Benching and workout routine...

[Seanp156]

Cool, thanks KarlW As for Hack squats my gym doesn't have a machine for it, but I could use the smith or just a barbell, which would you recommend? Also, I don't know what Hang Cleans are...

Also, on Saturdays which is usually my back/biceps/traps day, I throw in abs as well as a bunch of cardio. Example: after my weight lifting session I did 40 declined situps with no weight, and 20 holding a 25lbs plate. After that, I did 15 minutes on the stairmaster, then when I got home I took my dog on a walk and run.

Is that too much extra to throw in on one day, or does it just basically depend how I feel?

I'm thinking for cardio I might go on a 2 mile run on my non-workout day with my dog because she needs the exercise (she's a siberian husky) and it would be a good time for me to work cardio in. I'm just wondering if that would hinder me getting bigger, and make me much more lean instead, even if I am eating right.

 

[KarlW]

Cool, thanks KarlW As for Hack squats my gym doesn't have a machine for it, but I could use the smith or just a barbell, which would you recommend? Also, I don't know what Hang Cleans are...

mmmmm Smith squats.....see the other thread and decide for yourself. Otherwise you could do Leg Presses one leg at a time, that'll test you out.

Hang Cleans.......http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

Also, on Saturdays which is usually my back/biceps/traps day, I throw in abs as well as a bunch of cardio. Example: after my weight lifting session I did 40 declined situps with no weight, and 20 holding a 25lbs plate. After that, I did 15 minutes on the stairmaster, then when I got home I took my dog on a walk and run.

Is that too much extra to throw in on one day, or does it just basically depend how I feel?

Basically it depends. However if your goal is purely to gain mass you'd be better doing cardio at different times, not right after a workout. I'm not 100% on this so others may help you out there.

I'm thinking for cardio I might go on a 2 mile run on my non-workout day with my dog because she needs the exercise (she's a siberian husky) and it would be a good time for me to work cardio in. I'm just wondering if that would hinder me getting bigger, and make me much more lean instead, even if I am eating right.

No that sounds good. I would however, have 1 rest day a week of no weights or cardio whatsoever.

Hey I've got a Border Collie X Kelpie and she also requires HEAPS of exercise. She NEVER gets tired. See Avatar

 

[Seanp156]

mmmmm Smith squats.....see the other thread and decide for yourself. Otherwise you could do Leg Presses one leg at a time, that'll test you out.

Hang Cleans.......http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

What's the other thread?

Also....dang Hang Cleans look like a complicated lift...I'll probably look retarded trying to get the right form...lol

 

[KarlW]

http://www.ironmagazineforums.com/showthread.php?t=19894Hang cleans take some practice. You dont have to go into a full squat unless you're going quite heavy. It's a lift that requires, and builds power. You must pull the bar up high then get under it in one fluid movement. You'll only look retarded if you try to 'place' the bar on your shoulders rather than getting your body under it. Have you seen the olympic weightlifters doing cleans? Have you seen their traps and thighs?

 

[Seanp156]

I'm assuming by WG Lat Pulls you mean wide grip lat pull downs? Where you just pull the bar down to your upper chest?

 

[KarlW]

yup. Make sure you don't do what a lot of people (newbies) do and incorporate the triceps at the bottom of the rep by turning the pull into a push as they take the bar down further in front of them. As you say, the bar is pulled to your upper chest with your back squeezed.

 

[Seanp156]

Ok, well I started day 1 of the new split yesterday and today my legs and shoulders feel pretty sore, but they don't kill.

One thing however is my left knee aches whenever I'm standing and/or walking, but my right one's fine. On squats I just went to parallel so I don't think that's the problem but I don't know...

Should I just see how it feel by the next time I do legs. Is it normal for your knee to ache? It does feel like a joint and not a muscle. I don't want to invite any type of knee injury...

 

[KarlW]

What did you do after squats?

No your knee shouldn't ache. Did this happen before? Maybe it's because you no longer have wisdom teeth LOL..............btw how'd the op go?

 

[Seanp156]

Haven't gotten them out yet... Parents are a little slow on calling in on that....

Anyway, I did the routine in the order you posted, so I did Hack Squats after normal squats, then shoulder press, then lat raises, leg curls, then SLDL. Hack Squats are killer, can't do nearly the weight I can on normal squats.

I also threw in 40 reps declined situps, and 20 reps decline situps holding 25lbs.

I'm not currently taking any type of fat or fish oils, could that possibly be a problem with my knee? I might need to get some at GNC if that's the case.

My diet's mostly lean steak, grilled check, eggs, vegetables, fruit, peanut butter usually on bagel or bread, and whole grain wheat bread(bagels and toast). I have 4 total serving of whey protein in 2% milk on non-workout days and 6 on workout days.

 

[KarlW]

Haven't gotten them out yet... Parents are a little slow on calling in on that....

Anyway, I did the routine in the order you posted, so I did Hack Squats after normal squats, then shoulder press, then lat raises, leg curls, then SLDL. Hack Squats are killer, can't do nearly the weight I can on normal squats.

oh i thought you said your gym didn't have a machine. yeah there's a fair bit if weight in the machine itself.

I'm not currently taking any type of fat or fish oils, could that possibly be a problem with my knee? I might need to get some at GNC if that's the case.

doubt it but i'm no expert there.

I have 4 total serving of whey protein in 2% milk on non-workout days and 6 on workout days.

 

[Seanp156]

oh i thought you said your gym didn't have a machine. yeah there's a fair bit if weight in the machine itself.

It doesn't, you can do them with a barbell....Just hold it like a deadlift behind your back and go down like a squat.
http://www.exrx.net/WeightExercises/GluteusMaximus/BBHackSquat.html


As for the whey it's not that much. It says one scoop for 8 oz, so I use 16 oz of milk and put 2 scoops in and that's 2 servings right there. I do that 2 times a day on non-workout days and 3 on workout days... So that's 40g of protein each time.

 

[KarlW]

oh OK I've never done them that way but I have heard of them yeah. Not sure if that's good for the shoulders???? anyone done these and can help Sean out here?

As for the whey........OK that makes sense.

 

[Seanp156]

Yeah, my knees definately still hurting today, I'm getting kind of concerned... I don't remember doing anything specific to it while I was in the gym but it has to have been something I did there...

 

[KarlW]

Not necessarily, could have been sumthin else you did out of the gym.

It's always weird when you don't know what you did to cause these things. I've had that before. Maybe you strained a ligament or sumthin, sumtimes it's not obvious at the time and the soreness comes along later. I wouldn't worry too much, just rest it for a while and don't do anything that brings more pain.

 

[Seanp156]

Here's what I did this week so far

Tuesday

12/28/04

Thighs and Shoulders



Squats

1st set ??? 115lbs 8 reps

2nd set ??? 125lbs 8 reps

3rd set ??? 135lbs 6 reps



Hack Squats (barbell)

1st set ??? 65lbs 10 reps

2nd set ??? 60 lbs 10 reps



Shoulder Press (Dumbbells)

1st set ??? 30lbs 8 reps

2nd set ??? 35lbs 6 reps

3rd set ??? 30 lbs 6 reps



Lateral Raises

1st set ??? 15lbs 10 reps

2nd set ??? 10 lbs 10 reps



Seated Leg Curl

1st set ??? 100lbs 8 reps

2nd set ??? 110lbs 6 reps



SLDL

1st set ??? 135lbs 8 reps



Thursday

12/30/04

Chest/Calves/Triceps



Inclined Bench in Smith (I just listed the weight added, don???t know if the machine itself counts)

1st set ??? 50lbs 8 reps

2nd set ??? 70lbs 6 reps

3rd set ??? 60lbs 8 reps





Declined Bench (Dumbbells)

1st set ??? 30lbs 12 reps

2nd set ??? 30 lbs 12 reps



Calf Raises

1st set ??? 190lbs 8 reps

2nd set ??? 205lbs 8 reps

3rd set ??? 220lbs 8 reps



Skull Crushers

1st set ??? 45lbs 8 reps

2nd set ??? 40lbs 8 reps



Cable Pushdowns

1st set - 110lbs 10 reps



Vertical Leg Hip Raises

1st set ??? 15 reps

2nd set ??? 10 reps

3rd set ??? 10 reps



On the skull crushers, I don't know if I'm doing the form right. Should the bar come down past the top of your head at the bottom of the movement, or should it be eye level or what? I felt like I was rotating too much in the shoulders instead of elbows.

 

[Seanp156]

Wow Hang Cleans weren't nearly as hard to get right as I thought they would be, of course I did start put light but I always do with unfamiliar things, I actually kind of liked them even...

Also, some hot girl got on the elliptical next to me and smiled at me when I was done .

One thing however, For the Lat pulls and CG cable Rows I used the universal pulley machine that's in our gym (the one with various grips), but it only goes up to 200lbs. For Lat pulls I need more than 200 unless I do like 20-24 reps which isn't a good thing. And the gym doesn't have any of the small 2.5-5lbs rubber weight to throw on.

A while ago I saw some guy stick a 45 lbs barbell plate on it vertically, but I don't really know how...Any ideas?

 

[Seanp156]

Another update...

Sunday

1/2/05

Back/Biceps/Traps



Bent Over Rows

1st set ??? 65lbs 8 reps

2nd set ??? 85lbs 8 reps

3rd set ??? 95lbs 8 reps



WG Lat Pull Downs

1st set ??? 200lbs 8 reps

2nd set ??? 200lbs 8 reps (need more damn weight???)



Close Grip Cable Rows

1st set ??? 110lbs 12 reps

2nd set ??? 160 lbs 12 reps



Dumbbell Curls

1st set ??? 35lbs 7 reps

2nd set ??? 30lbs 10 reps



Hang Cleans

1st set ??? 65lbs 8 reps

2nd set ??? 75lbs 8 reps



Tuesday (workout out at friends house instead of gym)

1/4/05

Thighs and Shoulders



Squats (a machine, not a smith or barbell)

1st set ??? 110lbs 8 reps

2nd set ??? 130lbs 8 reps

3rd set ??? 150lbs 12 reps

4th set ??? 160 lbs 20 reps

5th set- 180lbs 16 reps

6th set ??? 200lbs 8 reps



Hack Squat ???

1st set - 65lbs 12 reps

2nd set ??? 85lbs 10 reps



Shoulder Press (Dumbbells)

1st set ??? 30 lbs 8 reps

2nd set ??? 35lbs 8 reps

3rd set ??? 40lbs 6 reps



Lat Raises

1st set ??? 15lbs 12 reps

2nd set ??? 10 lbs 12 reps

3rd set ??? 15lbs 10 reps



SLDL

1st set ??? 135lbs 8 reps

2nd set ??? 135lbs 6 reps



Leg Curls (lying on stomach)

1st set ??? 50lbs 16 reps

2nd set ??? 75lbs 10 reps



Leg Extensions

1st set ??? 75lbs 16 reps

2nd set ??? 100lbs 14 reps