Tom (Rendition) Posted July 30, 2011 Posted July 30, 2011 I'm still making slow but steady gaint, but I don't think I'm feeling as stiff as I should the day after a workout My split: Chest + triceps: Bench Incline bench flys dips that one with barbell where you are lying down on a bench and lower it down towards your head, bending at the elbow that one with the dumbell where you standing and lower a dumbell behind your head, parallel with your body Back + biceps: barbell curl preacher curl chin up wide arm pull up one arm kneeling row that machine which you pull the handles back towards your chest opposite of a pressup using the TRX shoulders + legs: hand stand press ups seated dumbell press lateral raises military press calf pushes on the leg press machine deadlift squat....sometimes. I've got mild scoliosis, so it really fucking hurts where it rests against my bone at the base of my neck. I have reasonable muscular padding around my shoulders as well :s. Anybody got any suggestions?? Not gonna lie, I neglect my legs alot, I play quite alot of 5-a-side football during the week which leaves my legs a bit stiff and not wanting to work them out. I aim for 10*3 on all of my exercises. I also swim once a week. What can I do to amp up my workout? One other thing, a few months ago I got a shin splint which put me out of any siginicant leg exercises for a few months. it feels like i've got one in my forearm coming on, is there anything I can do to prevent splints coming on?
Steroids Posted July 30, 2011 Posted July 30, 2011 I'm still making slow but steady gaint, but I don't think I'm feeling as stiff as I should the day after a workout: Chest + triceps: Bench Incline bench flys dips - chest dips yes? that one with barbell where you are lying down on a bench and lower it down towards your head, bending at the elbow - these r skullcrushers that one with the dumbell where you standing and lower a dumbell behind your head, parallel with your body - fairly uncommon exercise when rope extentions are alot better and target all 3 parts of ur tricep. Back + biceps: - do back b4 biceps barbell curl preacher curl chin up wide arm pull up one arm kneeling row that machine which you pull the handles back towards your chest opposite of a pressup using the TRX deadlifts typically better on back days shoulders + legs: hand stand press ups seated dumbell press lateral raises military press calf pushes on the leg press machine deadlift squat....sometimes. I've got mild scoliosis, so it really fucking hurts where it rests against my bone at the base of my neck. I have reasonable muscular padding around my shoulders as well :s. Anybody got any suggestions?? u dont use the padded support that fits over the barbell? more legs exercises - leg extentions etc. Not gonna lie, I neglect my legs alot, I play quite alot of 5-a-side football during the week which leaves my legs a bit stiff and not wanting to work them out. I also swim once a week. One other thing, is there most people do 5 exercises of 3-4 sets for chest/back/legs, 4 for shoulders, 3 for bicep/tri. u seem to be doing less, lack of time or what?
I Meleed I Posted July 30, 2011 Posted July 30, 2011 do deadlifts on ur back day. shouldnt do squats and deadlifts on same day
Tom (Rendition) Posted July 30, 2011 Author Posted July 30, 2011 Yes, chest dips...although really I feel it more in my triceps more than my chest. There is no padding. The free weights room on the gym I go to is like a proper iron gym. Ok thanks for the hints and tips. Yeh, I usually try to fit my gym sessions into an hour + 15 that I get for lunch (which really means only 40ish mins of workout). I'll realistically probably have to stop that habit as it is holding me back for sure.
Reevesy Posted July 30, 2011 Posted July 30, 2011 omfg lol u do biceps before back and shoulders and calves before squats, sort ur shit out you do the main shit first. the BIG compound exercises that require all of your energy and agression, not faggy calf raises lol
Tom (Rendition) Posted July 30, 2011 Author Posted July 30, 2011 omfg lol u do biceps before back and shoulders and calves before squats, sort ur shit out you do the main shit first. the BIG compound exercises that require all of your energy and agression, not faggy calf raises lol I do calf raises last, that wasn't in the right order. But ok, now i know.
Smush Posted July 30, 2011 Posted July 30, 2011 Yeah compounds before your isolations. Deadlifts = king of back. Dips are more for your triceps depending on how far your chest is forward.
Reevesy Posted July 30, 2011 Posted July 30, 2011 deadlift does ur upper back too u know lol, as does romanian deadlift and rack pulls.
Env Posted July 30, 2011 Posted July 30, 2011 do deadlifts on ur back day. shouldnt do squats and deadlifts on same day I do deads and squats on the same day... :mellow:
Mr-G-Maul Posted July 31, 2011 Posted July 31, 2011 Anyone got any decent vids on deadlifts? Dont think ive saw one person doing them at my gym yet they just do squats usually.
Tom (Rendition) Posted July 31, 2011 Author Posted July 31, 2011 Knees, then back. Don't go past upright.
Reevesy Posted July 31, 2011 Posted July 31, 2011 Anyone got any decent vids on deadlifts? Dont think ive saw one person doing them at my gym yet they just do squats usually. ya my training log on this site. posted 1 from like 2 months ago
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