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  1. #1
    yannick32's Avatar
    yannick32 is offline Registered User
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    Oct 2004

    Thumbs up Is it possible to develop a great body without lifting heavy

    Hey everyone i am asking this cause i just got back from a recent lower back injury, i still have a bit of pain but i can manage and train just fine.

    I cant squat nor deadlifts right now either.

    I train 3 times a week following a bit of what Dan Duchaine said in the book BodyOpus

    Training is Saturday with Delts and arms

    Seated db press 4 sets 10-8-6-6
    Seated lateral raise 3 sets of 8-10
    Reverse peck deck machine 3 sets of 12

    Dips 4 sets ( max)
    pushdown 3 sets of 12

    Db seated curls hammer 4 sets of 8
    smith ez bar curls 3 sets of 10

    Sunday is legs

    Leg press one leg each 4 sets of 10-8-6-6
    leg extension 4 sets of 10-12
    standing leg curl 4 sets of 10-12


    Monday and Tuesday OFF

    Wedesday chest and back

    T bar rows seated 4 sets 10-8-66
    one arm db rows 4 sets of 10-8-6-6
    chin ups 3 sets of max

    db press incline 4 sets 10-8-6-6
    incline press 4 sets 10-8-6-6
    bench press 4 sets of 10-8-6-6

    Thusday and Friday are OFF then repeat.

    I am currently experimenting with various weight to see how my back response to them, right now and pray to god that it last everything is going quit fine.

    Diet is has followed most days.

    Wake up is 5g of creatine and wait 30 minutes then its 30g of whey protein in water with flax oil and Light force greens supplement.

    post workout drink is the same 5g of creatine in grape juice then 30 minutes after whey protein shake this time 50g of protein no flax oil to benefit the insuline spike.

    snake is 2 eggs with chicken breast

    Lunch time is a tuna sandwish with whole wheat bread.

    After noon snake is again one whey protein shake 30g in water

    Supper is a chicken sandwish or anything related to chicken LOL

    before bed another whey protein shake with flax oil.

    I drink a lot of water, i am not talking about 8-12 glasses but more in the range of 5 litres a day, and some green tea also.

    I cannot do cardio right now physio orders and i got some re-education posture exercice to do too.

    Does that sound good, i lift slow and concentrate on the muscle worked, i try not to involve other muscles and specially the lower back.

    I will try to up the intensity too a bit, i am sure that i am not overtraining cause i got plenty of rest and am a computer techicien so my job is not physically demending.

    Thank you everyone and if there is something wrong with my diet or training i wont mind some suggestions.

    Have a great weekend.

  2. #2
    yannick32's Avatar
    yannick32 is offline Registered User
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    Oct 2004

    Talking forgot to mention

    Sorry forgot to mention

    Whey protein is Optimun Nutrition brand the big 10 pounds one, with 3.5 of glutamine per serving and think its less then 2 g of carbs.

    Creatine is a simple cheap brand that i bought at Loblaws.

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