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Old 04-12-2007, 08:43 AM   #1
goatraider
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Default Forced to change my routine

Due to a recent car accident in which i hurt my back I am forced to change my routine. I can lift horizontal excerisizing like bench press but can't do vertical weights or stuff that puts straing on your back like squats and power clean.
I am 5'10 197 pounds. I got the whole nutrition thing down, heres what I think my new workout will be. I am going for definition + some mass. I take no2 and drink protein shakes( not at the same time ofcourse).

Before each workout I will do a 5-10 minute high intensity stationary bike.
Mon/Friday:
Bicep curling bar 5 sets of 12
Bicep free weight 5 x 15
skull crusher 5x12
Lat pulldown 5x10
Lat pushdown 5x10
Thats all I can think of, any suggestions?

Wensday/Saturday:
Regular Bench press 10-8-6-4-2
Close grip bench press: 5x6
Incline bench: I have to use light weights and be careful on this but I am thinking 3x12 or 5x12 depending on how I feel.
Fly machine 5x10
Pushups
Any other good chest excersize?

On all my off days I walk around the neighborhood.
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Old 04-12-2007, 12:29 PM   #2
HSfootball16
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id do leg press or front squats or something to keep your legs halfway decent strength if you really CANT do squat or deadlift. but ofcourse those are much better. and,lower the reps to like 5 on core lifts and 8 on assersory lifts.

HSfootball16's Sig:age: 18
height: 5'9"
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i wish i could live on crack and protien shakes...
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Old 04-12-2007, 01:05 PM   #3
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I dont think he's able to do front squats if he cant do regular ones. And still, leg presses might be a little risky, unless its the horizontal machine that you actually sit in, not the one where you are inclined. If the presses dont work, make sure you at least do leg extensions and curls.

Also, put the compounds before the accesory work. What i mean is do your back exercises (pulldowns, rows) before biceps. Which brings me to another point, throw some rows in there. Since you have back pain, use seated cable rows or the one with the pad that supports your torso. Secondly, it would probably be better if you put skull crushers on your bench day. Also, you may try separating the flat and incline benches, doing one on wednesday and the other on sat. Make sure both of those are before your close grip bench if you insist on doing that.

And what's a lat PUSHdown?
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Old 04-12-2007, 03:08 PM   #4
goatraider
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I meant tricep pushdown.
I can't do any type of squat, I can do leg presses as long as the maching isn't on a incline which unfortunitly the gym i go to, its machine is on a incline.
I am not sure if my gym has a row machine I will have to check.

does doing back excerises before biceps really matter?(I am curious not trying to be a smartass). I thought skullcrushers worked out your triceps more then chest, why should I move it to my bench day?
Also is 5 sets of 10 over working the muscles? Is that why you suggest 5 x 5 instead?

TY
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Old 04-12-2007, 05:11 PM   #5
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Quote:
Originally Posted by goatraider View Post
does doing back excerises before biceps really matter?(I am curious not trying to be a smartass).
Back work generally involves pulling, and pulling uses biceps. You're better off doing back work with all your muscles at full capacity, its a heavier lift and requires more effort. Nothing worse than missing a set or rep on rows because your biceps are too fatigued.

Quote:
Originally Posted by goatraider View Post
I thought skullcrushers worked out your triceps more then chest, why should I move it to my bench day?
Just to clear it up, skullcrushers do not work chest. Bench works your triceps as a secondary muscle so doing skullcrushers on bench day will hit your triceps nicely.

I wouldn't recommend doing Bench, Incline Bench and Close Grip in one day, let alone twice a week. That is excessive. Generally less is more, more volume does not mean more growth, it can even mean less growth.

Quote:
Originally Posted by goatraider View Post
Also is 5 sets of 10 over working the muscles? Is that why you suggest 5 x 5 instead?
5x10 is a bit on the high side, meaning significantly reduced intensity. Depending on your strength base a template similar to HST may be good (if you're only interested in size) but if your strength base is not that great then a 5x5 will improve your strength and still provide some hypertrophy (size).

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