F'n up my slpit

**benverner** · 01-20-2006, 08:10 AM

I took a friend under my wing after the first of the year to "save his life". We've been close for 14 years now and have trained together in the past but not seriously. He hasn't trained seriously/at all for 5 years and in the process got himself up to 265 at 6-2. It's a rough looking 265 but he does carry a lot of weight in his legs. Either way he was heading down the wrong road in a big way, doing nothing.

I invited him to weight train with me to get the ball rolling and he has done really well. Not so well on his cardio but he works very hard and doesn't bitch and shows up for weight training. His wife is starting to give him heat about not being home until 9:00 three nights a week and I'm affraid he'll give up because of it. I can't do anything about the obvious enabling problems of his wife trying to keep him down. What I can do is make the split more wife friendly, but I want to do it without f'n me up too bad as well.

We are currently on a push pull legs split and we do some cardio/strongman training on the weekend for about an hour.

The workouts always change week to week but this is the core:

Push
Flat BB
Inc DB
Military
dips
+1 exercise anywhere in the mix

Pull
BO Row
Up Right Row
WG pull ups
CG pull ups
Neutral Grip Pullups
Trap work

Legs/Low Back
Squat variation (box/front etc)
Calf Raise with BB
DL variation
GM

What I'm thinking of doing is moving Squats/calves to Push Day right after FB and DL to pull day as a starter followed by rows then GM. This will be 5 RM intensity for him as is all our stuff, for me it will be my dynamic work for Squat and DL, I will still keep a ME Leg day and a DE dedicated DE Bench day. Basically all I'm doing is moving my dynamic work to a ME day for him it would be splitting a "ME" day and adding it to other days. Since he's such a lazy ass on cardio (the deal was 3 days a week at lunch) we will meet one weekday at the track for some HIIT sprint work to get him home by 7:00.

I think I answered my own question here so thanks for reading and hitting me with feedback. Ideally I'd put him on a 2x week Full body but we lift in my home so we are limited on what can be done concurrently and that would really shaft me.

Also, this is my current split and I continue to do very well on it so don't change it yet!

I'd love to call him a pussy and tell his wife she's helping him kill himself but that's not in the cards for encouraging a lifestyle change so I'm trying to be as low impact as possible. Yes we have revamped his diet as well to an extent and will be rolling in one new habit every three weeks.

I guess I just want to know your thoughts on how it will effect our results in general.

**CowPimp** · 01-20-2006, 09:39 AM

Looks pretty good to me. The only thing I might do is swap out one of your pull-up variations or possibly the upright rows for another horizontal rowing variation, but that's getting nit-picky.

**benverner** · 01-20-2006, 09:47 AM

Originally Posted by CowPimp

Looks pretty good to me. The only thing I might do is swap out one of your pull-up variations or possibly the upright rows for another horizontal rowing variation, but that's getting nit-picky.

I'm working on it, limited equipment though. Donkey Raise machine is next then something to do some heavy horizontal rows on. I'm thinking a t-bar because of the support. I have a bad back so bent over kill me.

**NeilPearson** · 01-20-2006, 10:50 AM

what time do you start this? I'm just wondering why this takes until 9:00

"Yes we have revamped his diet as well to an extent"

I think this is going to have to be the main focus, even more than working out... and it is going to have to be more than "to an extent"

**benverner** · 01-20-2006, 11:37 AM

Originally Posted by NeilPearson

what time do you start this? I'm just wondering why this takes until 9:00

"Yes we have revamped his diet as well to an extent"

I think this is going to have to be the main focus, even more than working out... and it is going to have to be more than "to an extent"

we start around 7-7:15 and by the time we are done and he drives home it's around 9:00

Thanks for the wisdom on the diet but I did say "Yes we have revamped his diet as well to an extent and will be rolling in one new habit every three weeks."

I don't want to kill the guy out of the gate, he'll be much less likely to stick to it if we change his life all at once. I take bad stuff out and put good stuff in every three weeks. The biggest thing so far is that he no longer drinks calories, that right there cut out about 500-600 calories. We upped his protein intake to base levels, he was getting as little as 30 g's a day at 265. Which also dropped his carb intake through the floor by merely swapping some calories.

Baby steps man baby steps.

**Squaggleboggin** · 01-20-2006, 11:43 AM

Originally Posted by benverner

we start around 7-7:15 and by the time we are done and he drives home it's around 9:00

Thanks for the wisdom on the diet but I did say "Yes we have revamped his diet as well to an extent and will be rolling in one new habit every three weeks."

I don't want to kill the guy out of the gate, he'll be much less likely to stick to it if we change his life all at once. I take bad stuff out and put good stuff in every three weeks. The biggest thing so far is that he no longer drinks calories, that right there cut out about 500-600 calories. We upped his protein intake to base levels, he was getting as little as 30 g's a day at 265. Which also dropped his carb intake through the floor by merely swapping some calories.

Baby steps man baby steps.

I agree with you. It's much easier to stick to something that was slowly introduced. When I started changing my diet to eat healthier, the first things I did were drink only skim milk or water and eat smaller meals more often. Doing just that helped me immensely and I haven't changed all that much since. I just eat more protein now and stay away from fried foods. It can be very simple and very effective if one only stays very consistent.

**CowPimp** · 01-20-2006, 08:14 PM

You could do ghetto TBar rows or body rows (AKA inverted rows).

**Adamjs** · 01-20-2006, 11:51 PM

Originally Posted by CowPimp

You could do ghetto TBar rows or body rows (AKA inverted rows).

What exactly is a ghetto tbar row?

**CowPimp** · 01-21-2006, 01:21 AM

Originally Posted by Adamjs

What exactly is a ghetto tbar row?

You take an Olympic barbell, stick one end in a corner of a room, or some similar spot that will hold it steady. You load the other end with plates, and you row.

**Adamjs** · 01-21-2006, 02:35 AM

You're right - that is pretty damn ghetto.

**PWGriffin** · 01-21-2006, 01:11 PM

Originally Posted by Adamjs

You're right - that is pretty damn ghetto.

Not really....I think it used to be quite popular ( I did it ) so they started making the T bar...

**benverner** · 01-23-2006, 09:04 AM

Originally Posted by CowPimp

You could do ghetto TBar rows or body rows (AKA inverted rows).

I do the Ghetto rows too but my back it all jacked up so I don't get as much out of it as if it were supported. Bad low back means compromising some heavy stuff unfortunately.

**Tough Old Man** · 01-23-2006, 09:38 AM

Originally Posted by benverner

I do the Ghetto rows too but my back it all jacked up so I don't get as much out of it as if it were supported. Bad low back means compromising some heavy stuff unfortunately.

I find that sometimes my back gets in the way of heavy rowing when standing. To solve this I use a incline bench. Place two heavy dumbells on ea side of the bench. Lay down face first with head extending pass the end of the bench. Now row with the dumbells. You may find that you need a pillow under the chest (depending on the amount ea DB weighs) to help it from filling like it's going to cave in on you.

Here's something that I came up with last year. I place a bench under the high pulley in my smith machine. I then Attach the wg bar pulldown bar. Then I lay down and brace my feet against the top of the cage. Then using a wide grip, I pull the bar down to my lower chest. This is another good row exercise if your lower back is bothering you.

Tough

**squanto** · 01-23-2006, 04:17 PM

I just started doing the incline bench fake-me-out t-bar rows myself, as my gym is too wussy to have a t-bar row. Have to say i like them a lot, and would recommend. I put the bench at about a 45 degree angle.

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