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  1. #131
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by mrwright View Post
    At a new gym now aswell and you'll be happy to know, i'm doing squats
    About damn time. Deadlifts? Better be in that back routine...
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  2. #132
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by decu68 View Post
    Will you find that because on Monday with you working your Back (incorporate Biceps) that on Tuesday you won't be able to lift as much for Biceps? Or that when working out your Chest on Tuesday that having worked your Triceps the day before on Monday that you won't get as good of a workout on your Chest?

    I have seen routines like this and obviously they have been successful. For me though it makes more sense to work out Back and Biceps on the same day, and Chest and Triceps the next. This is more of a Push/Pull type of workout then which allows you to work certain muscles one day and then the next work different muscles thus allowing more time to recover.

    Just curious, looking forward to your comments.

    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









    Quote Originally Posted by Deviation View Post
    About damn time. Deadlifts? Better be in that back routine...
    Deadlifts are there too!

    deadlifts, squats, proper barbell bench press the lot!!
    E N G L A N D!

  3. #133
    More Experienced than a Senior mrwright's Avatar
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    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
    E N G L A N D!

  4. #134
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    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!
    E N G L A N D!

  5. #135
    More Experienced than a Senior mrwright's Avatar
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    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
    E N G L A N D!

  6. #136
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by mrwright View Post
    MONDAY - BACK, TRAPS, FOREARMS


    Deadlift -- Skipped
    What the hell is that? Skipped the deadlift? BLASPHEMY! Shoulda skipped the lat pulldowns!

    Lots of new 1RM I see.
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  7. #137
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    Quote Originally Posted by Deviation View Post
    What the hell is that? Skipped the deadlift? BLASPHEMY! Shoulda skipped the lat pulldowns!

    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 deadlifts


    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!
    E N G L A N D!

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