Hello there JP sent me over to this board from MF since I posted a routine... here it is...
Posted: Jan. 29 2004,17:09
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My goals are to build mass and trim down a little for now. I am at 16.68%bf according to mybodycomp. 5'10 and 190 as of now (big bones). I have gained about 10 lbs since I started seriously training about 3 months ago and my bf has gone down from 21%.
The only area I am lacking as far as effective is a solid tri routine. I will be doing these with chest.
Here is the rest of my split
Day one chest
Flat DB press, incline DB press, cable cross and dips.
Triceps
?? I need order!!!! Ive got order now!!!
Day 2
Cardio
Day 3 back
Wide grip pullups, t bar rows, hyperextentions (cant do deads...)
Biceps
Close grip pullups, hammer curls, preacher curls
Day 4 Shoulders (thanks for suggestions!)
military press, side laterals, rear laterals
Traps
shrugs
Abs
Swiss ball crunches, hanging leg raises, rotational motion with cables... dont know what its called...
Day 5 Legs
Squats ( I started these this week!!), leg press, leg ext., ham curls, seated calf raises, lunges for a great finish.
All are 4x 15, (warm up light weight) 10, 8, 6, with moderatly heavy weight. I plan on pyramiding as the weeks pass.
He noticed some flaws and asked about why no RDL's and I told him about my back surgeries...
"I had 3 back surgeries between may and august of last year. 1st was a L45/L5-S1 fusion for ruptured discs, 2nd was a repair on my spinal cord, 3rd was a cleaning of infection (mrsa). Needless to say I have very little muscle left in my lower back and doing DL's is frightening for one and two my flexability in my lower back is quite pitifull. I will attemt DL's only when I have enough confidence that I will not destablize. The fusion was done with cages, which do not have the best reputaton, 3 screws and a rod connecting 3 vert."
He stated that I may be able to get my workout in order here.
I have been through PT and began my training 3 mo. ago as stated above. I am very careful in all movements no matter what I am doing. What do you think?
