new routine

[magicstick2003]

ok well after my thought of incorporating the 5x5 i think im going to go with what im used to.....
Mon-shoulders/tri
M.P. 4 x6-8 (one warm up so 3 working sets)
Side lat. raise- 3x8
upright row- 3 (or4?) x6-8
Skullcrusher- 4x6
pushdown- 3x8
kickbacks- 3x8

Tue-Back/Calves
Deads- 4x8 (one warm up 3 working)
one arm row- 3x8
pull up 3x8-10 (might do first when fresh)
I want to do one more back, but think it could be overkill...... haven;t done deads in awhile cause of my back so ill have ot see how im feeling after the first workout or so...
(if i do another back prolly some form of close grip row or pulldown) 3x6-8
calf raises 4x8-10
...any other good calf exercises besides raises i can;t htink of any...

Wed-off

Thurs- Chest/Trap (been doing DB inc. for a few months might swith to bb and flat bench over to DB)
DB incline-3x8
flat bench 3x8
Dip or Fly (? leaning toward fly, trainer suggestion elbow out dips and i like them though) 3x8
one arm leaning shrug (DB) 3x8
BB shrug 3x8

Fri- Legs/Bis
Squat 4x8
Ham curl- 3x8
quad xtension- 3x8
(stiff leg deads too or too much?? i like the fact they hit both hams and glutes)
BB curl 3x8
Hammer 3x8
concentration 2-3x8-10

MOn wed fri will also be abs
and tues thurs cardio (post workout for 15 mins or so...)

 

[SaVaGe]

I understand 2x8 for assistance work but why are you using 2x8 for the big exercises?

 

[gottabadrash]

wow... is all i can say no deads or bent over rows for back? you have lost my respect

 

[magicstick2003]

wow... is all i can say no deads or bent over rows for back? you have lost my respect

I've been doing bent over ows for the last 2 months now i wanted to switch it up with one arms... as for deads a bad lower back kinda prevent me from hitting um like i would like..
no need to "lose respect" this is why i asked for some advice....


As far as savage question thats how the 5x5 works isn;t it? i was a little confused on it myself when reading it and thus is why there are the 2x8 sets...i understand the 5x5 part but the 2x8 was confusing me, i didn;t know if it was like axillery lifts in there or what.... this is mainly why i have been goign with a standard 3-4x8 scheme in the past... i thought i would throw out the 5x5 method but looking over it again i really like my 3x8 way of doing things... i might change it back to that. But then i fear i might be overtrainign by doing it all like that....

 

[jcp2]

When you say bad lower back, do you have a diagnosed problem? As for the rest of it, squat on Monday, squatting on Friday will get missed from time to time, and you will not be very refreshed.

 

[magicstick2003]

When you say bad lower back, do you have a diagnosed problem? As for the rest of it, squat on Monday, squatting on Friday will get missed from time to time, and you will not be very refreshed.

scholeosis or however you spell it... i've been seeing a chiropractor for years now... ill check with him if it's ok...
you think legs should be switched to monday?? the only reason i put it there is so i have two days to recoup i hate not being able to walk when i have shit to do the next few days so i figure friday is best..

 

[jcp2]

scholeosis or however you spell it... i've been seeing a chiropractor for years now... ill check with him if it's ok...
you think legs should be switched to monday?? the only reason i put it there is so i have two days to recoup i hate not being able to walk when i have shit to do the next few days so i figure friday is best..

I can honestly say that the best squatting i have ever done, including now, is done on either Monday or Tuesday. I prefer Monday, your mind and body are usually fresh from the weekend. I honestly don't know much about scholiosis, so i will refrain from commenting. Some of the guys who train people for a living may have some more info.

 

[SaVaGe]

Can you do rack pulls?

 

[magicstick2003]

Can you do rack pulls?

? never heard of these... well maybe i have under diff name?
I'm game for giving deads a try again ill just check with the doc make sure it's ok... ive been getting it worked on for years now, correcting it and strengthening the muscles around the spine to prevent further curvature....

 

[magicstick2003]

I can honestly say that the best squatting i have ever done, including now, is done on either Monday or Tuesday. I prefer Monday, your mind and body are usually fresh from the weekend. I honestly don't know much about scholiosis, so i will refrain from commenting. Some of the guys who train people for a living may have some more info.

ill def look into it.. im just trying to seperate things enough to give ample rest between parts that i hit hard and are minor muslces involved for instance back and bis... so i split bis at least 48 hours after back...
maybe do like this then...
mon- leg and bi
tue- chest trap
wed off
thurs- back calves
fri- shoulder tri

I've always done legs last but im game for trying somethign new lol..

 

[blackbeard]

one wram up set is not enough to get ready for your work sets..
granted if somene squats 700 vs someone squatting 315 their warmups will be different

but if your gonna squat 250 -275 for sets of 8 you still should take some more warm up sets..tey dont have to be mega high rep sets either they can be singles/doubles to jsut get accustomed to the weight

 

[magicstick2003]

one wram up set is not enough to get ready for your work sets..
granted if somene squats 700 vs someone squatting 315 their warmups will be different

but if your gonna squat 250 -275 for sets of 8 you still should take some more warm up sets..tey dont have to be mega high rep sets either they can be singles/doubles to jsut get accustomed to the weight

good deal... i've been going fairly light on my warm up for like 10 then ill add a little more and go for a slower warm up of 3 or so then ill go into my workout... i was just thinking with cutting back to also decrease warm up a little but i wasn;t thinking... since it's one of the important points in working out...

 

[pullinbig]

? never heard of these... well maybe i have under diff name?
I'm game for giving deads a try again ill just check with the doc make sure it's ok... ive been getting it worked on for years now, correcting it and strengthening the muscles around the spine to prevent further curvature....

heres a few from different angles.

http://ironaddicts.com/video/495rackpull.avi
http://ironaddicts.com/video/585rackpull.avi
http://ironaddicts.com/video/675rackpull.avi

 

[gottabadrash]

you could do partial deads.... and one arm rows are hard to get the same thickness out of your back that bent over bb rows get...

 

[magicstick2003]

you could do partial deads.... and one arm rows are hard to get the same thickness out of your back that bent over bb rows get...

ya i do love the bent over rows... i've been doing um for so long though i was just thinking of changing them up but if you think they would be best ill keep at um... like i said i like um and have no porblem continuing with um... I'm going to look into rack pulls over full deads if they bother my back at all but im goign to try out the deads first

 

[MuffDyver]

heres a few from different angles.

http://ironaddicts.com/video/495rackpull.avi
http://ironaddicts.com/video/585rackpull.avi
http://ironaddicts.com/video/675rackpull.avi

i watched the video. cant tell if hes lifting with his legs, traps, or back. which one?

 

[pullinbig]

i watched the video. cant tell if hes lifting with his legs, traps, or back. which one?

lololololol all three. deads or a variation of deads are a solid compound movement. full deads work about 80% of th muscle groups in one movement.

i use them for mainly posterior work. hams and back. i do them as more of a pull. some guys do them as more of a press. you can press more but it doesnt target the back side as well.

 

[pullinbig]

ya i do love the bent over rows... i've been doing um for so long though i was just thinking of changing them up but if you think they would be best ill keep at um... like i said i like um and have no porblem continuing with um... I'm going to look into rack pulls over full deads if they bother my back at all but im goign to try out the deads first

good form is critical. send me a clip if you like and ill check it for ya.

 

[magicstick2003]

i appreciate all the advice on what to add in but overall how does the rest of the workout look? i plan on starting up on monday so i want to have it's ironed out before i jump into it....so does everythign else look decent along, not overtrainig? enough sets? right exercieses to get som mass gains?
magic

 

[pullinbig]

try it and see how it works out. experience is the best teacher. what works out for one may be too much for another. give it 12 weeks and see what happens. make sure you got your calories in order too. the best of routines will fail if you aint got enough nutrients to build with.