New Workout... Finally!

[lucidblue]

I will be doing a modified version of WalkingBeast's training. Instead of heavy weight, I will be doing lighter weight, since I'm going for a higher rep/lower weight program. I went through something similar to this last week and made some tweaks along the way. This will be my first week following it exactly. I may need to modify the chest portion if I still have problems after following some advice I was given last week.

Day 1: Chest/Biceps
DB Incline 6x12
BB Flat 6x12
Lying Cable Flyes 3x12 (may give these a shot, depending how my shoulder is feeling)

EZ Bar Bicep Curls 3x12
Preacher Curls 3x12

Cardio: 30 min Eliptical


Day 2: Legs
Squats 3x12
SLDL 3x12
Hamstring Curls 3x12
Seated Calf 3x12
Calf Press 3x12
DB Lunges 3x12

*Might throw in some leg extensions.

Cardio: 20-30 min (light) eliptical just to loosen up legs a bit.


Day 3: Cardio Only
40 min Eliptical


Day 4: Shoulders/Abs
DB Shoulder Press 3x12
DB Rear Lateral Raise 3x12
DB Lateral Raise 3x12
Rotator Exercises

Seated Crunch Machine 3x12
Oblique Twist w/Medicine Ball 3x12
Hanging Leg Raises 3x12
45 Degree Weighted Side Bends 3x12

Cardio: 30 min Eliptical


Day 5: OFF

Day 6: Back/Triceps
BB Rows 3x12
Lat Pulldowns 3x12
Weighted Hyper Extension 3x12
DB Shrugs 3x12
Seated Cable Row 3x12

Close Grip Bench (EZ Curl Bar) 3x12
Skull Crushers 3x12
Tricep Pushdown w/V bar 3x12

Cardio: 30 min Eliptical


Day 7: Off or Cardio
40 min Eliptical

I might end up making this a 5-day split, by putting triceps in day 7. I might want to train my back by itself. We'll see.

 

[d3track]

looks pretty good

the only thing is side bends can make you look thick waisted (if thats a term)
i would maybe stick with the twists

stick with it

 

[KillahBee]

good luck lucid.

 

[Becoming]

Good luck- hope the shoulder is feeling better...

 

[Scotsman]

Looks pretty good. I would recommend back on its own day since there is a lot of muscle expanse in the back and it takes a lot of energy and time even doing lighter weights.

Cheers,
Scotsman

 

[lucidblue]

Thanks guys. I'm really excited to be doing something new!

 

[PancakeFiend]

good luck, feel better

 

[majutsu]

That does look good. Tight and effecient. Just keep track and keep us posted.

 

[b fold the truth]

Keep us posted!!!!

B True

 

[lucidblue]

Update: New workout is going good so far. I've had to drop squats back out of the mix again. They really are just causing way too many back issues for me. I've thrown in sled leg press, leg extensions and glute machine instead... I love squats, but they just aren't working for me right now.

Still working on finding the right answer for chest (talked about in a thread about my shoulder). Reducing the incline of the bench definitely helped me on incline's. Cable flyes seemd to work well too.

 

[Lord_Suston]

Nice, as long as the movements don't cause pain keep them, for the squat substitute heavy sled drags work wonders

 

[MsBeverlyHills]

Chest - I would toss out cable flyes & add inc. DB flyes & dips.

Legs- switch DB lunges to Barbell lunges.. more bang for your buck

Back- add Deadlifts & chins- lat pulls are a complete waste of time in my opinion.

 

[Smurfy]

I agree with MsB, that since youve dropped squats, put Barbell lunges first then SLDL and all the other accessory movements after.

keep workin hard girl!

 

[lucidblue]

Chest - I would toss out cable flyes & add inc. DB flyes & dips.

Thanks for the feedback.

Can't do dips with my shoulder. It was suggested on the thread about my shoulder problems and chest work, that I do cable flyes instead of DB b/c of the constant tension the cable provides.

 

[Scotsman]

Well how is the new workout going? By the way you look awesome in your avatar, keep up the great work.

Cheers,
Scotsman

 

[WalkingBeast]

Looks good! Glad to see your starting the routine! Looking great in the avatar. I agree about doing back on its own day. Keep us updated with the results!

 

[d3track]

Thanks for the feedback.

Can't do dips with my shoulder. It was suggested on the thread about my shoulder problems and chest work, that I do cable flyes instead of DB b/c of the constant tension the cable provides.

i still cant do dips either
its the only movement i have yet to be able to tdo pain free

you can try db if they dont bother your shoulder, but i like the tension that cables bring

take advantage of every piece of equipment you can, they all offer some advantage

 

[Aerojaxx]

Update: New workout is going good so far. I've had to drop squats back out of the mix again. They really are just causing way too many back issues for me. I've thrown in sled leg press, leg extensions and glute machine instead... I love squats, but they just aren't working for me right now.

Still working on finding the right answer for chest (talked about in a thread about my shoulder). Reducing the incline of the bench definitely helped me on incline's. Cable flyes seemd to work well too.

Have you considered Hack Squats...I use them and they work really well without putting pressure on your back...

 

[majutsu]

Good point Aerojaxx! I am doing deads this cycle, so I didn't want to squat too this round (too much lower back). So I'm doing hacks. They are very, very cool! Really put a nice crevice between your quads and hams!

 

[lucidblue]

Hadn't noticed there were more replies here.

WB - Thanks. New workout is going pretty well.

Aero & majutsu - Haven't tried hack squats. My b/f suggested it, but I haven't listened yet... LOL.

Well as for my stupid shoulder, it's really bothering me now. Had several people try to help me with my bench and it still just really hurts. Now it's popping again and the pain when not working out is a constant dull ache. I finally made an appointment with a good sports medicine doc. I have the appt in 2 weeks.

I'm really frustrated right now and am disappointed b/c this will mess up my progress.

 

[from zero]

I'm really frustrated right now and am disappointed b/c this will mess up my progress.

Don't get too frustrated. I know, easier said than done, right?

Remember my pec strain? Kept me from doing much for about 5 weeks. Still couldn't do everything 100% for another 3 or so. But, I worked with what I had, and used it to my advantage whenever I could.

Granted, these are two different injuries, but I think the same morals apply. Work on rehab, very lightly, ever so slowly bringing yourself back up to par. You'll be back in no time.

Don't dwell on the negatives of the situation. Plan your attack based on the positives.

 

[WalkingBeast]

Hadn't noticed there were more replies here.

WB - Thanks. New workout is going pretty well.

Aero & majutsu - Haven't tried hack squats. My b/f suggested it, but I haven't listened yet... LOL.

Well as for my stupid shoulder, it's really bothering me now. Had several people try to help me with my bench and it still just really hurts. Now it's popping again and the pain when not working out is a constant dull ache. I finally made an appointment with a good sports medicine doc. I have the appt in 2 weeks.

I'm really frustrated right now and am disappointed b/c this will mess up my progress.

Im glad you like the routine! Just work around the injury and Im sure youll be back in no time. Keep it up!