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mbt1990

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  1. So I follow an abbreviated routine ala brawn style of training and seen amazing results, however, im jumping onto a new routine due to staleness and different lifestyle reasons. However, I saw this in the hardgainer magazine which caught my attention. I swopped out deadlift for hypers due to being unable to do deadlifts because of the noise for the neighbours. So am I right in thinking that this pretty much hits my entire body musculature? Im aware of the lack of OHP and Pullup but this is what the routine called for, and the low volume is based on H.I.T Meltzer style. Day 1 Warmup//1x20 Low Bar Squat Warmup//1x5-8 Bench Press Day 2 Warmup//1x5-8 Rows Warmup(30 Good Mornings)//1x20 Hyperextensions Bench Press – Chest, Front/Side Delt, Triceps Row – Upper Back, Lats, Biceps, Forearms, Rear Delt Squat – Quads, Glutes, Calve, Lower Back Hypers – Hams, Glutes, Lumbar, Errectors
  2. So the elbows on both arms in same area is flaring up and is very painful and tender, I can't get into doctors or a physio as they are only taking on severe cases due to the NHS strain because of covid-19 THE PIC ISNT A BRUISE ITS PEN MARK TO MARK THE CORRECT AREA I need something I can add as a rehab at end of my training- all I can think of is 50x banded hammer curls and 50x banded pushdown based on research with slow eccentric The pain is on the squishy part of the muscle I've attached pics and when I lock out my elbows without weight it snaps and pops Its making me very miserable as I'm doing very low volume and I'm hitting PR's and I dont think stopping is an option The other pain is on the inside of the elbow close to the joint I'm not sure if its a golfers elbow issue or a snapping elbow syndrome with the ulnar nerve You guys are my final hope
  3. Just a quick question, due to lower back problems in my L5 S1 (bulge, near hernia) and also chronic tendinitis , ive been told to avoid deadlifts and squats and direct tricep workby a medical professional however ive been given the green light to do upper body. So due to being a minimalist i enjoy abbreviated workouts so im just making sure that my upper body is been hit as a whole. So im asking is my upper body workout ok and does it hit all my musculature. Just to make you aware, due to the lockdown I cannot ask a PT or physio, however, doctor said I can train upper body and the hypers can be done but with no weight, but due to the doctor not being a lifter I thought id ask here. Im only looking for reassurance that it covers my upper body fine. ill be following a standard linear progression focused on HIT. Workout A Bench Press Row (lower back supported) Curls Workout B Overhead Press (doesn’t hurt lower back) Chins Hypers Wishing you guys and gals all the safety in this pandemic J
  4. Just a quick question, due to lower back problems in my L5 S1 (bulge, near hernia) and also chronic tendinitis , ive been told to avoid deadlifts and squats and direct tricep workby a medical professional however ive been given the green light to do upper body. So due to being a minimalist i enjoy abbreviated workouts so im just making sure that my upper body is been hit as a whole. So im asking is my upper body workout ok and does it hit all my musculature. Just to make you aware, due to the lockdown I cannot ask a PT or physio, however, doctor said I can train upper body and the hypers can be done but with no weight, but due to the doctor not being a lifter I thought id ask here. Im only looking for reassurance that it covers my upper body fine. ill be following a standard linear progression focused on HIT. Workout A Bench Press Row (lower back supported) Curls Workout B Overhead Press (doesn’t hurt lower back) Chins Hypers Wishing you guys and gals all the safety in this pandemic J
  5. Currently undergoing physio for a L5 S1 bulge due to an accident, I've been given the green light to do upper body work with the below exercises while I'm in physio and I'm doing lower body work at the clinic The exercises that I can do dont hurt me at all So my question is, is this ok for two days a week Only thing missing is the lower body portion Squat and deads This will be temporary until I get the green light from physio to start on lower body work at home. I normally follow the big six routine by multiyear but my question is about the routine only if it will be fine to build my upper body still with linear progression Home Plan Day 1- Bench Press Weighted Inverted Rows Day 2- OHP Pullups So as a fan of HIT/Abbreviated training will this work? Thankyou, I just need reassurance that it's fine for upper body.
  6. I have a severe hernia and bone spur pressing on my sciatic nerve in my lumbar and awaiting surgery, however, due to this I cannot do certain exercises such as deadlift, squat, hip hinge etc, so I cannot even do OHP ive tried standing, sitting, one arm, dumbbell barbell, resistance band and it causes too much pressure on my back and lateral raises hurt me, only thing that doesn’t is joe defranco shoulder shocker (highly recommended). Only thing I can actually do is upper body with specific exercises below, the doctor doesn’t know anything about training he said so himself, all he said was to avoid spinal compression and lower body due to the risk and i cannot afford a PT. Bench press (straight bar & swiss bar) one arm floor press/two arm inverted rows chinups I cannot do direct arm work due to nursing tendonitis so im wanting to know how to program the exercises above into a routine/split, would one lift a day work? or 2 day workout A workout B? i train at home just so you know IM NOT ASKING ABOUT MY INJURY I NEED HELP WITH PROGRAM/ROUTINE with the above. Thankyou so much.
  7. Need help with my routine

    Thanks man! I'll throw that in, at least I can hit all my upper body lol
  8. Need help with my routine

    Thankyou for the reply, glad the exercises will hit my upper body
  9. Need help with my routine

    Thankyou for the reply, basically I have a painful lump protruding from my hip on right side that's painful, my sciatic nerve is getting pinched also I did all this from performing a Kroc row incorrectly and over extended my lower back and hip and snapped myself up so when I bend over for Rows it's not possible so instead I do Weighted inverted rows
  10. Need help with my routine

    Thankyou so much for that, are the exercises pretty much all you need for upper body?
  11. I have an issue of over complicating things (obsessive disorder) and literally do the paralysis by analysis so I found this template on line which seems to fit me, also due to my disabilitys and injurys I'm limited to what I can do, I also train at home. Going to keep it simple on my PPL 3x8-12 per exercise (rest pause 5 reps on last set) 2x12-20 Isolation exercise Aim for 6 days a week minimum 3 Using progressive overload in the form of repetitions Hypertrophy goal Push Vertical Push Horizontal Push Tricep iso Pull Vertical pull Horizontal pull Bicep iso Leg Quad dominant Hip/hamstring dominant Calve Currently at 250lb wanting to get to 270lb and the go on a serious cut. Doing a 500cal daily clean bulk surplus at 3700cal to aim to gain 1lb a week and yoga twice a week as injury prevention and flexibility Does anyone else use a very simplified training plan? The template is based on the classic Push pull leg article from oldschooltrainer So does this hit all bases regarding the template? I have my exercises already so that's not a problem, I just want to know if the template is good and reassured. Thankyou
  12. Need your guys advice I’ve come up with this after hours researching online on forums and articles for a 2:1 push pull for a PPL program that's minimal but has all the right ingredients, but I'm not a fan of isolation exercises especially Lateral Raises it kills my delts In a bad way. Closest I could find was on old school training article call the classic Push pull Leg:... but I wanted your thoughts is this balanced in the 2:1 ratio? I’ll be using bands for Facepulls - I hope it’s all good and structured as I’m wanting to start it MondayI train at home also so I've only got the essentials such as rack, barbell, dumbbells, weight platesPROGRESSION SYSTEMTrain 3x week due to work scheduleGoal - gain strength and mass - eating surplus of 700cal over maintenance until I reach 19 stone (current-17.10stone)working sets are the same weight apart from warmup setsI’ll be using 75-80% of 1rmBe increasing weight periodically by 2.5kg each weekBe aiming to stick to it until I stop seeing results but I’ll be adjusting as I go alongAim to stretch 5x a week to improve my squats and Mobility ====Monday - PullWarmup *Mobility drill…2x10,8//5x5 Deadlift 5x5 Neutral Pullups5x5 Yates Rows …Cooldown - 25 Disclocations - 25 Pullaparts - 50 Rear Delt Flyes (7kg) -Foam Roll & StretchWednesday - PushWarmup *Mobility Drills 2x10,8//5x5 Bench Press 2x10,8//3x5 Military Press 3x5 CGBP or AMRAP CG Pushups…Cooldown - 25 Disclocations - 25 Pullaparts - 50 Facepulls -Foam Roll & StretchFriday - LegsWarmup *Mobility Drills…2x10,8//5x5 Back Squats 2x15,12//4x10 SLDL 3x5 Front Squats …Cooldown - 25 Disclocations - 25 Pullaparts - 50 Rear Delt Flyes (7kg) -Foam Roll & Stretch2:1
  13. My old routine has gotten stale so with the help from a PT I've come up with this, I'm wanting to incorporate squats so I'm doing them twice a week to help build the pattern in my mind as I'm terrible and lockup as I'm going into the Squat so I'm working on it so what do you think of my new routine does it look ok? P.s - I'm working out at home so im kind limited with equipment choice but my next purchase is a sissy Squat machine Warmup Routine 25 Dislocations 25 Pullaparts 50(25 each side) Lat Pulldown (22kg) 3x30s Deep Squat Hold 25 BW squats 25 Gunslingers 15 Kettlebell Swings Monday - Full Body 1 (Put Plate Under Feet For Squats) (for squats set up, and brace and hold breath each rep)(put suspension straps on Barbell for squats) Warmup - *See Routine* === 3x5 Back Squats 3x5 Military Press 30 Chinups ---- 100 Shrugs ( incr after 1 set) 2x20 Barbell Curls ( ) === Cooldown - 25 Dislocations - 25 Pullaparts - Foam Roll&Stretch Wednesday - FullBody 2 (Put Plate Under Feet For Squats)(for squats set up, and brace and hold breath each rep)(put suspension straps on Barbell for squats) Warmup - *See Routine* === 3x10 Dorian Deadlift 3x5 Bench Press 3x10 Yates Rows ---- 100 Crunches 2x20 Hammer Curls === Cooldown - 25 Dislocations - 25 Pullaparts - Foam Roll&Stretch Friday - FullBody 3 (Put Plate Under Feet For Squats)(for squats set up, and brace and hold breath each rep)(put suspension straps on Barbell for squats) Warmup - *See Routine* === 3x10 Back Squats 3x10 Incline Weighted Pushups 3x10 Kroc Rows === 100 Rear Delt Flyes 2x20 Concentration Curls === Cooldown - 25 Dislocations - 25 Pullaparts - Foam Roll&Stretch It's the best that we could come up with as it's a push pull leg each workout so needing to know if it's good for a home workout Thankyou
  14. Hello everyone, so I'm currently on a weight loss journey and I'm wanting to go from 248lb to 200lb by end of the year, so I'm currently doing intermittent fasting 16/8 lean gains and I've lost 10lb in just over 2 weeks so far (deficit of 800kcal) however I have a few physical issues that are preventing a standard program which I'll list below, Golfers elbow in left arm Tennis elbow in right arm Acute arthritis in right knee Lumbar tightness Underactive thyroid disease So I'm currently rehabbing these but as you can tell it would limit what I can do, so I devised myself a plan that would hit all planes of movement, metabolic conditioning, HIIT and finally core strength/functionality, However with me being overly critical I prefer reassurance that my workout is good so I can hit the road running and have confidence in it, I understand about the lack of squats, however that's due to the tremendous pain I get due to my knee and elbows, even front squats hurt! But anyway I'll post it below, all I need to know is if it's good to go and balanced in regards to the strength aspect, as I'll be sticking to this plan and will be changing to more challenging exercises in the future for example push press into a landmine press, bench press to pause press etc but the same template so I'll be concentrating on increasing weight, reps&sets and rounds Let me know what you think Template- Monday - Gym - Full Body 1 Tuesday - Rehab Wednesday - Gym - Full Body 2 Thursday - Rehab Friday - Gym - Full Body 3 Saturday - Off Sunday - Off **increase once a week(optional) - https://www.artofmanliness.com/articles/the-prisoner-workout/ Monday - Full Body 1 Warmup - 5min Light Cardio - 2x20 Int Rot - Full Body Stretch 2x15/10//3x8 Db incline BP (20,22//24) 2x15/10//3x8 Machine rows (50,52//54) === *Juarez Valley Inverted Barbell/TRX Row (8) *Juarez Valley Box Pushups (8) === Metcon - 3 rounds - increase rounds when easier 1) 10 Box jumps 2) 20s Battle Rope 3) 10 Sandbag Floor Clean === Accessory - Increase Repetitions 20x Barbell Straight Arm Situps 20x Kettlebell Swings 5x Turkish Getups - Left Right 100 Rear Delt Flyes (2kg) === Half Tabata Rows === Cooldown - 5min Light Cardio - Full Body Stretch - Foam Roll Wednesday - Full Body 2 Warmup - 5min Light Cardio - 2x20 Int Rot - Full Body Stretch 2x10/8//3x5 Push press (22,25//27) 2x15/10//3x8 Neutral grip pulldown (44,47//49) === *Juarez Valley Inverted Barbell/TRX Row (8) *Juarez Valley Box Pushups (8) === Metcon - 3 rounds - increase rounds when easier 1) 10 Box jumps 2) 20s Battle Rope 3) 10 Sandbag Floor Clean === Accessory - Increase Repetitions 20x Barbell Straight Arm Situps 20x Kettlebell Swings 5x Turkish Getups - Left Right 100 Rear Delt Flyes (2kg) === Half Tabata Rows === Cooldown - 5min Light Cardio - Full Body Stretch - Foam Roll Friday - Full Body 3 Warmup - 5min Light Cardio - 2x20 Int Rot - Full Body Stretch 2x10/8//3x5 Rack pulls (68,70/72) 2x20/15//3x12 Barbell Bench press (35,38/40) === *Juarez Valley Inverted Barbell/TRX Row (8) *Juarez Valley Box Pushups (8) === Metcon - 3 rounds - increase rounds when easier 1) 10 Box jumps 2) 20s Battle Rope 3) 10 Sandbag Floor Clean === Accessory - Increase Repetitions 20x Barbell Straight Arm Situps 20x Kettlebell Swings 5x Turkish Getups - Left Right 100 Rear Delt Flyes (2kg) === Half Tabata Rows === Cooldown - 5min Light Cardio - Full Body Stretch - Foam Roll ===== Tuesday & Thursday - optional 30min Walk & Golfers Elbow Rehab:- 3x10sec Forward Wrist Bend Hold 3x10sec Back Wrist Bend Hold 2x10 Reverse Tyler Twist 2x10 Tyler Twist 2x10 Ubend 2x30s Gripper (each hand) Soft Tissue Massage *
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