my last thread got locked so...

Discussion in 'Fitness & Nutrition' started by radfad88, May 1, 2008.

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  1. radfad88

    radfad88 The Batman-O-Lantern

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    I have to start a new one to get some feedback. I went to my campus rec center on Monday and the guy did some consultation thing. He gave me this routine to start off with and I wanted to know your opinions on it. So far I've followed it exactly.

    MWF:
    Leg Press 3x15
    Chest Press 3x15
    Lunges 3x15
    Back Row 3x15
    ADD/ABD 3x15
    Bi Curls 3x15
    Tri Extention 3x15

    TRS:
    Cardio 30/45 minutes

    Sun:
    Rest



    *note: I also added hanging leg lifts but embarrassingly enough I've only been able to do 2x15*

    If anyone needs a recap I'm 20 y/o female, I'm 5'3" weigh 115 lbs, and have a BF % of ~20.
     
  2. radfad88

    radfad88 The Batman-O-Lantern

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    PS: plz no assholes fighting about FN vs. Cage. KTHXBYE
     
  3. GTLifter

    GTLifter Banned

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    what I think about that routine? FAIL.JPG
     
  4. radfad88

    radfad88 The Batman-O-Lantern

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    GREAT FEEDBACK!! :bigthumb::ugh2:

    Now I know EXACTLY what to do...
     
  5. GTLifter

    GTLifter Banned

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    doing isolation stuff (curls/exts) on a full body routine is stupid. You should be doing compound movements in order to recruit as much muscle fiber as possible.

    what you should do
    squats
    deadlifts
    overhead press
    bench press
    pullups
    rows
     
  6. GTLifter

    GTLifter Banned

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    damn...just like a women to not want to wait 2 minutes to let me type out a full response...:fawk:
     
  7. radfad88

    radfad88 The Batman-O-Lantern

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    my bad... i'm just used to men being full of useless comments that don't really help at all.

    ps: i have an old lower back injury, will any of those that you mentioned be a problem for me?
     
  8. GTLifter

    GTLifter Banned

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  9. GTLifter

    GTLifter Banned

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    it depends, what is wrong with your back?
     
  10. radfad88

    radfad88 The Batman-O-Lantern

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    to quote from bodybuilder sticky:
    -----------------------------------------------------------------------
    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri
    -------------------------------------------------------------------------


    #1. I don't want to be a bodybuilder.
    #2. ^^All that shit = way too much. I have 45 minutes 3 or 4 days a week to work out (in the gym) 6 days if you count the 3 I can run/bike outside of the gym.
    #3. Where is the cardio? I'm at 20% BF... I'm assuming I need some cardio to get that down.
    #4. Lower back injury (my dr. has never been able to tell me the exact nature of my injury, but I know it originated from a fall I took into another girls knee from ~ 7ft off the ground 5 years ago)
     
  11. GTLifter

    GTLifter Banned

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    #1. I don't want to be a bodybuilder.
    you won't look like one overnight...or in 4yrs for that matter...
    #2. ^^All that shit = way too much. I have 45 minutes 3 or 4 days a week to work out (in the gym) 6 days if you count the 3 I can run/bike outside of the gym.
    it shouldn't take you much more then 45-50in
    #3. Where is the cardio? I'm at 20% BF... I'm assuming I need some cardio to get that down.
    nope, no cardio is needed to drop weight assuming you are eating properly. You can do cardio on yous off days.
    #4. Lower back injury (my dr. has never been able to tell me the exact nature of my injury, but I know it originated from a fall I took into another girls knee from ~ 7ft off the ground 5 years ago)
    Well, I'm of the opinion that most lower back injuries can be rehabbed. I'm not an expert but I've seen and read about many powerlifters that have come back from injures to lift impressive weight when according to doctors they should be in wheelchairs.
     
  12. evolude

    evolude OT Supporter

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    how about eliminating some of the accessory work for now and stick with compound movements (bench, squat, dead, pullups)
     
  13. GTLifter

    GTLifter Banned

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    thats a good idea.


    As far as the back injury what kind of doctor have you been seeing? A GP?



    Have you considered seeing a chiropractor? I see that you are in ATL, I could send you the names/numbers of a couple that a familier with the stress lifters place on their bodies.
     
  14. Plan B

    Plan B New Member

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    she has a bad back...... do you really think she should be doing squats and deadlifts right now?
     
  15. GTLifter

    GTLifter Banned

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    It depends on the injury bro. The last time I fucked up my lower back I could still squat/pull heavy with no pain but benching hurt like shit.
     
  16. LocTite98

    LocTite98 Chillin'

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    That lift log looks like shit. Im sorry man.
    Listen to Evo and GT.

    Include bench, squats, deadlifts, shoulder/military presses, gh raises, db flys, bent over rows, shrugs (bb or db), calf rasies. Just came up with them on the top of my head.
    Look in the logs, there a numerous amounts of exercises.
     
  17. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    She was a cheerleader too so i think that she may be injury prone because of her flexablitiy (lower back). Just a thought.
     
  18. evolude

    evolude OT Supporter

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  19. GTLifter

    GTLifter Banned

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    Injury prone? It is possible to strengthen and tighten the lower back, abs, etc which are used to support the torso.


    Granted, I'm no expert on A&P nor am I doctor.
     
  20. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    I was talking about rehab. Was thinking birdbog's or reverse hypers might be in order. She might have stretched instead of strengthened. :o
     
  21. GTLifter

    GTLifter Banned

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    If she has access to a RH that would probably be beneficial but it is difficult to say what she needs to do to rehab when we don't really know what is wrong with her back.
     
  22. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    From what i've read and from my experiences lower back flexability isn't a good thing especially under load. I'm no expert by any means.
     
  23. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    I know. I'm just taking what she said and drawing realistic conclusions. I'm not her doctor but it won't hurt to put back rehab exercises in the routine. They take no time at all and would benefit her, most likely.
     
  24. GTLifter

    GTLifter Banned

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    You're right, you don't want your torso flopping around and collapsing under load.
     
  25. GTLifter

    GTLifter Banned

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    very true.

    Unfortunatly I know of 3 (maybe 4) gyms in Atlanta that have a RH. 1 is a private PL club, one is the GA Tech athlete gym and the other is a small public gym way up in Marietta. So the chance of her being close to a gym or even having access to one is slim.


    There are ways to improvise and do the movement with no or light weight but it's a pain in the ass.
     
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