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Doug's starting from scratch, need help!! Journal
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10-16-2008, 01:49 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Quote:
I just meant I'd go to the one where the rear leg is raised..
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Oh, I see that why you said Romanian's..you're think "bulgarian split squats". There are many avenues of progression and raising the back leg is one of them. But you don't need to raise the back leg all the way up to a bench. You can just raise to maybe an aerobic stepper and move up from there.
You can also sometimes elevate the front leg. You can also switch to reverse lunges and then go from there to dynamic (forward) lunges. And there are walking lunges. And then there are step-ups. Haha...
The Romanian's I was talking about are Romanian deadlifts..that is to get extra pc work and also helps build up lower back endurance.
A physical therapist would be good to asses the shoulder. Do you notice any other unilateral discrepencies. For instance is one side stronger at side planks than the other?
Honestly you could probably just start doing some general preventative stuff and sort of sort some of it out be default.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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10-16-2008, 02:48 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Oh, deadlifts, ok.
I'll try them out..
I don't notice any difference in the shoulders except when bench pressing..
Side planks both seem fine.
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10-20-2008, 08:09 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Oct18/08
213lbs after bf and b.m.
WORKOUT C (kinda)
W/u run for 10 min.
SPLIT SQUATS
nwx10x1
nwx7x1
50x5x3
PRESS
60x10x1
60x8x1
120x5x3 (last was 110)
Form was weak on my last reps.. >:(
CHIN UPS
10lbs x10, x5 x5
CRUNCHES
3x15
FRONT and SIDE PLANKS
30s.
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10-20-2008, 08:13 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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How do you feel about your progress? & your workout today?
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10-20-2008, 09:06 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Quote:
How do you feel about your progress? & your workout today?
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I'll let you know in a couple hours.. :)
If I can't get over this hump with the bench press I'll be pissed.. >:(
Oh wait.. I'm starting with the dumbbell presses today, 60 a side, to see if I can rectify this imbalance in my right shoulder..
We'll see how that goes..
Hopefully this knee problem works itself out, as well..
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10-20-2008, 10:02 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Good luck and hope your knee and bench get where you want.
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10-20-2008, 10:36 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Quote:
Good luck and hope your knee and bench get where you want.
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Thanks man!
Oct 20/08
Pre WO meal:
Oatmeal with cottage cheese and walnuts.
Workout A
5 minute quick walk.
Some knee and shoulder mobility work.
Front plank, 30s.
SQUATS
nwx10x1
50x8x1
140x5x3
Just did 140 instead of 150, as I wasn't sure how my knee was.. But it was ok (so far.. ), so I'll bump it 150 on workout C at the end of the week.
BENCH
50x10x1
50x7x1
120x5x1
Pounded these out without problem.
WAS going to do dumbbells, buT I thought, "screw it", and just did barbell.. I'll try for 130 again at the end of the week, instead of presses..
SINGLE ARM ROWS
40x10x2
80x5x3
MUCH easier on my lower back.. Will continue with these..
Post WO shake:
70g waxy maize, 30g protein, 5 g Creatine, ISS Super vitamin pak.
PWO meal:
5 Eggwhite omelet with back bacon, salsa and 2 tomatoes.
Last edited by dougz; 11-02-2008 at 12:24 PM.
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10-23-2008, 10:06 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Weight after b.m. and bf: 216
PreWO shake:
1 banana, 30g protein, 1 tbsp pb, 1 cup milk, 5g creatine.
Workout B
10 minute w/u run. (0.8 miles)
SPLIT SQUAT
nwx10x2
50x5x3
BOSU PUSHUPS
25, 11, 11
DEADLIFT
90x5x1
140x5x3
My form is still suspect, and I'm sure still quite wrong (didn't feel right).. Didn't round my back much, made sure of that.. But the mechanics still feel wrong.. I'll get another video soon, but for now I'm going to stick to low weight, more sets, and get a feel for it more..
FACEPULLS
"8"x10x3
Post WO shake:
70g waxy maize, 30g whey
PWO meal:
1.5 cups cottage cheese, 1 cup grapes and some walnuts
Last edited by dougz; 10-29-2008 at 05:48 PM.
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10-25-2008, 09:46 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Oct 24/08
weight after bf and b.m. 215lbs.
Haven't been keeping track of my calories.. Have been off the wagon for a bit with Thanksgiving and my wife making banana bread..
Will try to smarten up, here..
PreWO meal:
2 whole wheat blueberry pancakes with maple syrup and butter (tried to be as sparing as possible), 5 scrambled egg-whites with hot sauce, 1 glass of milk.
2 hours later:
WORKOUT C
10 min w/u run.
SQUAT
nwx10x1
50x5x2
160x5x3 (was 140)
BENCH (did this instead of press.. Wanted to get 130)
50x10x2
130x5x3
Did alright except for the last rep of last set.. Will do 130 on my next time out, too, till I can do it without a problem.
CHINUP
nwx10,x6,x5
CRUNCHES
30x3
Post WO shake:
70g waxy maize, 30g whey, 5g creatine.
PostWO meal:
5 eggwhites, 1 whole egg, scrambled with salsa and back bacon, 1.5 oranges.
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10-29-2008, 05:58 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Oct27/08
Weight after bf and bm. = 215
Pre WO meal:
1/2 cup of oatmeal with cottage cheese and walnuts
WORKOUT A
10 min w/u run (0.8 miles)
SQUAT
50x5x2
160x5x3 (last 140)
L knee is still bothering me in the same spot.. :(
Trying to make sure I'm not bending too far forward..
PRESS
30x5x2
70x5x3
SINGLE ARM ROW
50x8x2
100x5x3
Post WO shake:
70g waxy maize, 30g protein, 5g Creatine.
Post WO meal:
Turkey soup
Still need to get back on the horse, as far as writing down what I'm eating!!
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