how does this routine look?

[readyformore]

ok, well i just made a routine, it's a 4 day split with a day of cardio and abs worked in there (never seem to be able to hit abs hard enough.....) i don't want to do squats or deadlifts as my right knee has to use a brace and when i'm doing the movements i have concentrate on it and make sure that it's not moving the wrong way or something, because if it does, it'll pop out of place, and anyone who's had a knee pop out of place they know it's no fun


Back and Biceps Sunday
Seated Row
Lat Pulldown
Preacher Curl
Hammer Curl
EZ Curl Bar Curls
Conentration Curls

Chest and Abs Monday
Wide grip bench press
Machine fly's
Decline sit-ups (weighted)
Machine seated twists

Legs and Calves Wednesday
Hack squat
Leg extensions
Leg curls
Standing calf raises
Seated calf raises

Shoulders and Triceps Thursday
Machine shoulder press
Close grip bench press
Tricep extensions
Dip machine

Cardio and Abs Saturday
Run 1 mile
Decline sit-ups (weighted)
Machine seated twists

 

[Marat]

What's the actual diagnosis with whats wrong with your knee?

 

[readyformore]

What's the actual diagnosis with whats wrong with your knee?

no clue.. it was bothering me back in high school during football so i had to stop playing.. then one day i was boxing my friend with some 12oz gloves n i was dodging all his hits backing up and swingin on him and then i stepped into a hole at my park and BAM my knee popped outta place... soooo much pain!!!!!! i had to extend it finnaly and then POP!!!!!! eww i saw it actually pop back into place and everyone was like PUSSY PUSSY!!!!!!!!!! so.. i ended up finishing the fight with 1 leg... he punched me outta nowhere while his hands were down and i just went BAM BAM BAM BAM BAM socked him atleast 10 times... o yeah... and the 1st one he started to fall from LOL i felt my knuckles go through every single one of them to lmao he was OUT

but yeah now if i ever sit on my right leg like to where my right ankle is under my left leg when i try to straitin it out it'll have to pop back into place without hurting afterwords.. which is weird since it used to hurt hella bad after... but yeah now it's ehh w.e you kno so i don't have the money to afford a doctor as i just started working and my medical went away =*( and my work med insurance doesnt kick in until 3 more months!!!!!!! btw i just am worried that it'll pop out of place for the most part which is why i'm scared.... it doesn't actually hurt while lifting it's just it's always in my head like "what if it pops outta place right now!!!!!!!!!!!!!!!!!!!!!!"


sorry for the long response....

 

[Perdido]

Too many curls & those sit ups are going to fuck your back up for starters.
Your knees are shit but you do leg extensions?

You really need to read the stickies on training.

 

[readyformore]

Too many curls & those sit ups are going to fuck your back up for starters.
Your knees are shit but you do leg extensions?

You really need to read the stickies on training.

yea i figured they would.. i knew it and i just threw this together quick.. but yeah i can't find anything else that will give me a good ab workout....

o yeah and i wear a knee brace and it only is bad when it's moved to the side.. other than that it's all good.. like when pressure is applied to it on the side then it'll pop outta place but other than that its good for the most part

 

[Perdido]

o yeah and i wear a knee brace and it only is bad when it's moved to the side.. other than that it's all good.. like when pressure is applied to it on the side then it'll pop outta place but other than that its good for the most part

No it's not good for the most part. You really have no clue what is wrong with your knees. This stuff is way beyond self diagnosis. Get them checked out before you end up becoming a cripple.

 

[T_man]

I think you're crazy. You can majorly fuck up your knee for the rest of your life here, and you're only worried about it popping out while squatting??

As for abs, try hanging leg raises, i do them in a combo set with pullups but it looks like im cheating lol

 

[readyformore]

As for abs, try hanging leg raises, i do them in a combo set with pullups but it looks like im cheating lol

LMAO I JUST PICTURED THAT HAHAHAHAHA

 

[Gazhole]

As for abs, try hanging leg raises, i do them in a combo set with pullups but it looks like im cheating lol

This is a great combo, and makes an already difficult exercise even harder. I also throw these in sometimes and they're great.

 

[Built]

Pullups are THE SHIT for abs. Blew my mind how much they are involved in this movement.

The other magic trick for abs is the "away from the refrigerator push". Oh, and sprinting.

 

[readyformore]

ok since nobody liked my last workout, i put together another one... how does this look?

Day 1

Incline Presses 4x8
Dips 3x8
Dumbbell flyes 4x8
Cable crossovers 3x10
military presses 4x8
Dumbbell side laterals 4x10
Cable side laterals 3x10
lying tricep extensions 4x8
one-arm dumbbell extensions 3x8
Rope pushdowns 3x10


Day 2

Deadlifts 4x12
Barbell rows 4x8
Front pulldowns 4x8
One-arm dumbbell rows 3x8
Machine pullovers 2x10
Dumbbell shrugs 4x10
Dumbbell rear laterals 4x10
ez-bar curls 4x8
alternating dumbbell curls 3x8
Preacher curls 3x10
Wrist curls 4x12


Day 3

Squats 4x8
Leg presses 4x8
Hack squats 4x8
leg extensions 3x10
lying leg curls 4x8
seated leg curls 4x8
Romanian deadlifts 3x10
Standing calf raises 4x12
Seated calf raises 4x12
Calf presses 4x12


going to be doing them 3 days on 2 days off as giving each muscle about 4-5 days to recover

still looking as to where i'm going to add in my abs.. anyone know a good time to?

 

[Perdido]

Way too much volume. You'll be in the gym for 2 hours or more trying to get all that done.

 

[readyformore]

Way too much volume. You'll be in the gym for 2 hours or more trying to get all that done.

oooooooo COME ON!!!!!!! i got it out of a mag! plus i'll be doing not all of it lol

 

[Gazhole]

Agreed. KISS - keep it simple, stupid.

You have a lot of fiddly little isolation and machine movements in there that are really not worth the time it takes to rep on them, not to mention unnecessary repetition of exercises - are seated leg curls really different enough from lying leg curls to warrant putting both in your program?

Same goes for incline press and dips, flys and crossovers, dumbell laterals and cable laterals, all three tricep movements...

Barbell and dumbell rows? Three types of curl? Three types of calve raise?

I personally use two different types of squat and deadlift myself, but for lower body i think some repetition is alright so long as the overall volume for the session isn't excessive (i mean, most movements for the lower body ARE a squat/dead variation. You just don't have much choice!).

EDIT: Bodybuilding magazines are generally only worthy to wipe your ass, which is where i think they get their workouts from 90% of the time. Stay away from them.

 

[Gazhole]

Pullups are THE SHIT for abs. Blew my mind how much they are involved in this movement.

I know! What is with that? Is it the stretch or what?

Its stupid how much my abs hurt the day after heavy weighted pullups!

 

[T_man]

I know! What is with that? Is it the stretch or what?

Its stupid how much my abs hurt the day after heavy weighted pullups!

Do u get the butterfly feeling while doing them too? I get it, it's sometimes funny and other times, particularly if it's towards the end of the workout feels not so nice. I don't do any ab specific exercises anymore but even at home when I do my pullups on a day I have no real time for the gym but want to atleast hit the muscle, my abs wreck the next day.