[thebeginning]

I thought about attaching this to the end of reality218's thread (I got some inspiration from him to try this), but decided to make another one so as not to hijack.

For the next 4-5 weeks I'm going to slam my body into the ground before I take a 10 day break (going out of the country).


So far this is what I've done (Friday haven't done yet):

Monday:

Leg Press 5x6
T-Bar Row 4x7
Barbell Bench 4x6-8
Dumbbell Military Press 4x8
Skull Crushers (ez-bar) 4x8


Wednesday:

Deadlifts (Romanian) 5x5
Squats 4x6
Upright Rows 4x8
Incline Bench 4x6-8
Weighted Chins 4x6-8


Friday:

Lunges (?) 4x6
Wide-grip Pullups 4x6
Dumbbell Flys (flat) 4x8
Lateral Raises 4x8
Weighted Dips 4x6-8



I do a warmup jog and stretch before every day (~1/3 mile). On Friday, should I do a fly machine instead? I get a better burn off that, but the supporter muscles aren't worked as hard.

If I do any more cardio it's not high intensity...I might jog a tiny bit or play basketball with some friends, but besides that it's pretty minimal.

Question - on the deadlifts - I have an extremely hard time getting the bar past my knees unless I put my elbows inside my knees (sumo). Should I try to fix that, or are sumo deads fine?


Any tips?

[avidlifter]

as for ur deads, i used to do sumos becuz i wasnt flexible enough to do them the standard way, but once i started doin them the standard way, i saw very nice improvements in my back..jus my 2 cents

[thebeginning]

Hm, ok. Thanks for the info.

(bump)

[ZiR RED]

I would switch the deadlifts and lunges. Or squats and dead lifts.

I think you need another horizontal pulling movement in that week. Perhaps swap the pull downs for some form of row.

Other than that, like it.

Br

[thebeginning]

How come, if I may ask? (I don't disagree, I just like to know stuff :))

[ZiR RED]

Both RDLs and squats are very taxing movements. Lunges, on the other hand, are isolateral (one side at time) and less CNS taxing. You're better off separating rdls and squats.

You have 12 sets of upper body horizontal pushing work (bench press, incline, flyes) and only 4 sets of upper body horizontal pulling work. I'd add in seated pulley row and rear delt raises (or reverse pec dec) to work the scapula retraction of your traps. DOn't want to end up with your shoulders pulled forward and permenant fake late syndrome (or shoulder problems).

Br

[thebeginning]

Ah, touche. Thanks.


What about bent-over rows instead of pulley rows? I tend to feel those alot more easily than seated pulley rows...I just can't seem to get in the groove with them for some reason.

Also - should I add in shrugs?

I just realized that also forgot calf work. I was planning on having calves on Fridays (seated calf raises on the smith machine), but I have the feeling that it won't be enough.

[ZiR RED]

The reason I suggested seated cable rows was less stress on the lower back versus a bent over barbell row. But really, the exercise choice is yours. You could even do a t-bar row, or supported t-bar if you wanted.

All you need for calves is a standing (or straight knee) raise.

Personally, I would swap upright rows for shrugs. Uprights tend to agitate my rotator cuff muscles. But thats my personal preference.

Br

[thebeginning]

Well I'm doing T-bars on the first day, so I may try out adding in bent-over rows on Fridays.

I feel some pain in my shoulders with upright rows, maybe that's what that is...if so, I may decide to avoid them. They slam my delts really well, so it'd be a shame to lose them but I'd much rather play it safe.

Would they get enough workout from the week if I took them out and did shrugs instead? My traps would obviously get hit better, but might the shoulder work lag behind?

[ZiR RED]

Your delt volume looks fine, assuming you use a full ROM on your over head press. Remember, at the bottom of the movement, your hands should nearly be down to your shoulder,and your elbows should be facing infront of you.

Here's what I would do irt the rows:

Place your bent over barbell rows on day 1, since the amount of weight bearing exercises are minimal (ie: no squats, deadlifts etc.).

Move your T-bar rows to the day with the second least amount of weight bearing movements. This is subjective (based on how you feel), depending on if you think RDL's + lunges, or squats fatigue your lower back more. Place t-bars with which ever fatigue your lower back less.

Then, place your reverse pec deck, or bent over rear dumbbell raises with the day that fatigues your lower back the most.

Did that make sense? I'm still bloated in the brain from all the food I ate over the fourth of july weekend.

Br

[thebeginning]

Yeah that makes sense. Here's what I have now, after some changes.

Monday:

Deads
Leg Press
Flat Bench Press
Seated Military Press (Arnolds)
Reverse Pec Deck
Skull Crushers


Wednesday:

Lunges
T-Bar Rows
Incline Press
Shrugs
Weighted Chins


Friday:

Squats
Weighted Pullups
Weighted Dips
Lateral Raises
Narrow-Grip Bench
Calf Raises


How's that look?

Any recommendations for doing lunges in a small area? I won't be able to actually walk around for them. I figured I could simply do them in place but I wasn't sure if there was something better.


Also - ab work. Would it be worthwhile to add that in to the Wednesday workout?

[ZiR RED]

Do pitcher squats in place of lunges if you cannot travell.

My only rec would be to move weighted chins to monday in place of arnold presses. This way, you have 3 days of rest between weighted chins and weighted pull ups.

Br