well i have a pretty good training plan i think i mean i have seen good gains i saw the 1-ad and bit the bullet yes foolishly yes but none the less i bought it. i've been reading all over the net. i found this forum!
There you go. We're all works in progress, hey?
Now, your routine. You've got some good stuff, but I'm going to make some unasked for suggestions if you don't mind.
- Straight leg Dead lifts-3x8 ** if these are done correctly, they're the same as Romanian deads. If not, please switch to Romanian deads, and they're fantastic for hamstring development.
- dumbbell lunges- 5 steps out turn around and repeat -3X **Another real winner. Try a barbell - you'll be able to use more weight and work core all at once. I do these with a 95-lb preloaded barbell - a little narrower than an Oly bar, but you still need enough space to do them.
- Pull through s 3x8 ( i need a replacement exercise i fell dumb doing these)**Try SHELC. When they're easy, try 'em one leg at a time. Another one you can try is a seated cable row, but instead of pulling with your arms/back, you leave your arms ramrod straight, bend your knees slightly and push with your hams while laying all the way down until your back is on the rest. You will feel similarly silly that you are doing back rows "wrong". A third option is leg press, but done with your toes up high on the platform, actually your toes hanging OFF the platform. Push through your heels. Finally, try good mornings - seated or standing, nothing works like a GM.
- Glute ham raises-3x8** excellent and brutally hard.
- Squat (smith machine) 3x8**you seem like a good person so I'll tell you to please never ever use a smith machine to squat. This is not a squat. Smith machines have their place, don't get me wrong. They're great for chinups. And they make excellent towel racks...
Proper squat form is of course below parallel. Here's a vid to check out: http://www.uwlax.edu/strengthcenter/videos/exercisevideos/High Bar Back Squat.mpg
(this site is excellent for proper form)
- MTN climbers 3 count 30
Now, I'd suggest you start with the heavy compounds and move into the accessory work afterward.
Something like this:
warmup: mountain climbers
Then the workout:
Full squat 5x5
RDL 5x5
Then perhaps
GHR OR Good mornings 3x8
then
walking lunges 3 walks
that way you're getting the heavy compounds in at the beginning, and some unilateral work in afterward.
Since you want some extra arm work, why not toss in bis and tris at the end here? Do them as an "antagonist pair" - set of tris, rest, set of bis, rest...
- Standing alternating dumbbell curls OR dumbbell preacher curls (try 'em, they're BRUTAL)
- Close grip bench press OR weighted dips
Might be a better workout for you. Do your cardio (if you chose to do any) at the end of this.
For this next workout...
- db presses flat 3x8 **good exercise
- bent barbell row-3x8 **another excellent back movement
- db seated mil press-3x8** do 'em standing. Consider Arnold presses.
- lat pull downs 3x8** do chinups, weighted. MUCH better!
- triceps push downs with ropes on pulley 3x8-** there are better tricep movements. Try close grip bench press, or weighted dips.
- 21's (curls) ** again, there are better bicep exercises. Try standing alternating dumbbell curls, or preacher dumbbell curls (they're brutal, try 'em!), or even more lat pulldowns so you also hit lats
Perhaps switch up the order a bit, and toss in some barbell pressing. I moved the direct arm work to the end of leg day since your arms should be pretty much fried by the time you've done all this pushing and pulling.
Something like this:
- You l like cleans? If you do, try a few short sets first. Then do:
- B.O. barbell rows OR chest-supported t-bars 5x5
- flat or low incline barbell press 5x5
Then perhaps
- weighted chins 3x8 (weighted negatives is fine, self-assist with your feet to get to "up" if you need to)
These last two work great as an antagonist pair, as above:
- one arm lat pulldowns 3x8
- Arnies 3x8
Thoughts?
