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Old 01-06-2011, 09:17 AM   #11
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OVERVIEW
This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only workout, but rather incorporating a minimal amount of shoulder training into each routine.
First off, your shoulder approach is like mine. I never (or rarely) train rear delts with shoulders because I am a firm believer that they are worked hardest with heavy rowing - so I feel they are best worked, if at all, on back day. Mileage may vary.

Overall I think it's a solid setup.

Do your lunges work your hamstrings hard? I don't perform them so I don't know if you utilize them as a hamstring exercise.

Also, I am glad to see you're not doing 20 sets for biceps and triceps each. You get the thumbs up seal of approval for relying on pushing and pulling movements to build your arms.
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Old 01-06-2011, 10:06 AM   #12
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First off, your shoulder approach is like mine. I never (or rarely) train rear delts with shoulders because I am a firm believer that they are worked hardest with heavy rowing - so I feel they are best worked, if at all, on back day. Mileage may vary.

Overall I think it's a solid setup.

Do your lunges work your hamstrings hard? I don't perform them so I don't know if you utilize them as a hamstring exercise.

Also, I am glad to see you're not doing 20 sets for biceps and triceps each. You get the thumbs up seal of approval for relying on pushing and pulling movements to build your arms.
Thanks Steve! To elaborate:

1. the days I perform my shoulder movements, and the specific delts worked, were meted out by Carl. It was his knowledge and guidance that assigned what with what.

2. I've performed DB lunges once, and deep knee lunges once - and that's it so far (they were a late addition to Legs, Traps and Forearms day) but I can tell you they work well only when using perfect form. I nail it in the last few reps, after wobbling and twisting about.

I can't say that they do much for me, really. But I have no other options at this present time.

Overall, knee bends are not my cup of tea. But I guess I will get used to them. Much like the calf raises I'm performing on stacked paving bricks outside, using the Savickas. I'm getting better at them, but they still annoy me!

3. I'm not doing much volume at all here, and tbh I would rather be doing slightly more.
For instance, my ratio is off in terms of bi vs tri. I could be doing 4 or 5 sets of bicep exercises and 7 or 8 for triceps. That would be the most volume arms work I'd perform each week, regardless of what else I was working on the day.

I don't do more because my elbows, wrists and occasionally the soft tissue below my right smaller knuckles
hurt with more volume*. I've had to eliminate skull crushers, concentration curls, and any curls with a straight or EZ bar - for same reason.

*EDIT: but last workout, NO PAIN! So this could change in the future...
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Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 01-06-2011 at 11:05 AM.
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Old 01-06-2011, 11:04 AM   #13
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I can't say that they do much for me, really. But I have no other options at this present time.
Have you looked into Jefferson squats, partial hack squats, weighted step ups or donkey squats?

You might be able to do donkey squats on your chains, but they might be wobbly.

You don't have a rack, I assume?

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Originally Posted by Abaddon View Post
3. I'm not doing much volume at all here, and tbh I would rather be doing slightly more.
For instance, my ratio is off in terms of bi vs tri. I could be doing 4 or 5 sets of bicep exercises and 7 or 8 for triceps. That would be the most volume arms work I'd perform each week, regardless of what else I was working on the day.

I don't do more because my elbows, wrists and occasionally the soft tissue below my right smaller knuckles
usually hurt with more volume. I've had to eliminate skull crushers, concentration curls, and any curls with a straight or EZ bar - for same reason.
I used to do more volume for biceps and it left me with crazy tendinitis. With longevity in mind, I would rather see most trainees chill on too much bicep. But that's not a popular opinion.

My elbows and wrists are much better now that I don't cream my arms, and my tendinitis is completely gone. Which I consider to be a small miracle. it was so bad before that I could barely do any rows.
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Old 01-06-2011, 11:15 AM   #14
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Have you looked into Jefferson squats, partial hack squats, weighted step ups or donkey squats?
You might be able to do donkey squats on your chains, but they might be wobbly.
You don't have a rack, I assume?
No, no, no.
Oh? No.
...not to put too fine a point on it, but you've shown up just how little I know about legs exercises. Cheers.

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I used to do more volume for biceps and it left me with crazy tendinitis. With longevity in mind, I would rather see most trainees chill on too much bicep. But that's not a popular opinion.
LOL I've noticed. The number of threads I've read on this...

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Originally Posted by BendtheBar View Post
My elbows and wrists are much better now that I don't cream my arms, and my tendinitis is completely gone. Which I consider to be a small miracle. it was so bad before that I could barely do any rows.
I buggered my left elbow for months, and kept training on it. One day I noticed it didn't hurt quite so much when not doing C-curls. The pain went away, but only after I laid off any kind of direct bicep work for several months. But by then the damage was done; any repetitive elbow bending across my body with this arm will now cause pain that does not go away for a long, long time. It made factory work a bitch.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 01-07-2011 at 09:06 AM.
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Old 01-06-2011, 04:08 PM   #15
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No, no, no.
Oh? No.
...not to put too fine a point on it, but you've shown up just how little I know about legs exercises. Cheers.
All part of my mastering my obsession!


Quote:
Originally Posted by Abaddon View Post
I buggered my left elbow for months, and kept training on it. One day I noticed it didn't hurt quite so much when not doing C-curls. The pain went away, but only after I laid off any kind of direct bicep work for several months. But by then the damage was done; any repetitive elbow bending across my body with this arm will now cause pain that does not go away for a long, long time. It made factory work a bitch.
I've spent years in factories. Not fun stuff, especially with tendinitis.
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Old 01-07-2011, 12:40 AM   #16
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I googled 'donkey squats' and look what came up!
about 4:30 in - hell yeah. I would sooner do those than lunges! But again, this is a move that'll need light weight till I get a semblance of proper form, I'm thinking.

May even give them a go today.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-07-2011, 01:08 AM   #17
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I googled 'donkey squats' and look what came up!
YouTube - Donkey Squats and Squats Rest Pause
about 4:30 in - hell yeah. I would sooner do those than lunges! But again, this is a move that'll need light weight till I get a semblance of proper form, I'm thinking.

May even give them a go today.
Ya Steve gets around. lol
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Old 01-07-2011, 05:17 AM   #18
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Completely didnt think about doing donkey squats.... Damn good call Steve

Glad the routine gets your 'seal of approval' me and Ab worked hard on it

Carl.
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Old 01-07-2011, 11:22 AM   #19
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I'm no expert, but that workout looks VERY solid to me. Good job working on it, Ab and Carl!

Maybe after you run it, Ab, you could write up an article about it or something?
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Old 01-07-2011, 11:33 AM   #20
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I'm no expert, but that workout looks VERY solid to me. Good job working on it, Ab and Carl!

Maybe after you run it, Ab, you could write up an article about it or something?
LOL!!
Way ahead of you buddy!
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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