warren_1987

ok guys so i have been training with a pretty full routine latley and feel i could be over training so i have decided to sort my routine out. any comments ?

mon - chest and tri

flat db bench - warm up set/12/10/8
inc db bench - " "
decline bb bench - " "
rope flys - " "
dips - 12/10/8
tri push downs - drop sets, last set to failure


wed - back and bi

deadlifts - warm up set/12/10/8
pull ups - 12/10/8
db 1arm BOR - warm up set/12/10/8
bb BOR - " "
lat pull downs - " "
seated curs - drop sets, last set to untill failure


fri - legs and shoulders

SLDL - warm up set/12/10/8
leg press - " "
leg curl - " "
calf raise - " "
shoulder bb press - " "
Lateral raises - drop sets, last to failure


i have stoped squating due to a hip problem , lol i know "hip problems " at 20 lol not good, it clicks chen i do them but quite panfully and its not just every now and then its every rep.

dru0111

I really like your routine. Is this the 'sorted one' or the old one?

Get your flexibility checked re squats, everyone has a different anatomy so you may need to try changing your stance around to find the most comfortable squatting movement (i.e. with the hip not catching!). You have probably tried this, if so see a physio?

warren_1987

hi mate yeah this is the new one, i have had a flexability check nt long back and it was great i was a kickboxer so it has always been decent and he said mt static and movement flexability was top. i just dont know what it coulsd be

thanks

carly

do you train once a day of do you train legs and shoulders at the same time and so on?

as for me my training sessions are very intense and I could def not train anything else with legs or back as they are 2 very major parts and have to be trained on there own as by the time ive done them (a) I am exhausted!! (b) I just wanna go home and eat!!

dru0111

I really like the routine, stick with it. Having said that I didn't realise you had put on a stone in your nine week progress thread - that is a good effort considering you look like you may have dropped body fat so you must have been doing something right.

I agree with Carly's big muscle group rule but I wouldn't worry with that quite yet! On your leg day do your DB shoulder press straight after the first big leg exercise (SLDL) as you will be really fired up from the deads and you won't be to tired. I say this because I find its easy to loose good form on something like shoulder press when your tired as oposed to quad extensions / calf raises! Hope this makes some sense! Just my opinion.

Re hip - check the alignment of your feet and make sure knees are in line with your toes as you look down your legs. If you can't find a squat position which stops the clicking stick to leg press untill someone can help! You mentioned kickboxing, did you do a lot of sparring (sp)? - if so you may have caused some calcification etc in/ near the hip joint due to some minor trauma????

warren_1987

hey guys yeah i do tri with chest, bi with back , and legs with shoulders but you must remember im off uni untill sept and have been since feb lol so all i do is sit around so i get unlimited rest lol

flapjack

Excellent looking routine mate, I might give it a go myself except with squats in place of leg press.

__________________
Doing it for the pleasure of the pain

allan@ur

Could you explain what these are db 1arm BOR - warm up set/12/10/8
bb BOR - " " ???

I am new to this stuff!!

Cheers

cellaratt

Db= Dumbbell

bb= Barbell

BOR= Bent Over Row

__________________
The little men who live behind my eyes and scream directly at my brain told me to tell you hello.
The only thing more expensive than education is ignorance.
On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.