KarlW

That's because it is, to some extent. It's a hamstring exercise but incorporates the erector spinae. The lack of stretch you feel is something I get sometimes too. I think that comes about as you get more flexible in the movement. This is where the mind-muscle connection really has to kick in. Before you start the rep, just tilt your hips back slightly by sticking your butt out, then sort of clinch you butt cheeks togther in an attempt to pre-strech your hammies. Then as you start the rep, keep you butt and hammies tensed slightly. It's all an effort to focus on the hammies and get the stretch.

Hey don't worry, I reckon they are definately the one exercise of all where form is hardest to master. Just don't go too heavy if you get concerned. Keep it at 8 reps or greater.

As for your split, if you feel like a rest then do it. Don't change too often for the sake of it, but you have to do what you feel is going to be most effective so perhaps look around for a new routine if you want. What interests you?

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

Well, I'm leaving for a college visit on Sunday the 13th and getting back on Tuesday the 15th, so I'm thinking that will be my transition week when I take a break and come up with a new split.

Right now I'd kind of like to work something out that maybe has a little more focus on my arms, but definately still a full body split. I know for chest days I'd like to do dumbbell flys and barbell bench press, and for my biceps I'd like to do preacher curls, but I'm not sure about triceps... Anyway I'm gonna get a little something to eat and head to the gym now.

My Journal

Seanp156

Here's the last update for this split. I've been on this one for 8 weeks and I'm leaving to go to Savannah Georgia for a college visit tomarrow until Tuesday so I'll be taking the week off from lifting. I have been doing cardio 2-4 times a week, I just haven't been recording it in my journal. Also, lately I've been eating enough that I generally take a poopie twice a day so, I think I'm eating enough, but I'm still not gaining weight that fast. Anyway here's the last week and a half or so.

Saturday

2-5-05

Back/Biceps



DB Curls

1st set – 40lbs 8 reps

2nd set – 40lbs 8 reps

3rd set – 35lbs 8 reps



Hang Cleans

1st set – 90lbs 6 reps

2nd set – 75lbs 8 reps

3rd set – 70lbs 8 reps



Bent over Rows

1st set – 145lbs 6 reps

2nd set – 135lbs 6 reps

3rd set – 125lbs 8 reps



WG Lat Pull downs

1st set – 215lbs 14 reps

2nd set – 220lbs 8 reps



CG Cable Rows

1st set – 180lbs 10 reps

2nd set – 170lbs 10 reps



Tuesday

2-8-05
Legs/Shoulders



Squats

1st set – 145lbs 8 reps

2nd set – 155lbs 5 reps

3rd set – 135lbs 8 reps



SLDL

1st set – 155lbs 5 reps

2nd set – 135lbs 6 reps



Hack Squats

1st set – 85lbs 12 reps

2nd set – 80lbs 10 reps



Shoulder Press

1st set – 45lbs 6 reps

2nd set – 40lbs 6 reps

3rd set – 40lbs 6 reps



Lat Raises

1st set – 15lbs 12 reps

2nd set – 15lbs 12 reps



Thursday

2-10-05

Chest/Triceps/Calfs

Declined DB Bench Press

1st set – 50lbs 7 reps

2nd set – 45lbs 8 reps



Calf Raises

1st set – 310lbs 8 reps

2nd set – 295lbs 8 reps

3rd set – 280lbs 8 reps



Inclined Smith Bench Press

1st set – 105lbs 7 reps

2nd set – 95lbs 6 reps

3rd set – 85lbs 8 reps



Skull Crushers

1st set – 55lbs 7 reps

2nd set – 45lbs 10 reps



Cable Pushdowns

1st set – 130lbs 6 reps

2nd set – 120lbs 4 reps



Declined Situps

1st set – 0lbs 40 reps

2nd set – 25lbs plate 20 reps



Saturday

2-12-05

Back/Biceps



DB Curls

1st set – 40lbs 6 reps

2nd set – 40lbs 6 reps

3rd set – 35lbs 12 reps (kind of weird difference 5 lbs makes…)



Hang Cleans

1st set – 75lbs 10 reps

2nd set – 70lbs 8 reps



Bent over rows

1st set – 155lbs 5 reps

2nd set – 135lbs 6 reps

3rd set – 125lbs 8 reps



WG Lat Pull downs

1st set – 205lbs 12 reps

2nd set – 205lbs 12 reps



CG Cable Rows

1st set – 185lbs 12 reps

2nd set – 175lbs 10 reps




For my next split on legs days, I think I'll do some lunges, leg extensions, leg curls, leg press, and DB calf raises.

for Chest days, BB Bench Press, DB Triceps extension (aka DB overhead?), DB Kickbacks, DB Flyes, then maybe steated BB military press, or upright rows?

For Back Days, Deadlifts, Preacher Curls, BB Shrugs, CG underhand pullups, DB Row

Can someone let me know if these knew thoughts for my next split sound good?

My Journal

KarlW

Firstly, were you doing curls as the first exercise in you back workout?
If so you might find it better to do them at the end so your biceps are as fresh as possible to assist in back exercises.

Anyways, looks like you're making good progress.

Are u staying on a 3 day spilt? Same? ie chest/Tris/Calves, Back/biceps, Legs/Shoulders or something else? Up to you man.

For your leg day you should keep some form of squat, regular/hack/smith or at least leg presses, but pref squats of some kind.
Your other ideas sound fine. Just remember to keep some form of the compound lifts (like deadlifts and DB rows for back, bench for chest etc) then you can do what you like once you get to know what's out there. Post up a split you like and I'll let you know.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

I only did curls first that day because everything else was taken after I warmed up and I didn't really want to stand around waiting, usually I started with Hang Cleans or Bent over Rows, then lat pulls, cable rows, and lastly bicep curls.

My Journal

KarlW

Ya I hate it when all the gear's being used

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

How does this look?

Tuesdays:

Chest/Tricep/Shoulders



Barbell Bench Press : 3x 6-8

Seated Barbell Military Press 2x 8-10

DB Flyes 2x 8-10

DB Tricep extension (DB overhead) 3x 6-8

DB Kickbacks 3x 8-10



Thursdays:

Back/Biceps



Deadlifts 3x 6-8

BB Shrugs 2x 8-10

CG underhand pull-ups 3x 8-10

DB Row 2x 8-12

Preacher Curls 2x 8-10



Saturdays:

Legs



Leg Press 3x 8-10

DB Lunges 2x 8-10

Leg Extension 3x 8-10

Leg Curls 2x 6-8

DB Calf Raises 3x 10-12


See anything that could be a problem?

My Journal

Seanp156

I also got a bodyfat scale and have used it different times. I've gotten a reading of anywhere from 12.7% to 15.7% BF, so I'm guessing my actual is around 14 (It's about 14.4% first thing in the morning). I don't really want to cut except for some fat around my stomach/lower back, but I'm on a good diet so I think with the cardio I do and my diet that fat will go down in time.

My Journal

Yunier

How is your diet looking?

Seanp156

I eat very clean, but I don't eat a LOT. This is an example of of typical days diet:

Meal 1: 2 eggs with one slice of american cheese on toasted whole wheat bread and 16oz milk + 2 scoops of whey protein.

Meal 2: 2 PB/J sandwhiches on white bread with 20 oz water

Meal 3: An apple, kiwi, or some strawberries

Meal 4: A couple morning star vege burgers on a couple whole wheat buns

Meal 5: Toasted whole wheat bagel or whole wheat bread with PB + 16 oz of 1% milk + 2 scoops of whey.


For meals for and 5 I'll occassionally have a big salad with chicken or salmon in it, or vegetables with chicken or steak/beaf. I'll also sometimes have some snacks of string cheese and baby carrots. I also try to drink water through most of the day.

My Journal

KarlW

Just me but I would have less sets of last 2 exercises, like 2 for DB TE's and 1 or 2 for kickbacks. I'd also still do dips maybe 2 sets, or some other pressing movement.

nice

OK. I'd like to see squats of some kind in there but you can go back onto them again later.


My thoughts:

Meal 1 - needs more carbs. Oats/banana or something
Meal 2 - not sure about the PB/J. Should switch to grainy bread. How bout turkey and salad sandwiches?
Meal 3 - Need protein here. Chicken/tuna
Meal 4 - looks OK but don't really know what's in them.
Meal 5 - OK. Do you like cottage cheese?

Oh and more veges throughout if you can

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

What form can I have oats in other than oatmeal that tastes decent? I hate oatmeal, I can't stand the texture. With Meal 3 (fruit) I have a protein shake shortly afterwards if it's a lifting day, if not I usually don't however.

Also for Meal 2, I just buy the PB/J at our school. I could just back some turkey sandwhiches, or wheat PB/J instead, would you recommend that?

My Journal

KarlW

Rolled oats (raw) in milk I like. That's the easiest way. Bit like natural muesli.

You still should. Some tuna would be excellent.
PB/J is OK if your goal is to gain weight of any kind. Your young, if you're active enough it prolly doesn't matter but turkey sangas would be better nutritionally.
Use wholemeal grain bread if you can.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Yunier

Tuna is great because it only has 150 calories and 32grams of protein. You can't beat that.

Seanp156

In one can? Wow I had no idea it had that much protein... I thought maybe like 12 or something.

Quote:

With Meal 3 (fruit) I have a protein shake shortly afterwards if it's a lifting day, if not I usually don't however.


You still should. Some tuna would be excellent.


So, you think I should always have 3 protein shakes a day?

My Journal

Yunier

Yup Tuna is great.
It varies from brand but thats from Bumble Bee.

KarlW

No you should have tuna there on non-lifting days.

When looking at nutritional content of foods always compare per 100g of weight. Tuna has about 20g of protein per 100g. This is quite high for whole foods and is low fat/carbs. I know protein powder has heaps more but you need to get most of your protein from whole foods.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

I'm tweaking my split right now because tomarrow I start again after a week long break.

For chest I changed a bit to this:

Tuesdays:

Chest/Tricep/Shoulders



Barbell Bench Press : 3x 6-8

Seated Barbell Military Press 2x 8-10

Dips 2x 6-8

DB Flyes 2x 8-10

DB Tricep extension (DB overhead) 2x 6-8

DB Kickbacks 2x 8-10



For legs, should I drop leg press or lunges if I'm going to do squats?

My Journal

Seanp156

Well, today was the first day of my new split. Overall I think it went pretty well. My form on bench felt pretty good, although I am kind of dissapointed with the weight I'm doing, but I did had good rep control, form and no spotter, so I should try and take it slow.

I'm wondering though, the only thing I'm really doing for my shoulders is military press, should I change this, and if so on what day because my chest/tricep day is pretty full.

Also, I think I decided to drop Lunges in favor of squats, one because there's not a whole lot of room for lunges where I go, and two because squats are overall better. Anyway, here's what I did today.

Also, KarlW what are your thoughts on creatine?

Tuesday 2-22-05

Chest/Triceps/Shoulders



Barbell Bench Press

1st set – 105lbs 8 reps

2nd set – 105lbs 8 reps

3rd set – 105lbs 8 reps



Seated Military Press

1st set – 65lbs 10 reps

2nd set – 65lbs 9 reps



Dips

1st set – 30lbs assist 8 reps

2nd set – 30lbs assist 6 reps



DB Flys

1st set – 20lbs 10 reps

2nd set – 25lbs 8 reps



DB Triceps Extension (Overheads)

1st set – 40lbs 8 reps

2nd set – 35lbs 7 reps



DB Kickbacks

1st set – 20lbs 8 reps

2nd set – 15lbs 10 reps



Vertical leg hip raises

1st set – 20 reps

2nd set – 15 reps

3rd set – 15 reps

My Journal

KarlW

Tell you the truth I've not used it in a while and don't know that much about it. I used it years ago when I had no idea what I was doing. I may look into it again soon though. I tell u one thing; I'm in much better shape now than ever b4 just by learning much more about diet and training methods. Get the basics down first. Don't get lazy and eat like crap then go hunting for supplements.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

One thing I'm concerned about next year when I go to college is food... They require you to get a meal plan. Some of the food sounded alright, but unless you get the all you can eat plan you only get 18 meals/week which isn't even 3 a day for the whole week. I also won't really be able to make my own food since I won't have a kitchen available to use...

My Journal

Seanp156

Here's what I did today. It was also my first day in the gym after starting creatine, didn't really notice much, bit more vascular veins, but that's about it, I only started taking it yesterday so I probably won't be able to tell if it's working for about 3-5 more days. I don't really have an idea of what a "pump" feels like. I may have been getting them sometimes, but I'm not really sure what exactly they are.

One thing I'm dissapointed with is my preacher curl weight + reps. When I was overtraining and eating like crap I could do a little more or the same weight and about 4 more reps... I haven't done them in a way though so maybe I just need to get back into the groove.

Thursday

2-24-05

Back/Biceps



Deadlifts

1st set – 135lbs 8 reps

2nd set – 125lbs 8 reps

3rd set – 115lbs 8 reps



BB Shrugs

1st set – 115lbs 12 reps

2nd set – 125lbs 10 reps



CG underhand pull-ups (bodyweight)

1st set – 10 reps

2nd set – 8 reps

3rd set – 5 reps



DB Row

1st set – 40lbs 12 reps

2nd set – 35lbs 12 reps



DB seated rear lat raises

1st set – 15lbs 12 reps

2nd set – 10lbs 12 reps



Preacher Curls (target rep range was 8-10 )

1st set – 55lbs 6 reps

2nd set – 50lbs 5 reps

My Journal

KarlW

That sucks!

Don't worry about that. Worry about what you can deadlift and row (on back day).

What are DB seated rear lat raises?

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Seanp156

This is a seated rear lat raise
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

Let me tell you today my back is very sore. Strangely my abs are also very sore, could that be from deadlifts?

My Journal

Seanp156

Here's an update for today, and Saturday. This Saturday I'm going to the Arnold Classic with a few of my friends (it's in town). Then I'm also doing something later that night, so leg day will have to be moved to Sunday unless I feel like doing it early Saturday. I've been gaining a little weight since I starting training and eating to the best of my knowledge. In mid-november when I started I was about 157lbs, now I'm around 164 or so and I'm definately stronger. Here goes...

Saturday

2-26-05

Legs



Squats

1st set – 135lbs 8 reps

2nd set -155lbs 8 reps



Leg Press

1st set – 190lbs 10 reps

2nd set – 205lbs 10 reps

3rd set – 235lbs 10 reps



Leg Extensions

1st set – 70lbs 12 reps

2nd set – 85lbs 10 reps

3rd set – 100lbs 10 reps



Leg Curls

1st set – 110lbs 8 reps

2nd set – 125lbs 8 reps



DB Calf Raises

1st set – 40lbs 12 reps

2nd set – 50lbs 12 reps

3rd set – 45lbs 12 reps



Declined Situps

1st set – 0lbs 20 reps

2nd set – 25lbs plate 20 reps

3rd set – 25lbs plate 15 reps



Tuesday

3-1-05

Chest/Triceps/Shoulders



BB Bench Press

1st set – 115lbs 8 reps

2nd set – 125lbs 6 reps

3rd set – 115lbs 8 reps



Military Press

1st set – 70lbs 10 reps

2nd set – 65lbs 8 reps



Dips

1st set – 30lbs assist 8 reps

2nd set – 30lbs assist 8 reps



DB Flyes

1st set – 25lbs 10 reps

2nd set – 20lbs 9 reps



DB Overhead

1st set – 45lbs 8 reps

2nd set – 40lbs 8 reps



Vertical Leg Hip Raises

1st set – 20 reps

2nd set – 15 reps

3rd set – 15 reps



DB Kickbacks

1st set – 15lbs 12 reps

2nd set – 20lbs 10 reps



V-up Situps

1st set – 20

2nd set - 15

My Journal

Seanp156