About damn time. Deadlifts? Better be in that back routine...Quote:
Originally Posted by mrwright
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About damn time. Deadlifts? Better be in that back routine...Quote:
Originally Posted by mrwright
Quote:
Originally Posted by decu68
I'm noticing abit of that at the minute, but i've not really been the gym properly since before christmas so doing anything will keep me sore for a while!
but yea the plan was to work everything twice (3 times counting the 5x5 day) directly one day, then indirectly the other, and would hopefully mean i can do abit more for each, like my triceps wouldn't be fatigued from the chest exercises that day to do the tricep exercises (if it was a chest&tricep day) if that makes sense, like i've noticed in back and bicep days, i'm only able to say curl 12.5kg properly as my 3rd/4th exercise, when normally if done without the added fatigue i can do around 20kg
the plan is if i do them separately, i can lift more which would result in bigger strength/size!
still working on the routine, and it probably could do with a days rest inbetween each but my gym is only open monday to friday, and i work all day friday so times abit limited
Deadlifts are there too!Quote:
Originally Posted by Deviation
deadlifts, squats, proper barbell bench press the lot!!
Monday - Back & Triceps
Back
Cable Seated Row 10 3
Back
Chin-Up 10 3
Back
Close-Grip Front Lat Pulldown 10 3
Triceps
Smith Machine Close Grip Bench Press 10 3
Triceps
Cable Triceps Pushdown 10 3
Triceps
Cable Standing Triceps Extension 10 3
Triceps
Dip 10 3
Back
Wide-Grip Lat Pulldown 10 3
Tuesday chest biceps
Body Part
Exercise Name Rest Time Reps Sets
Chest
Barbell Bench Press 60 Sec. 10 3
Chest
Dumbbell Fly 60 Sec. 10 3
Chest
Dumbbell Incline Fly 60 Sec. 10 3
Chest
Machine Fly 60 Sec. 10 3
Chest
Dumbbell Incline Bench Press 60 Sec. 10 3
Biceps
Alternate Hammer Curl 60 Sec. 10 3
Biceps
Barbell Curl 60 Sec. 10 3
Biceps
Cable Standing One Arm Bicep Curl 60 Sec. 10 3
Biceps
Standing One-Arm Dumbbell Curl Over Incline Bench 60 Sec. 10 3
Wednesday shoulders legs Add/Edit | Delete
Body Part
Exercise Name Rest Time Reps Sets
Shoulders
Barbell Front Raise 60 Sec. 10 3
Shoulders
Barbell Up Right Row 60 Sec. 10 3 Progress Chart
Shoulders
Dumbbell Lateral Raise 60 Sec. 10 3 Progress Chart
Shoulders
Dumbbell Shoulder Press 60 Sec. 10 3 Progress Chart
Shoulders
Dumbbell Shoulder Shrug 60 Sec. 10 3 Progress Chart
Upper Legs
Barbell Squat 60 Sec. 10 3 Progress Chart
Upper Legs
Leg Extensions 60 Sec. 10 3 Progress Chart
Upper Legs
Seated Leg Curl 60 Sec. 10 3 Progress Chart
Thursday 5 x 5 power Add/Edit | Delete
Body Part
Exercise Name Rest Time Reps Sets Track
Chest
Barbell Bench Press 60 Sec. 5 5 Progress Chart
Upper Legs
Barbell Squat 60 Sec. 5 5 Progress Chart
Back
Barbell Deadlift 60 Sec. 5 5 Progress Chart
Triceps
Barbell Lying Triceps Extension 60 Sec. 5 5 Progress Chart
Shoulders
Barbell Shoulder Press 60 Sec. 5 5 Progress Chart
Back
Barbell Bent Over Row
That is the basis of my routine it's abit messed up because i had to redo it on my new phone and not yet sorted out the order sets etc
Barbell Bench Press 75.83 20.0x10,30.0x5,40.0x5,60.0x5,65.0x5
Barbell Squat 64.16 30.0x5,40.0x5,45.0x5,50.0x5,55.0x5
Barbell Deadlift 99.16 30.0x5,40.0x5,70.0x5,80.0x5,85.0x5
Shoulder press - Skipped
Barbell Lying Triceps Extension 46.66 10.0x5,25.0x5,30.0x5,25.0x5,40.0x5
Barbell Bent Over Row 64.16 15.0x5,25.0x5,40.0x5,50.0x5,55.0x5
Thought i'd post a quick update, Bench press is lower than previous due to doing it on a proper smith machine/barbell rather than a "chest press" machine, just can't seem to get anywhere near what i could on the machine! my heavy sets now were my warm ups on the machine!
Add in the fact i have a "muscle imbalance" on my shoulders (hence the shoulder problems, and skipping shoulder press) basically the ball of my shoulder is being pulled forward out of the socket by the stronger front muscles, and not pulled where it should be (in the joint) by the back shoulder muscles so trying to do abit of physio to fix that
so some days when them muscles arn't sore i can bench alot more and go all the way down properly and do a full shoulder workout, some days i can barely lift my arm up! not fun.
Still getting use to the squats, trying to get past the kind of cramping in 1 leg
But smashed the deadlifts out today!
MONDAY - BACK, TRAPS, FOREARMS
Deadlift -- Skipped
Wide-Grip Lat Pulldown
NEW 1RM -- 105
50.0x7,80.0x7,85.0x6,90.0x5
Barbell Bent Over Row
NEW 1RM -- 66
35.0x7,50.0x6,55.0x6,55.0x6
Barbell Shrug
NEW 1RM -- 105
50.0x7,70.0x6,80.0x6,90.0x5
Dumbbell Shoulder Shrug
1RM -- 46.25
30.0x8,30.0x7,37.5x7,37.5x7
Hammer Curls
NEW 1RM -- 19.83
12.5x9,15.0x5,15.0x6,17.5x4
TUESDAY - CHEST - BICEPS - ABS
Barbell Bench Press 1RM - 84 30.0x7,50.0x7,60.0x7,70.0x6
Dumbbell Incline Bench Press 1RM - 24.66 17.5x7,20.0x7,20.0x5,17.5x5
Dumbbell Hammer Grip Incline Bench Press 1RM - 21 15.0x7,15.0x7,17.5x6,15.0x4
Dumbbell Bicep Curl 1RM - 21 10.0x8,15.0x7,17.5x6,17.5x5
EZ-Bar Curl 1RM - 35 20x7,25.0x7,30.0x5,30.0x3
Sit Up 0 0.0x10
What the hell is that? Skipped the deadlift? BLASPHEMY! Shoulda skipped the lat pulldowns! ;)Quote:
Originally Posted by mrwright
Lots of new 1RM I see.
I had work at 4am day after, and couldn't be doing with the doms! i spend all day bending, lifting etc not fun when you have soreness from deadliftsQuote:
Originally Posted by Deviation
And yea some of that's because their newish exercises so hadn't been done back when i was stronger, and some to do with actually having a mate going the gym with me so ive got a helpful spotter rather than just risking to kill myself! hah
feeling some serious DOMS at the minute! the only bad thing about weightlifting! struggle to move the day after!