Here's why:Legs is three different types of squats.
    Wide-12, 9, 7, 5, 3, 1. Narrow-12, 9, 7, 5, 3, 1. Box-3sets@165. 45ºLeg press. Leg ext-3x9. Leg curls-3x9. Calves seated and standing 3x20.
    As for Bench, he told me to do flat and decline, no incline, dips OK.
    Told me to do pull downs in front only, and do them after deads on back day. Also said to do deads on a stepper to get strength for "coming out of the hole." He coached some football player that I've never heard of. That's not saying much. I bet he never heard of Dick Trickle, or Cale Yarborough. Racing is more my sport to watch. I lift because I want to be strong.
    Any way, congrats if you've made it this far into the post. Just a lil' further, feel the burn.
    For bench I maxed out a week before I hurt it and got 280lbs. New bench routine should look like this.
    Warm up with just the bar for 12. 1x12@135, 1x9@185, 1x7@205, 1x5@225, 1x3@235, 1@245. I could add up to 5lbs per week to those sets, but I'd "have to play that by ear," he says. Said I was over training my calves. Says they should grow with just twice a week. 2-3 minutes between sets. Slow and controlled. No cheating. What do y'all think?
    By the way, the doc is an orthopeadist.
    Last edited by 63190; 08-09-2004 at 03:05 PM.

  2. #2
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    adding personal stats to aid critiqueing.

    Age, body weight, body fat-27, 190, 13-15%

    Training experience-two years weights and conditioning in high school, one year wrestling, three years local gym.

    Goals- To get bigger, and stronger but be quality body building foundation.

    Existing/Previous Injuries- Pulled rotator cuff, and anterior deltoid, left tenis elbow existing. Previous, lower back injury.

    Ergogenic Aids-Nexium(proton inhibitor for stumach), One-a-day multi-vitamin, Vioxx, Creatine pre and post work out.

    Hope this helps.

  3. #3
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    The 3 types of squats in one workout is way too much IMO. Rotate them in a weekly fashion if you still want to do wide, narrow and box. Personally I would just use the foot placement you find most comfortable/natural and stick with that. A few little things to consider:

    1.) Becasue of the shoulder injury, you should rule out any overhead exercise that places your elbow behind you.
    2.) Ditch the dips completely for awhile, same with chins
    3.) I agree with doc, deads on back day
    4.) No max singles on bench, live with triples
    5.) Active rehab exercises, see a physiotherapist if this is a 'new' injury

  4. #4
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    1.) You mean like over head tricep extensions? What about lying tricep (skull crushers)?
    2.) Dips don't seem to hurt if I keep my elbows in.
    3.) I'll try that. Use it for the core lift.
    4.) I went with bench and tris today instead of back & bi's. I tried that 6 set falling reps, increasing weight. Didn't work. Got all weak. Did 1x12@135, 1x9@185, 1x4@205, failed at 225. Did another two sets of 2 reps at 205, failed at third rep attempt. Decline I did 1x12@135, 1x9@185, 1x4@205, 1x8@185, 1x7@185, 1x7@185.
    Seated pec dec with arms wide and behind me 3x9@70. Leaning forward dips 1x10, 1x14, 1x12. Skull crushers 1x10@70, 1x8@70, 1x7@70 super setted with astronaught crunches 1x20, 1x12, 1x12, 1x12.
    5.) Yes, shoulder is a new injury... relatively speaking. Happenend back in May. Physiotherapist... have to check and see if my insurance will cover that.

  5. #5
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    on legs, stick with the basics. 1.Squats ( 5-6 sets ) increasing weight so that your last set,..you can barely pull 10 reps. 2. Smith squats toes pointed forward, use lighter weight, reps are imprtant her,...3-5 sets.3. If you have enogh energy left, Leg presses,.depending on your goals, go 5-6 sets with high reps, low weight or 4-5 reps, heavyweight, so the last set you barely pull 10. 4. leg ext and leg curls. 5. Calves are a must,..as heavy as possible, as reps as possible.

  6. #6
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    1.) Overhead tricep extensions are good to avoid if you have a shoulder injury especially once you get up into some decent weights.
    2.) If it doesn't hurt then keep it. I would be cautious as dips place the shoulder in a mechanically disadvantageous position (at the very bottom of a deep dip).

    Quote Originally Posted by 63190
    1.) You mean like over head tricep extensions? What about lying tricep (skull crushers)?
    2.) Dips don't seem to hurt if I keep my elbows in.

  7. #7
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    M'kay, I'll take that under advisement.

  8. #8
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    I think chest and tris are a bad mix. You get a lot of tri movement with chest.
    I also think you get a lot of bi movement with back exercises as well. Pull downs and cables. Muscles will get fatigued cause you are working them more than a normal workout routine

    I stick with your first routine cause chest is usually push method and back is mostly pull so you dont fatigue the same muscles trying to do different muscle groups.

    I know the wording seems vague but I cant seem to type my point across.

    Basically, if I do chest real hard, I can feel my tris are already sore and I wasnt even focusing on my tris. So if I tried to do tris after my chest, I would just be killing them.

    After I do my pull ups and rows, I can feel my bis and forearms are also sore, so trying to do curls or whateve after, is overkill.

    Stick with your regular routine.

  9. #9
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    But I was doing chest/back and the next day shoulders and arms. It was getting stale already. Time for change any way.
    So, I'll post my work outs since my last post.
    6Aug04
    Seated Calves
    1x20@90 1x20@95 1x15@95-drop five pounds and get five more reps
    Standing Calve Machine
    1x20@200 1x20@200 1x20@200
    Shins
    1x20@body weight 1x15@body weight 1x15@body wieght
    Squats Wide
    1x20@135 1x17@185 1x14@205 1x11@225
    1x8@235 1x5@245
    Narrow Squats
    1x20@135 1x17@185 1x14@205 1x11@225
    1x8@235 1x5@245
    Box Squats
    1x12@165 1x12@185 1x8@205
    Leg Press
    1x9@180 1x9@190 1x9@190
    Roman Chair situps
    1x7 1x8 1x6 crunches after that 1x25 1x25
    Bent over twist
    1x50 1x60 1x70

  10. #10
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    9Aug04
    Flat Bench, doc says no incline for six weeks
    1x12@135 1x9@185 1x4@205 1failed attempt at 225 1x2@205 1x2@205
    Decline
    1x12@135 1x9@185 1x4@205 1x8@185
    Seated Pec Deck
    1x9@70 1x9@70 1x9@70
    Dips, bent forward
    1x10 1x13 1x10 all bodyweight
    Skull Crushers
    1x10@70 1x8@70 1x7@70
    Astronaught Crunches
    1x20 1x12 1x14

  11. #11
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    11Aug04
    Dead Lifts on a Stepper
    1x12@135 1x9@185 1x7@205 1x5@225 1x3@235 1@245
    Bent Over Row Machine
    1x12@25 wide 1x9@35 wide 1x7@45 wide 1x7@45 Narrow
    Pull Downs Front
    1x8@120 1x12@120 1x9@140 1x7@150
    V-bar row
    1x20@45 1x12@90 1x9@125 1x7@135
    Narrow chins w/ v-bar supper setted with DB pull overs
    1x7@BW/1x4@70 drop set 1x6@60 1x4@BW/1x8@60 1failed/1x8@60
    Barbell Curls
    1x6@100 wide 1x10@50 wide 1x10@50 narrow 1x10@50 narrow
    Zottman Curls
    1x7@20 1x12@15 1x12@15 1x6@25
    Wrist Curls Dumb Bell
    1x25@35 1x9@35
    Reverse Wrist Curls
    1x25@15 1x25@15

  12. #12
    bluethunder is offline Anabolic Member
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    Like chica said be cautious on dips. The key is twofold : 1. use a narrow (close) grip,if you use to wide it places more stress on your shoulder girdle. It will work the tri's better. 2. be controlled not bouncing up & down.

  13. #13
    63190's Avatar
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    I did go narrow and slow and controlled.
    13Aug04
    Wide stance squats toes out smith machine wanna be called "get flexed"
    1x20@115, 1x17@165, 1x14@185, 1x20@215, 1x8@285, 1@375, 1x5@225
    Narrow stance squats get flexed machine
    1x9@265, 1x9@265, 1x9@265
    Box Squats
    1x10@175, 1x12@275, 1x12@175
    Leg Press
    1x9@315, 1x10@315, 1x9@315
    Leg extension
    1x9@50, 1x9@50, 1x9@50 two second pause at the top of every rep, except last rep was 22 negative last rep
    Lying leg curls
    1x18@105(seated) 1x6@80, 1x8@60, 1x4@60 drop 1x2@40 drop 1x2@30
    Super setted leg inductors
    1x9@150, 1x9@50, 1x7@150drop1x2@130, 1x2@90, 1x4@30
    Stiff legged deads
    1x10@135, 1x10@135, 1x10@135,
    Reverse crunches on incline boad
    1x25, 1x10, 1x10, 1x17

  14. #14
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    14Aug04
    Military press
    1x10@135, 1x10@135, 1x6@145
    Hammerstrength military
    1x6@90(much assisted), 1x8@70, 1x18@70
    This next exercise was crazy super set of palms down front raises, thumbsdown lateral raises, palms opposed front raises, thumbsdown lateral raises, bent over lateral raises, and all with a ten pound plate
    1x10, 1x10, 1x10, with partial movement (Having already passed failure)
    Cable trap raises(this machine said 150, but it felt like 50 or 60 pound dumb bells)
    1x20@150, 1x14@150, 1x16@150
    Smith machine shrugs
    1x12@215, 1x10@215, 1x10@215
    Super setted with Pitcher pours (Grab DB's palms opposed elbows locked in at 90º and make like pouring out pitchers similtaniously)
    1x10@15, 1x10@15, 1x10@15
    Standing EZ-bar curl
    1x12@45wide, 1x12@552wide, 1x12@55narrow, 1x10@55narrow (cheat enabled for last three reps)
    Z-curls
    1x10@20, 1x10@22.5, 1x10@22.5
    Dips
    1x12, 1x15, 1x10, 1x6
    Super setted with DB kickbacks
    1x12@30, 1x9@30, 1x8@30, 1x8@30

  15. #15
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    16Aug04
    Dead lifts on stepper
    1x9@145, 1x6@200, 1x6@230, 1x5@240, 1@250
    Bent Over bar bell row
    1x9@155,1x9@155,1x9@155
    Pull Downs, Front
    1x9@100, 1x9@90, 1x9@90
    Dumb bell Bent Over Row
    1x9@50, 1x9@55, 1x9@60
    Preacher curls
    1x10@40wide, 1x12@40narrow, 1x9@40wide, 1x10narrow
    Zottman curls
    1x10@25, 1x10@25, 1x10@25
    Revers Barbell curls
    1x9@40, 1x9@40, 1x9@40
    Wrist Curls
    1x22@65, 1x9@65, 1x10@65
    Roman chair sit ups
    1x25, 1x12, 1x13

  16. #16
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    17Aug04
    Angled standing calve machine(Precore)
    1x20@120, 1x20@100, 1x12@90 dropset 13-17@80drop 18-20@70
    shin raises
    1x16 stopped and flexed shins at 10 reps
    Angled seated calve machine
    1x16@60, 1x12@80, 1x10@100
    42 minute walk at 1%grade 30 min, then 1.5% @ 4MPH
    Hanging incline leg raises
    1x25, 1x25, 1x25, 1x14
    Super setted with bent over twists
    1x60, 1x60, 1x60, 1x50
    We have all these new Precore machines and I'm not liking them. I think I'll switch out he standing calve machine for dumb bell standing calves, one leg at a time.

  17. #17
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    18Aug04
    Flat bench barbell press
    1x17@135, 1x6@185, 1x10@165, 1x10@165
    Decline
    1x10@165, 1x5@165drop6-10@145, 1x10@145
    Seated Pec Deck
    1x12@50, 1x12@60, 1x10@80
    Dips
    1x12@Body Weight, 1x10@10, 1x8@25
    Cable Tricep pull downs palms up 7's or platoons or what ever you want to call 'em
    1x21@40, 1x21@30, 1x21@30
    Palms angled
    1x21@35, 1x21@30, 1x21@25
    Palms down
    1x21@30, 1x21@30
    Rope push downs
    1x7@30 Failure at 7
    Roman chair situps
    1x11, 1x10, 1x9
    Super setted with side crunches
    1x25, 1x25, 1x30
    I've been off of creatine for almost two weeks now. My stength is really low. I'll start again on Monday with ON's Serious Mass Strawberry for post work out, and take some again at 5 on my 15 minute break. Maybe again when I get home from work. Plus I've got some cell-tech advanced musclebuilding creatine formula that a friend gave me. It's already opened but he told me he stopped using it when he wanted to get cut. It's slightly less than the new 4.3lb bottle I bought of osmotic acceleration technology cell-tech I just bought. I'll be doing that pre and post work out.
    I belive my time as a heavy line diesel mechanic is running out. My shoulder seems to hurt worse at work than at the gym. I might have to go back to school and become a high school English teacher. That was my second best subject in school.
    Last edited by 63190; 08-19-2004 at 02:16 AM.

  18. #18
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    Took 19th off
    20Aug04
    Wide Squat
    1x20@135, 1x17@205, 1x14@225, 1x11@230, 1x8@245
    Leg Extension: First independently, then similteniously
    1x10@50, 1x10@60, 1x10@70
    Leg Curs: First independently, then similteniously
    1x10@50, 1x10@60, 1x10@100
    Narrow Leg Press
    1x10@225, 1x10@315
    Wide Leg Press
    1x10@315, 1x10@315
    Calve raises in between leg press sets
    1x20@225, 1x10@315, 1x14@315, 1x10@315
    Adductor
    1x10@80, 1x10@80, 1x10@100
    Super setted with Abductor
    1x10@90, 1x10@90, 1x10@100
    This next one, my friend showed me. He didn't know what to call it, so I'll just explain it. You grab on to the perpendicular chin-up handles. Then you do a hanging knee raise. Next you twist your knees to the left and pull your hips up as high as you can. Then you twist over to the right until your knees are on the right. Finally, you let your knees down about half way and complete the circle back to your left or starting position.
    I did one set of three from left to right, followed immidiatly to from right to left. I had to rest in between the next two sets. It really hits your mid abs and obliques.
    Then I got on the ab rocker
    1x50 Legs flat out
    1x50 Legs perpindicular to the ground and crossed (Jack Knife)
    1x50 Legs crunched in.

  19. #19
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    21Aug04
    Clean and Press
    1x5@90, 1x4@115, 1x3@135, 1x3@155, 1x1.5@185. Bad form, could have been 2.
    Military Press
    1x8@95, 1x3@135, 1x6@115
    Hammer Strength Iso-lateral Behind the Neck Press
    1x12@45, 1x8@75, 1x3@80, 1x10@55
    Cable Lateral raises Front
    1x8@25, 1x9@25
    Cable Lateral Raises Rear
    1x7@25, 1x9@20
    Smith Machine Shrugs
    1x12@225wide, 1x16@225narrow, 1x20@225wide, 1x18@225wide
    Dumb Bell Shurgs
    1x12@70, 1x12@70, 1x12@70
    Shoulder Super Set:Thumbs up front laterals, side laterals, bent over laterals, thumbs down front laterals, side laterals, bent over laterals.
    1x10@10lb plates, 1x8@10lb plates, 1x10@5lb plates
    Heavy Barbell Curls
    1x6@80, 1x6@95, 1x4@105, 1x4@115 (cheat enabled)
    Hammer Curls
    1x8@40, 1x8@40, 1x8@40
    Tricep Dips
    1x10@25, 1x8@45, 1x4@90 (Woo-hoo, two plates!)
    Narrow Grip Bench
    1x8@135, 1x10@135, 1x8@135
    Wrist Curls Bar Bell
    1x13@65, 1x10@65, 1x9@45
    Reverse Wrist Curls Bar Bell
    1x9@45, 1x9@45, 1x9@45
    Last edited by 63190; 08-28-2004 at 01:38 AM.

  20. #20
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    23Aug04
    Flat Bench
    1x12@45, 1x12@135, 1x9@185, 1x7@205, 1x3@225, 1x2@225, 1x2@225
    Decline Bench
    1x12@135, 1x9@185, 1x7@@205, 1@225
    Dips
    1x12@body weight, 1x8@25, 1x9@25, 1x10@25
    Tricep pull down, Platoons: palms up
    1x21@25, 1x21@35, 1x21@35
    Tricep push down, Platoons: palms down
    1x21@25, 1x21@20, 1x21@20
    Tricep push down, Platoons: palms angled
    1x21@20, 1x21@25, 1x21@25
    Rope Push Down
    1x8@20, 1x5@20 drop set, 1@15, 1x4@15
    Roman Chair Sit ups
    1x25, 1x9, 1x5
    Last edited by 63190; 08-25-2004 at 10:10 AM.

  21. #21
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    24Aug04
    Machine Lunges
    1x18@135, 1x15@155, 1x16@185
    Glute Isolater Machine
    1x20@50, 1x15@160, 1x12@70
    Standing leg Curls
    1x15@20, 1x10@25, 1x6@30
    Adductor
    1x12@90, 1x10@100, 1x8@100
    Straight Leg Dead Lift
    1x15@95, 1x10@115, 1x12@135
    Standing Angled Calve Machine
    1x8@180, 1x8@140, 1x10@100
    Seated Calve Machine
    1x11@45, 1x10@35, 1x15@25
    Hanging Leg Raises
    1x25, 1x15, 1x15
    Supper setted with Bent Over Twists
    1x30, 1x30, 1x30

  22. #22
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    25Aug04
    Dead Lift
    1x10@135, 1x9@185, 1x7@210, 1x5@235, 1x3@255, 1@265
    Bent Over Bar Bell Row
    1x9@165, 1x9@165, 1x9@165-had to rest/pause the last two reps
    Front Opposed Hands Pull Downs
    1x10@100, 1x9@120, 1x9@130
    Dumb Bell Rows
    1x9@65, 1x9@65, 1x9@65
    Narrow Standing Preacher Curl
    1x9@60, 1x9@60, 1x6@60
    Incline Bench Alternating Dumb Bell Curls
    1x9@30, 1x9@30, 1x9@30
    Standing Cable Curls From The Top Pulley
    1x9@50, 1x9@50, 1x9@50
    Roman Chair Sit-ups
    1x20, 1x12, 1x8
    Supper Setted With Side Crunches
    1x30, 1x25, 1x25

  23. #23
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    26Aug04
    Today was my off day. So I slept in. I crashed out at around 2:30am and woke up at 10:36am. Ate a bowl of instant strawberry oat meal, and then at 12:15pm I went for laps around my block until 1pm. Hit the shower and ate some turkey and cheese sandwiches on whole wheat bread.

  24. #24
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    27Aug04
    Changed it up some more. Didn't like doing 6 sets of wide leg squats
    Wide Stance Squats
    1x12@135 Font, 1x10@185 Front, 1x8@245 Reg, 1x2@315 Regular
    Narrow Squats
    1x10@225, 1x12@225, 1x9@235
    Box Squats
    1x6@235, 1x5@235 failed sixth rep, 1x9@215
    Leg Press
    1x20@315, Took way to long unloading squat rack and loading leg press. More than four minute rest. 1x10@315, 1x10@315
    Super Setted with Leg Press Calves
    1x15@315, 1x12@315, 1x12@315
    Leg Extension first indipendently, then together
    1x8@60L, 1x5@60R, 1x4@60 both
    1x9@50L, 1x5@50R, 1x4@50 both
    1x9@40L, 1x9@40R, 1x10@40 both
    Angled Standing Calve Machine
    1x12@100, 1x15@120, 1x12@140
    Super Setted with body weight Shin Raises
    1x10 held for 10 sec, 1x10 helf for 10, 1x10 held for 10sec
    1x16 held for 10, 1x15 held for 10sec
    1x15 held for 10, 1x9 held for 10, 1x6 held for 10 sec
    Seated Calve Machine
    1x15@45, 1x12@55, 1x10@65
    Hanging Leg Raises
    1x16, 1x16, 1x16
    Super Setted with Bent Over Twist
    1x30, 1x30, 1x30
    Last edited by 63190; 08-27-2004 at 04:10 PM.

  25. #25
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    28Aug04
    Clean and Press
    1x12@45, 1x4@95, 1x3@115, 1x3@135, 1x3@165, 1x3@185-rest pause set.
    Push Press
    1x6@135, 1x4@145, 1x2@165
    Super Setted with Front Raises
    1x11@10, 1x8@10, 1x8@10
    Heavy W i d e Up-right Row
    1x8@135, 1x7@145, 1x4@165
    Super Setted with Lateral Raises
    1x8@10, 1x8@10, 1x8@10
    Bent Over Lateral Raises
    1x10@20, 1x10@20, 1x10@20
    Quadruple Set Shoulders
    1x10@5, two minutes rest 1x9@5, three minutes rest 1x10@5
    DB Shrugs
    1x11@50, 1x17@50, 1x16@50
    Super Setted with DB Pitcher Pour
    1x8@20, 1x15@15, 1x15@15
    W i d e Barbell Shrugs
    1x8@225, 1x12@215, 1x10@205
    W i d e Standing Barbell Curls
    1x10@65, 1x10@65, 1x7@65 Failure
    Zottman Curls
    1x10@25, 1x7@35, 1x6@35
    Weighted Dips
    1x12@25, 1x8@45, Failed two plates, 1x5@45
    Three part Tricep Pull-downs Palms up
    1x21@25, 1x21@30, 1x21@35
    Rope Push-down
    1x7@35, 1x7@35, 1x5@30, 1x2@25, 1x4@20, 1x3@15, 1x4@10
    Barbell Wrist Curl
    1x16@65, 1x12@65, 1x12@65
    Reverse Barbell Wrist Curls
    1x10@45, 1x10@45, 1x3@45 plus 20 second hold
    Roman Chair, Hanging Leg Raise, Side Bend, Bent Over Twist Quadruple Set
    1x10, 1x10, 1x10 every thing but twists, 1x10, 1x15, 1x20

  26. #26
    63190's Avatar
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    1Sept04
    Got sick last Sunday. Had to take a couple of days off training and eating. Lost ten pounds over three days. My metabolism sucks. On the plus side, I lost about an inch off my waist line.

    Bench
    1x12@135, 1x9@185, 1x9@185
    Decline
    1x9@185, 1x9@185, 1x9@185
    Weighted dips
    1x12@25, 1x8@45, 1x4@45
    Tricep angled push down
    1x10@35, 1x10@40, 1x8@45
    Tricep palms up pull down
    1x12@25, 1x10@30, 1x8@35
    Hanging circular leg raises
    Three sets of three to each side

  27. #27
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    3Sept04
    I did the weighted shin raises on at the end of my calve training with Barbells, one leg at a time. During the training, I did body weight sets of ten and held the thenth after every calve set. I'd hold for a 20 second count and repeat until failure.
    Seated Calve Machine
    1x12@45, 1x10@90, 1x8@135
    Standing Angled Calve Mach
    1x12@100, 1x10@120, 1x9@140
    Leg Press Calves
    1x12@405, 1x10@415, 1x8@425
    Weighted Shin Raises
    1x6@50, 1x8@40
    Wide Squats
    1x20@135, 1x15@205, 1x9@275, 1x9@280, 1x9@285
    Narrow Squats, heels on ten pound plates
    1x9@275, 1x8@275, 1x9@225
    Box Squats
    1x8@225, (1x4@225, 1x4@205), (1x4@215, 1@205, 1x4@185)
    Leg Press
    1x9@315, 1x9@315, 1x9@315
    Super Setted with Leg Press Calves
    1x15@315, 1x12@315, 1x9@315
    Leg Extension
    1x9@90, 1x9@100, 1x9@110
    Leg Curls
    1x10@90, 1x9@100, 1x9@110
    Ab Roller, legs extended on machine
    1x50
    Ab Roller, Legs extended above me
    1x50
    Ab Roller, Legs curled tip toes on machine
    1x50
    Ab Roller, side crunches
    1x50 each side
    Last edited by 63190; 09-04-2004 at 02:46 AM.

  28. #28
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    4Sept04
    Clean&Press
    1x5@95, 1x3@135, 1x3@165
    Seated Military Press
    1x3@135, 1x12@95, 1x10@95
    Hammer Strength Iso-lateral behind the neck press
    1x10@55, 1x9@55, 1x8@55
    Smith Mach Shurgs
    1x12@245, 1x10@245, 1x8@245
    Dumb Bell Shrugs
    1x11@60, 1x12@55, 1x12@55
    Dumb Bell Lateral Tri-set Front, side, and bent over
    1x10@10, 1x10@10, 1x10@10
    Standing Preacher Curl
    1x8@60Narrow, 1x9@50Wide, 1x8@50Narrow, 1x9@50Wide
    Preacher One Arm Supinating Curl
    1x9@25, 1x9@2, 1x9@25
    Palms Up Push-down
    1x12@30, 1x10@35, 1x8@40
    Angled Push-down
    1x12@40, 1x10@45, 1x8@50
    Bar Bell Wrist Curls
    1x12@65, 1x24@55, 1x20@55
    Super Setted With Reverse Wrist Curls
    1x12@55, 1x7@55, 1x8@45
    Hanging Leg Raises
    1x16, 1x16, 1x16
    Super Setted Bent Over Twists
    1x30, 1x30, 1x30

  29. #29
    Hypertrophy's Avatar
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    You want me to tell you how to put that on excel? Is this like your diary section? I didn't read all the threads, but alot.

  30. #30
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Hypertrophy
    You want me to tell you how to put that on excel? Is this like your diary section? I didn't read all the threads, but alot.

    Yeah, you don't keep logs here.

    You can keep them and then share them w/the board as a clickable attachment.

    ~SC~

  31. #31
    63190's Avatar
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    Sorry, go ahead and delete them then. I was just looking for critique.

  32. #32
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    Quote Originally Posted by Hypertrophy
    You want me to tell you how to put that on excel? Is this like your diary section? I didn't read all the threads, but alot.
    Sure, that would be great.

  33. #33
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    Hit my PM with your email address and I will attach a file that you can use. I always work with %1RM. So where it says Max, just plug in your 1RM and it calculates every set for you. I have many different workouts. I have a hypertrophy split where i do 4 sets with a 12, 10, 8, 8, rep scheme with 67%-80% of 1RM, and i have a strength phase where i train 8, 6, 4 rep scheme with 80-90% of 1Rm. I also have 6-8 different splits.
    Later

  34. #34
    63190's Avatar
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    Do you find your 1RM for every lift you work out with and train like that?
    What do you think of my training so far?

  35. #35
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    You use 1 rep max and the % as a baseline which gives you a way to define the intensity of your other sets. Example: if your 1RM on bench is 100 lbs, then a set at 85% intensity woule be 85lbs. This is where you see notation like x reps at y% intensity. Hope that makes sense?

    Quote Originally Posted by 63190
    Do you find your 1RM for every lift you work out with and train like that?
    What do you think of my training so far?

  36. #36
    63190's Avatar
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    Yes, I understood that. Learned it in weights and conditioning class as a freshman in high school. I'm asking if I should also use it for every excersise. IE I can curl 100 lbs, should I go sets of 70% for 12 reps at 70lbs?

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