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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
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Basically I torn the ligaments in my lower back while throwing up the 45kg db to perform incline bench press in August. The pain felt like someone had stabbed me in the back. Dr told me to never perform free weights exercises gain. I have recently been started going to the gym again. I have decided to work out 3 days a week. I don’t seem to have lost much strength diet has been pretty poor also trying to sort that out now as well. Any suggestions on routine below. Strength is more important to me than size I currently weight 14st 2lbs or 198lbs BF% ?
Day 1 Back and biceps Back Pull ups- 3 sets of as many reps I can perform (usually 8-10 reps) 1 arm row 3 sets of 10 @45kg Lat pull down 3 sets of 10 on weight, which allows me to perform perfect form Dead lifts (will start off @80kg and see how my back feels) Biceps (arms at side no swinging) 3 sets of 10 @25kg EZ curl 3 sets of 10 @ 40kg Day 2 Chest and triceps Chest Iso bench press (flat) 160kg *6 170kg*4 180kg*1-2 Decline Bench press 100kg*6 120kg*6 Incline fly’s 3 sets of 10 @20kg Tris Skull crushers 3 sets of 10 @ 40kg Close grip bench press 3 sets of 10 @ 70kg Day 3 Shoulders and legs Shoulders Dumbbell press 3 sets of 6-10 @40kg BB shrugs 160kg*10 Lat raises 3 sets of 109 @10kg Legs (never really worked legs hence real skinny and need most attention!) Squats Calf raises I also took a few pictures today |
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#2 |
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Gym ratt/Part-time pimp
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the WO looks fine. the question is how is your stretching routine ?
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Dumbest statement made in the Anabolic Zone for Nov
TBD ----------------------------------------------------- What you talking about Willis ? |
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#4 | |
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Gym ratt/Part-time pimp
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Quote:
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Dumbest statement made in the Anabolic Zone for Nov
TBD ----------------------------------------------------- What you talking about Willis ? |
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#5 |
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Registered User
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ok thanks off to the gym now for chest/tri work out will stretch more than 5 mins try for 15-20
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