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Thread: My Program

  1. #1
    Senior Member
    Join Date
    Jul 2005

    My Program

    Hey guys...

    I was wondering if a few of you could help me with a program I'm writing.
    I have some severe past injuries which prevent me from doing any leg work (vertebrae problems in the back - currentally being treated with chiropractic, but I can't do anything like squats or lunges) and a remaining injury in my calf muscles when I tore both of them and did some other deep muscle and tissue damage (curse rowing)


    Here is my current routine, can you guys give me a hand or any particular suggestions with it?


    Flat Bench - 3x8
    Incline DB Press - 3x8
    Chinups - 2x8 (w/ added weight)
    Shrugs - 1x10
    Barbell Curles - 3x8
    Hammer Curls 2x8


    Military Press - 3x8
    Dumbell Fly - 3x8
    Tricep Extension - 3x8
    French Press - 2x8
    Seated Row - 3x8

    As you can see, I need some serious help with this program, having to re-write it totally because I had to remove my leg day - which was my main day. So can you guys please please please give me some help filling it in with better upper body stuff.

    Heres the story anyway though - I can't bulk at the moment, due to some modelling restrictions - pissing me off to no end... but at my age I really need the money. I can eat alot, but I can't afford to put on alot more muscle fat. so basicaly im having to put on lean muscle

    ANY help is very very very very much appprectiated


  2. #2
    Senior Member
    Join Date
    Jul 2005

  3. #3
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Alberta, Canada
    I'll give you a blunt response.

    For working out if you can not squat or use calves do leg extensions.
    Keep a normal leg/push./pull split
    Work your midsection
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #4
    Former Fatass Unreal's Avatar
    Join Date
    May 2005
    Try WBB1.

    There are tons of good routines documented out there. Read them, and modify to your needs.


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