Ddevildownn
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- Dec 5, 2004
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First off to those that helped me originally thank you. It was a lot of help and set me straight on many things have been doing my new routine for two weeks now and it is working great, most of the strength I lost from my injury/routine oversights have come back, and in fact I have now seen some increases I am pretty happy about.
First a few quick questions before I get down to what the routine will look like. Now I know most of you know about my current situation with legs and I think I have found a temporary remedy atleast until I can ahold of a Power Rack. That would be doing one legged squats to my knowledge this should suffice for training quads, or at the very least maintain them at the state they are at now. (I have been doing them for two weeks and they seem to work. I also like the fact that if I fail with one leg, the other is still relatively fresh.)
Anyway after trying a few different things out and using some observations and going from obtained knowledge that I have gotten both recently and throughout my training in the past 6 months, this is what I have.
Sunday: Rest.
Monday: Chest and Back: Bench Press 3x8-12/Decline Bench Press 3x5-8, Chest Dips 3x6-8/Incline Bench 3x8-12, CG Bent Row/Bent Row 3x8-12, CG Overhand Chin-ups/Underhand Chip-ups 3x5-8
Tuesday: Rest.
Wednesday: Shoulders and Core (abs and lower back): Deadlifts 3x8-12, Shoulder Press 3x8-12, Lateral Raises 3x8-12/Upright Rows 3x5-8, Weighted Situps 3x15-18/Twisting Situps 3x10-12, Leg Raises (bringing waist towards head at the end of raise) sets will vary based on intensity of situps.
Thurday: Rest.
Friday: Legs and Arms: SLDL 3x8-12, Close Grip Bench Press3x8-12/Triceps Dips 3x5-8, Single Leg Squats 3x8-12, Calf Raises 3x8-12, Curls with BB 3x8-12/Concentration Curls with Dumbbell 3x8-12/Reverse Curl with BB 3x8-12
Sunday: Rest.
I have exercises seperated with /'s that I intend to rotate to and from each week.
So with what I have to work with how does this look. I don't feel like noticing oversights later so I figured I would post the workout now to see if anyone here can see something I am not thinking of. I have my diet looking better, my recovery times are looking a lot better now so I can tell it is back to where I need it to be.
Well anyway thanks for the help.
First a few quick questions before I get down to what the routine will look like. Now I know most of you know about my current situation with legs and I think I have found a temporary remedy atleast until I can ahold of a Power Rack. That would be doing one legged squats to my knowledge this should suffice for training quads, or at the very least maintain them at the state they are at now. (I have been doing them for two weeks and they seem to work. I also like the fact that if I fail with one leg, the other is still relatively fresh.)
Anyway after trying a few different things out and using some observations and going from obtained knowledge that I have gotten both recently and throughout my training in the past 6 months, this is what I have.
Sunday: Rest.
Monday: Chest and Back: Bench Press 3x8-12/Decline Bench Press 3x5-8, Chest Dips 3x6-8/Incline Bench 3x8-12, CG Bent Row/Bent Row 3x8-12, CG Overhand Chin-ups/Underhand Chip-ups 3x5-8
Tuesday: Rest.
Wednesday: Shoulders and Core (abs and lower back): Deadlifts 3x8-12, Shoulder Press 3x8-12, Lateral Raises 3x8-12/Upright Rows 3x5-8, Weighted Situps 3x15-18/Twisting Situps 3x10-12, Leg Raises (bringing waist towards head at the end of raise) sets will vary based on intensity of situps.
Thurday: Rest.
Friday: Legs and Arms: SLDL 3x8-12, Close Grip Bench Press3x8-12/Triceps Dips 3x5-8, Single Leg Squats 3x8-12, Calf Raises 3x8-12, Curls with BB 3x8-12/Concentration Curls with Dumbbell 3x8-12/Reverse Curl with BB 3x8-12
Sunday: Rest.
I have exercises seperated with /'s that I intend to rotate to and from each week.
So with what I have to work with how does this look. I don't feel like noticing oversights later so I figured I would post the workout now to see if anyone here can see something I am not thinking of. I have my diet looking better, my recovery times are looking a lot better now so I can tell it is back to where I need it to be.
Well anyway thanks for the help.
