The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 11 of 11
  1. #1
    Wannabebig Member
    Join Date
    Jan 2001
    Posts
    41
    Hey guys, I gotta routine I would like your thoughts on. I am 6'1'' 185 at about 10-12%bf. ABout 8 months ago I was 210 at about 10%bf. Due to going to college full time and working full time, eating and working out were put last on my list of priorities. Now this semester is different and I have time to get in a groove again. My goals are to be at 205-210 at 9-10% by late April early May. I think I have my diet and sleep in order so here is my routine.

    Mon
    Weighted dips 2X4-8 reps
    flat barbell press 2X4-6
    front seated military press 2X4-8
    side laterals 2X8-12
    lying tri extensions 1X6-10

    Wed
    weighted supinated grip chins 3X6-10
    bent over Barbell rows 2X8-12
    seated cable rows 2X8-10
    Deads (2-3 warmup sets) 2X6
    Barbell curls 1X8
    staic hang 30-60 secs.

    Fri
    leg press 3X8-10
    leg ext 2X8
    lying leg curls 2X8-10
    standing calf raise 2X10-12

    So what do you guys think. The reason I choose deads over squats is that I find as of now till I get my very tight hamstrings and calves/ankles the flexibility required to squat with good form, deads are going to be a more productive exercise for me. Plus I am really lacking upper/midback develpment becuase of 2 years of neglect. Any advice is appreciated.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Jan 2001
    Location
    On top of you,boo!
    Posts
    390
    Your routine looks fine except leg day. Dont neglect them, if you dont squat add some hack squats for example a good leg workout could look like such:

    leg press heavy 6-8 reps
    hack squat moderate 8-10
    leg extension light 40 reps

    repeat this twice with no rest between sets( 4-5 mins between tri-sets)

    2 sets of lying leg curl 6-8 repssupersetted wiith
    2 sets of hyperextenions with weight plate 12-16 reps

    4 sets of heavy standing calve raises supersetted with 4 sets of light seated raises(5 sec contraction and stretch)

  4. #3
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,590
    I think that routine looks very good.

  5. #4
    Wannabebig Member
    Join Date
    Feb 2001
    Posts
    94
    I think so too. Its said that one should have more back exercises than chest because that helps you to stand in good posture when you get older. I am glad you have good collection of back exercises.

    If you would like to see some cool sweat on your workout log book, try this leg workout when you are bored with your usual routine.

    Squat (parallel/deep/front/hack, no sissy) 1x20 or 2x10
    Barbell lunges 2x15 both legs, constant tension no walking
    Stiff leg deadlift 2x10
    Standing calves (as usual)

    The above workout has a big problem in your case, your lower back may be troubled due to deadlifts and barbell rows of the previous workout. Its good only when you drop deadlift on 2nd day and replace barbell rows with dumbell rows.

    [Edited by gary on 02-16-2001 at 05:33 PM]

  6. #5
    O.K....not really mesmall's Avatar
    Join Date
    Feb 2001
    Location
    Windsor, Ontario Canada
    Posts
    533
    The workout you have posted is very sound, but losing 25 pounds of muscle in 8 months and wanting to put back on in a little over 2 will take some serious juice. Unless you are very gifted.
    " Eat to grow, Progression to get stronger " - mesmall

  7. #6
    Senior Member
    Join Date
    Jan 2001
    Location
    Sydney, Nova Scotia, Canada
    Posts
    121
    i woulden't say that he is neglecting his legs, although squats are better, leg press is still a very good excercise. the rest of the routine looks good to. ronan, if i did that routine i woulden't be walking for a week

    [Edited by Behemouth on 02-15-2001 at 08:05 PM]
    LESS IS MORE

  8. #7
    MACHINE
    Join Date
    Jan 2001
    Location
    on the short bus
    Posts
    0
    Looks good to me BBD21. As you already know, figuring out the training is the easy part - your results will depend mostly on diet. You think your diet is in check? Would you mind posting it?

    P.S. - SQUAT!

  9. #8
    Geordie The_Chicken_Daddy's Avatar
    Join Date
    Jan 2001
    Location
    Grace
    Posts
    6,187
    P.P.S. DEADLIFT!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  10. #9
    Senior Member
    Join Date
    Jan 2001
    Location
    On top of you,boo!
    Posts
    390
    Behemouth: I suppose thats why I havent been able to walk properly for a week then

  11. #10
    Senior Member
    Join Date
    Jan 2001
    Location
    Sydney, Nova Scotia, Canada
    Posts
    121
    that's also why you're the teen muscle mania world champion and i'm...well... me

    p.s. i love the feeling of barely being able to walk after a leg day. also i took into account, the fact that he might not be able to squat for some odd reason but i did say that squats were way better
    LESS IS MORE

  12. #11
    Bespoke Super Mod
    Join Date
    Jan 2001
    Location
    Hertfordshire and London, England
    Posts
    810
    Originally posted by Behemouth
    p.s. i love the feeling of barely being able to walk after a leg day.
    I second you on that bro the feeling is just Awesome!!!
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

Similar Threads

  1. Big thanks to chris mason atlargenutrition
    By bigalyons in forum Members' Pics and Videos
    Replies: 23
    Last Post: 12-03-2003, 07:38 PM
  2. Chris Mason, Mac Sloan and others who know their shiat !!!
    By YatesNightBlade in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 03-26-2001, 08:35 PM
  3. Paul S, Gino, Chris M
    By Gilligan in forum Bodybuilding & Weight Training
    Replies: 24
    Last Post: 03-20-2001, 01:29 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •