whole new can of whup ass

[Dr. Pain]

Originally posted by tgkfour1
NG- Good going on a new journal for some new focus......

On the big body parts, a lot of pros seem to work stubborn parts multiple times per week.

Perhaps your calves can be done 2-3 times per week, and your upper legs twice- one heavy, one light.....

Dr P and w8, is this reasonable for us mere mortals? What are the recovery strategies for multiple days for stubborn parts?

Once a week is enough for a "big" bodypart! Abs and calves can be worked 2-3 times as you said....allow recovery time in between!

The best stradegy for recovering is in designing your split to match, your ability, recovery attributes and lifestyle.. (Like no legs before a weekend, etc!)


I personally like


Legs and Calves
Chest , Abs
Off
Back , Abs
Shoulders
Arms, Abs
Off


or for better seperation of Back and Shoulders


Chest, Abs
Back
Off, Abs
Legs and Calves
Shoulders
Arms , Abs
Off


NG, DO NOT try that whole workout....use only what you can!


DP

 

[nikegurl]

Originally posted by Dr. Pain
NG, DO NOT try that whole workout....use only what you can!
DP

Thanks DP - you're referring to shoulders, right?

I'd like your input on legs.

Last leg workout I did

6 sets squats (I got on a roll)
3 sets extensions
3 sets lying leg curls
3 sets stiff legged deadlifts

Sounds easy when I type it out like that but I was reminded of years gone by when I used to puke out the gym's back door....

Should I stick with that sort of thing for awhile b/c it's basic and I admit I've been lazy with legs?

 

[Dr. Pain]

I like that W/O, w8 probably has a few of my leg routines in her "extensive" Pain files if you need some more Pain...err....ideas!


DP

 

[tgkfour1]

DP- Thanks for clarfying the "Big Part" strategies.

That second line up to separate Back & Shoulders looks good.

NG- you are looking good! Things are going to come along nicely. Be Positive and keep whuppin' ass.

 

[nikegurl]

thanks tgkfour. love your george carlin quote!

 

[tgkfour1]

you're welcome-
george is my personal favorite philosopher.....

 

[w8lifter]

NG...if you want to stick w/ your current leg program but want to work on calves, take just the calf portion of the program on my site and try it....I guarantee you've not felt Pain like it before!

 

[nikegurl]

I think I'll stick with my current leg routine for a little while b/c it's new and kicking my azz at the moment. And I believe you about the calf pain.....I swear they start to kill 1/2 way into my first set and keep hurting for another 3 days. Hard to imagine a body part that doesn't even appear to exist on me can hurt so much!

I'm up for it though. Will give it a go next calf day! I really think I can only hit them once a week though. Is that lame of me? They take 3-4 days to stop hurting now.

Think it's a good idea for me to use lower reps on legs than I have been? I was usually in the 12 rep range and now moved to 6-8 reps except on warm up sets. Trying to go heavier but I've heard lots of people prefer higher reps on legs. I figure if nothing else the change will be good.

 

[w8lifter]

Hell no....when I work calves they hurt for at least 7 days! I would never be able to work them more often than that!

W/ the squats, I'd do a w/u set w/ 10-12 and a couple work sets from 8-4 reps.

 

[nikegurl]

oh good. glad we agree on that one.

calves are hurting more with each passing hour today - and that was from my wussy (by comparison) routine!

 

[nikegurl]

TUESDAY's FOOD

MEAL 1
whey
1 Tbs flax
1 medium apple

(36 protein, 24 carb, 15 fat)

MEAL 2
can tuna
1 egg white
3 olives
1 Tbs safflower mayo
1/2 cup brown rice (cooked measure)

38 grams protein
23 carb
15 fat

MEAL 3
Turkey burger
1 egg white
1/2 yolk
1 medium apple

32 grams protein
21 grams carbs
15 grams fat

MEAL 4
can tuna
1 Tbs safflower mayo
1/3 cucumber

34 grams protein
12 fat
2 carb

MEAL 5
Turkey burger
1 egg white
1/3 cucumber

32 grams protein
12 grams fat
2 grams carbs

MEAL 6 (at bedtime)
whey
flax - 4 tsp

36 grams protein
20 grams fat
3 grams carb

TOTALS
1982 calories
209 protein
90 fat
77 carb

Feeling good. I wake up very full in the mornings. Probably b/c of the shake right before bed.

Calves - still killing me. lol

 

[nikegurl]

CHEST (last night)

sort of an odd one. i was very strong on db presses - added reps. but then i was very weak on hammer strength machine which is a typical 2nd exercise for me. finished with cable crossovers. i went heavier than usual on these and really liked them. i get a strong contraction at the end of movement - more than db flyes.

DB PRESS
12 x 35
10 x 40 (can't believe i got 10 reps! this is progress)
2 x 7 x 40

HAMMER STRENGTH (incline)
8 x 35 lb plates
2 x 6 x 35

CABLE CROSSOVERS
12 x 35
2 x 10 x 40

 

[J'Bo]

Hey gurl!
Whats up?
Where are all the journal entries?
How did the diet go yesterday.
Just wanted to let you know that we are keeping tabs on you.

 

[tgkfour1]

Echoing J'Bo, we are keeping tabs....

NG- A trainer at my gym suggested Cable crossovers to me as an alternate to the Pec Deck and I loved them too.... I am planning to do them instead this week. You just gotta keep from using your upper body weight to cheat the movement....

Keep on pumping!

 

[nikegurl]

Missed a meal yesterday. Hoping that's not too terrible. Didn't plan it but things got nutty. Won't miss any today though. At least my calories are higher now so even with a missed meal I wasn't terribly low.

WEDNESDAY's FOOD

MEAL 1
whey
1 Tbs flax
1 medium apple

(36 protein, 24 carb, 15 fat)

MEAL 2
can tuna
1 egg white
3 olives
1 Tbs safflower mayo
1 medium apple

36 grams protein
22 carb
14 fat

MEAL 3
Turkey burger
1 egg white
1/2 yolk
1/2 cup (cooked measure) brown rice

32 grams protein
22 grams carbs
16 grams fat

MEAL 4
Turkey burger
1 egg white
1/2 cucumber

32 grams protein
12 grams fat
4 grams carbs

MEAL 6 (at bedtime)
whey
flax - 4 tsp

36 grams protein
20 grams fat
3 grams carb

TOTALS
1727 calories
176 protein
77 fat
76 carb

 

[nikegurl]

Pretty good workout last night. I'm glad my back is a strong point b/c I really don't enjoy back day. Bores me. Not fun at all.

BACK
Wide Grip Pulldowns
10 x 80
6 x 90
8 x 90
7 x 90

DB Rows - haven't done these in awhile
10 x 35
2 x 8 x 40

TRICEPS
Overhead DB Extensions
12 x 30
10 x 25
thumb was hurting so only got 2 sets here

Pushdowns
12 x 30
2 x 8 x 35

Calves still hurting from Monday. Tonight is leg night and right now...I'm looking forward to it!

 

[w8lifter]

Originally posted by nikegurl
Pretty good workout last night. I'm glad my back is a strong point b/c I really don't enjoy back day. Bores me. Not fun at all.

BACK
Wide Grip Pulldowns
10 x 80
6 x 90
8 x 90
7 x 90

DB Rows - haven't done these in awhile
10 x 35
2 x 8 x 40

TRICEPS
Overhead DB Extensions
12 x 30
10 x 25
thumb was hurting so only got 2 sets here

Pushdowns
12 x 30
2 x 8 x 35

Calves still hurting from Monday. Tonight is leg night and right now...I'm looking forward to it!

Can you explain how you're doing these sets. Are you doing all 4 sets of pulldowns, then all sets for rows, etc. And your rest intervals please.

I think you need to add more back exercises.

 

[dvlmn666]

Originally posted by w8lifter


Can you explain how you're doing these sets. Are you doing all 4 sets of pulldowns, then all sets for rows, etc. And your rest intervals please.

I think you need to add more back exercises.

I was thinking more tri exercises since she wanted to build her arms more.

 

[w8lifter]

Originally posted by dvlmn666

I was thinking more tri exercises since she wanted to build her arms more.

She needs to build everything actually. Since she's working back/tri's and I'm assuming chest/bi's...her tri's are getting hit twice a week as it is. She could stand to add exercises to tri's as well, but as her split is now, adding more back exercises would be a priority over the tri's. If she wanted to change her split to work one major muscle per session, she'd be able to fit more exercises in on each and grow like a mofo

 

[dvlmn666]

Good point and in the same rational she works bi's twice a week to. I was just commenting on how she was saying she wanted to prioritize her arms.

Yes she could grow like fuqin crazy.

 

[nikegurl]

Back - I thought my back was way bigger in proportion to the rest of me. I've been laying off on purpose. I always get people saying how freaking big my back is. I didn't even realize 'til I saw my own pictures. Think I should still do more? I was thinking the rest of me needs to catch up to my back lol.

As for the split - I'm totally open to a better way. I can't get to the gym on Friday or Sunday. That leaves me 5 days. I have to do legs by themselves. I like shoulders and chest alone too b/c they wipe me out. It doesn't have to be that way but I think it's better. I didn't want to be doing triceps to close ahead of chest day. I thought if I did triceps and then chest my chest workout would suffer. Same deal with shoulders so I try to spread chest shoulders and triceps out so they aren't too close together.

That's been my logic but might not be right. Here's how I do it now. What would be better? I'll do it!

Sun off
Mon calves and biceps
Tues chest
Wed back and triceps
Thurs legs
Fri off
Sat shoulders

I've been doing half ass ab work on off days at home. I should increase that - no biggie there.

Help?

 

[dvlmn666]

Since I'm course and trying to learn here's my idea:

Sun = off
Mon = chest
Tues= back
wed = quads
thurs = hams & calves
fri = off
sat = arms

**crossing fingers that i'll be close to w8 and dp's suggestions**

 

[w8lifter]

Originally posted by nikegurl

Sun off
Mon calves and biceps
Tues chest
Wed back and triceps
Thurs legs
Fri off
Sat shoulders

How 'bout:

Sun - off
Mon - chest
Tue - legs
Wed - back
Thurs - arms
Fri - off
Sat - shoulder/calves

or put the calves w/ the arms?

 

[nikegurl]

not bad at all dvlmn666 but you missed shoulders and mine need lots of attention

.....i've often debated splitting quads and hams. (but never done it)

the part that confuses me is something like squats (and I guess leg presses). they feel like they hit quads and hams about equally. i think most people who split legs do squats with quad day. i wonder if hitting hams again the next day after doing squats would help or hurt my efforts to build up my legs.

 

[w8lifter]

lmao...pretty damn close you forgot shoulders though.

 

[nikegurl]

what about back? think i should be doing more even though it's ahead of the rest of me size-wise?

 

[w8lifter]

If you're going to split legs....squats would go w/ quads, I'd put leg press w/ hams and keep your feet high.

 

[nikegurl]

and while i'm picking your brains - how many exercises and sets do you think would be about right for triceps and biceps? i'm trying to build them but always struggle with how much is too much and whether it's enough.

thanks!

 

[w8lifter]

K, I'm looking at your pics right now (still have to mail them to you )...your back is pretty wide, but you could stand to bring your traps up and the middle of your back....I'd drop to 3 sets of pulldowns and introduce more rowing movements...maybe add cable rows in addition to your DB rows and finish off w/ a couple sets of hypers.

 

[nikegurl]

thanks w8! good back advice. don't worry 'bout mailing the pix back - seriously. i got 2 sets and don't need 'em.

do you think i should split legs or better to keep them together like the split you posted?

are 2 exercises for triceps and 2 for biceps good or should i be doing 3? what are your favorite tricep exercises? i like push downs and "skull crushers" with the curl bar but those are the only ones i really feel the way i want to.