gwcaton

Morning Billie,

Not to steal Ego's thunder but yes change your routine in some form even if it's just changing the intensity or order in which you do the exercises ( keep the body guessing so it doesn't adapt and become complacant ( sp) ) Some kind of change is good . As far as push/pull or one muscle group per wo goes they are both good. Chose one for your change of pace and when its time to change again do the other . Then you'll have experience with both and know which one you like the best/works better for you .

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Egoatdoor

I know. Its hard. We all like to train certain parts, especially the ones that are well developed. I love training quads, but sometimes I have to cut back because they start getting too big and I start looking like a human fire hydrant. Cutting out one exercise for both the bis and tris in your workout may be enough. Or another option( not as good) is to stay at higher reps for the arms and keep the intensity low or moderate.
Increasing would be a great idea. Add another exercise such as one arm rows, bent rows with a barbell or deadlifts. Maybe occasionally do a superset like pulldowns, then do a set of cable rows immediately afterwards with no rest.

Take a look at this journal from another site:

http://forum.bodybuilding.com/showthread.php?t=334631

Its rather long, but page through to page 8, December 10th, look at the pictures and then go to page 14 and look at her February 10th pictures. She had a narrow back, added sets and exercises to her back workout and look at the difference in just two months. The deadlifts in particular really helped. In your case, if you deadlift, I would not go really heavy and would keep the reps higher ( 12 or 15) because your hips are genetically wider than hers and heavy weight, low rep deadlifting could exaggerate that even more.
I think that doing a push pull on a regular basis may be a step back for you. It would be OK to do that occasionally as a change of pace, but it would be better long term to either change the bodypart arrangement of your 3 day split or go to a 4 day. You can stay with 3 exercises or add a fourth if you feel you are ready for more volume. And if you go to 4 days, this would mean fewer bodyparts worked on at least one day, so adding a 4th exercise should not be a problem. Larger bodyparts can generally handle more volume, so training the back, the upper legs and the chest in this manner should not be a problem.

And if you are feeling bored, don't be afraid to change the routine sooner.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

b_reed23

How should I do a 4 day split?

I am definetly ready for more volume... I know what you mean about the legs, if I overtrain mine, they explode, I have always had fairly musclular legs, but it's just not sexy to walk around looking like you have telephone poles under your jeans...lmao...my bone structure in my hips has always been wide, thanks to grandma's genes..lol, but I really don't mind being bootylicious as long as it's firm(and not flat)

I really appreciate all of this help that I am getting from both of you guys...if I can get a new routine together, I may start next monday..it is definetly time for a change!

BILLIE (PS...will post diet/training tonight!)

Egoatdoor

There are many ways to work a 4 way split. Some of it is dependent on one's individual goals and strengths and weaknesses. The only rules I generally recommend is 1) do not train legs and back on the same day or train legs and back on consecutive days because fatiguing the back can negatively affect your leg workouts and 2) always train smaller bodyparts before larger ones. For instance, do not train triceps and then do chest the same day as fatiguing the tris could cause them to fail on your chest movements before the chest is really worked.

Think about this for you: 1) Back 2) Chest and biceps 3) Shoulders and triceps 4) Legs. Days 3 and 4 can be switched if you like.

The first training day of the week is when you should have the most energy and thus you can really train the back hard and hopefully improve it quickly. The arm workouts are split up and trained after a larger bodypart. The legs get their own day by themselves and you can do abs or other small stuff that day also if you want.


Feel free to tweak this to what you would like.

I won't be online again until at least Sunday because I am going out of town tomorrow ( to the Arnold Classic bodybuilding show in Ohio), so please pardon me if I do not respond again until early next week. In the meantime, keeping training hard. You're doing great!

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

b_reed23

thanks so much for your help ego!! Have a great trip

Workout: chest/back

benchpress: 55x15, 65x10, 75x6
db row: 25x15, 30x10, 35x6
incline bench: 55x10, 60x8, 65x6
wide lat pull down: 60x15, 70x12, 80x8
I usually try to do 3 db or bb exercises, but I was so weak today..so the last two were done on machine...

machine flys: 40x15, 50x10, 60x6
mach close grip rows: 60x15, 70x12, 80x10

I think I am getting burned out from too much work, plus I found out today that I have to start taking 2 different antibiotics tomorrow to help with infections that I got thanks to my surgery. They found out that the lining of my uterus was separating itself from the uterus itself, and the uterus was drawn up and pushing against my bladder...so now I go back to the doctor next tuesday, and it will take the next several months or more to see if it straightens itself out....anyway.. lol...

diet:

1.5 scoop protein
apple
sweet potato
tuna puch with 1/2 ww pita
granola bar
chicken pouch
green beans
chicken
protein bar
sesame chicken w/ rice and veggies
pretzels

calories: 1556 Protein: 137

see ya later! BILLIE

b_reed23

OOPS...I also did 25 mins on the stationary bike

gwcaton

Billie,

Ego is right you are doing great ! Hope you get your internal problems straightened out soon ,

Sheessh ! Looks like you and I are the only ones not going to the Arnold comp . LOL

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

b_reed23

hi everyone...it's been a hectic week, my diet went to hell the last 2 days because I had no time to fix anything, and I feel like I've been going through withdrawl..no forums for 2 whole days...AAHH!!

Gary...I think you are right...we are the only ones not there...and although I would look like a fatty compared to everyone there...I'd still like to go Is it suppose to be on espn this weekend? I looked on my satellite guide, but didn't see it...

okay...I didn't have any time to write down my diets, but thursday I ate clean except for a bowl of cereal in the morning, and friday I was okay...but I did have a candy bar

Thursday: 30 minutes stationary bike and abs
Friday: legs and shoulders
stiff deadlifts: 55x15, 65x12, 70x12
Leg press (plus leg press calf raises): 95x15, 115x15, 135x12
side lunges: 10lbx12, 10lbx10, 10lbx10
calf raises: 40x15, 60x12, 80x10
leg extentions: 40x15, 50x12, 60x10

military press: 15x15, 15x12, 15x12
front db raises: 10lbx15, 10lbx15, 10lbx12
shrugs 10lbx15, 12lbx12, 12lbx12
20 minute eliptical machine

I still felt very weak in the gym, my new antibiotics make me dizzy, and I felt like I was going to pass out a few times...that is why my shoulder routine looks so lame...things will hopefully be better on Monday.

I need some help with a leg routine, something that will help tone me up without looking bulky..am I overdoing it?

I am a bridesmaid in a wedding in 3 weeks, so I really need to lean up..any suggestions? should I do low carb for a few weeks? I wish I would have had more time to prepare for this..but I just found out 15 minutes ago lol...

I will talk to ya'll later..I will be lurking...BILLIE

b_reed23

Hi everyone..gary, it's good to see you back!

Workout, back
Reverse db flys: 10x12, 10x10, 10x10
t bar rows: 25x15, 30x12, 35x10
lat pulldowns: 60x15, 70x12, 80x8
straight bar pulldowns: 40x10, 40x10, 40x10
hyperextentions: 3 sets of 12
abs
30 mins eliptical machine

Diet:
1.5 scoops protein shake
chicken w/brown rice veggies
protein bar
green tea
2 graham crackers
kidney beans
chicken breast
yogurt
1 can chunk chicken
cheese and crackers
granola bar

calories: 1610 Protein: 151

see you all tomorrow! BILLIE

gwcaton

Hi Billie


Nice wo ! I think tomorrow i will try a workout , something simple like calves and cardio. will see.

hows work ? endless ? LOL Keep up the good work

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

b_reed23

I didn't get to work out today, had a docs appt. and everything is looking great! We will know more after 4-6 months I also didn't get enough calories today...there just didn't seem to be any time!! Work is going okay gary, only 10 hours a day now, lol....good luck with your workout tomorrow, take it easy so you don't hurt yourself or get sick again, I missed ya!

1.5 scoop protein shake
4 oz chicken
spinach
protein bar
yogurt
chicken breast
graham cracker
green tea
tuna pouch
granola bar
1/4 mixed nuts
popcorn

calories: 1350/ protein: 156

see ya tomorrow! BILLIE

gwcaton

Hi Billie

You missed a workout LOL I'm sure you will suffer no ill effects because of it . Good news from the doc

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

b_reed23

yes gary...I missed a workout... lol...that's how I felt anyways, I had these thoughts in my head when I woke um..hmm..should I cancel the docs appt and go work out back/bis...lol... So here I am, and it's wednesday, and I did back and bi's today, ego was right...I was barely able to do 3 sets of biceps after working my chest, plus I couldn't use as much weight, but wow...what a pump!!

workout:
db bench: 20x15, 25x10, 30x7
Incine bb bench: 55x10, 60x8, 60x6
Incle db flys: 15x15, 15x12, 20x8

concentration curls: 3 sets of 15, 10lb
Hammer curls: 3 sets of 15, 10lb
db curls: 3 sets of 15, 10lb (and let me tell ya..those last 5 reps were ROUGH!!)

diet:
1.5 protien shake
1.5 cup broccoli
4 oz chicken thigh
granola bar
1 chicken drumstick
pudding w/ peaches
7oz chicken breast
1/2 cup kidney beans
Protein bar
yogurt

calories: 1535 Protein: 141

see you all tomorrow, I will have more time to post in other threads this weekend!! BILLIE

b_reed23

oops...I also did abs today, and 20 minutes on the stair stepper

ncgirl21

Hey Girl!!! Diet and workouts looking good . Just wanted to say hey!

Egoatdoor

The Men's competition is still being shown on replay on Pay per View on my cable channel. Not sure if all satellite companies have the Pay Per View telecast. The only women's show on Pay Per View is the Olympia in October.
I am not sure if I mentioned it before, but 20 rep squats and leg presses can help with lean muscle development in the legs without the "bulk". Another way is to reduce the volume of your leg training, think of it as letting them "atrophy" to some extent.
It is OK to go to low carbs ( NOT no carbs) for a short time, so if you want to do this for 2 or 3 weeks, go right ahead. If you find your energy levels dropping from many consecutive days of low carbs, then go back to normal carbs for a day to replenish yourself.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

b_reed23

hello all, I didn't write down my diets for thursday and friday, but they were good, I ate the same things that I usually do, so that's that...

Workout for Thursday, 3/10 Shoulders/Tris
Arnold press: 15x15, 15x10, 20x6
Front lat raises: 10x12, 10x12, 10x10
Upright cable rows: 35x15, 45x12, 65x10

Rope pulldown: 50x15, 60x10, 70x8
db french press: 15x15, 20x10, 25, 10
close grip bench: 45x12, 50x10, 55x8
30 minute eliptical machine.

I had the MOST hilarious thing happen today..I had just finished my first set of close grip bench presses when this big guy (the only exercise he does is benchpress) came up to me and told me that if I needed a spotter to let him know...lol...I told him that I was only doing triceps, but thanks anyway...

Workout for Friday, 3/11 Legs

Wow, what an awsome workout I had today...I got up at 7:30 and went to the gym because we actually only worked 8 hrs on Thursday..YAY!!

Hack Squat: 90x15, 100x12, 110x10
Single leg calf raises(on bench): 10x12, 10x12, 10x12

Superset lunges, and bench step ups:
2 10lb dbx10............0 weightx10
2 15lb dbx10............2 10lb dbx10
2 15lb dbx10............2 20lb dbx10
(I could barely walk on saturday!lol..)

seated calf raises: 25x15, 35x15, 45x15
Leg extentions: 40x12, 50x10, 60x10

40 minutes stationary bike

See everyone later!! (by the way..thanks for your vote in the hottest ironwoman thread, ego! )

BILLIE

gwcaton

Hi Billie

Nice wo's as usual cool story .. big guys flirting with you in the gym !

Supersetting lunges and stepups Your legs will fall off ! LOL

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

b_reed23

hi all! Here is my back workout for today (by the last set they were toast!)

wide lat pull downs: 60x15, 70x12, 80x10
hyperextentions: 15, 12, 10
Close cable rows: 50x15, 65x12, 75x8
bent bb rows: 45x12, 55x10, 55x8
abs
45 minutes eliptical machine

I think I could increase my weight on the lat pull downs, and the close grip rows, but I am going to invest in a pair of straps, I always feel like my hands are slipping...

I will post diet later, decided not to do too much to it...probably going to cut out the granola bars and pretzels/popcorn and replace it with protein or fruit.

THANKS!! BILLIE

b_reed23

Diet for 3/14
1.5 scoops protein powder
special K cereal
1/2 cups soy milk
3 oz salmon
banana
6oz lean pork roast
kidney beans
yogurt
tuna pouch
protein bar
1 tbsp peanut butter
1.5 scoops protein powder

calories: 1555 Protein: 175

see everyone tomorrow!! BILLIE

b_reed23

Today was chest/biceps, good day overall

db flys: 10x15, 15x12, 20x10
decline db benchpress: 15x15, 20x12, 25x10
flat db bench: 20x12, 25x10, 30x6

hammer curls: 15x15, 15x12, 15x12
o/h cable curl: 30x15, 40x8, 40x8
ez curl cables: 40x10, 45x10, 50x8
15 minute stairstepper
25 minute eliptical

my biceps are still shaking...need I say more??lol...BILLIE

b_reed23

Diet for 3/15!!

1/5 scoops protein shake
banana
3/4 cup pinto beans
4 oz chicken
tuna pouch
1 oz nuts
banana
yogurt
chicken pouch
3 oz lean pork roast
protein bar

calories: 1449 Protein 158

BILLIE

gwcaton

I see why your bi's are shaking , nice cable curls

You seem to eat a lot of bananas or is it just me ? LOL Someone got on tome one time for eating bananas while cutting and I can't remember why. hmmmmmm have to see if I can find that .

Have a good day

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005