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Old 09-07-2012, 02:59 PM   #11
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Nice work. What is the weight you are using and how is the progression coming along?
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Old 09-08-2012, 12:44 AM   #12
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one step at a time and you need not to look back ... keep lifting Ashish ...
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Old 09-08-2012, 03:10 AM   #13
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Nice work. What is the weight you are using and how is the progression coming along?
You won't believe steve, but due to the knee caps' pain and the trauma I have been in for few months. I have decided to go on very slowly now.

For the last 2 weeks since I started, I have not changed the weight I do. I use 10 lb DBs and doing as far as 40 reps in the initial sets of Bench Press, 25 reps for squats and 20 reps for Sumo DL's.

Today, (Week 3) I will increase the weight by 50.0% for all lifts.

Thanks for your help Steve.

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one step at a time and you need not to look back ... keep lifting Ashish ...
Thanks Ravi, for all the support. You are a great friend.
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Old 09-09-2012, 12:34 AM   #14
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Week 3 Starts. Heavy cycle starts from today.

8th Sep 12

1. Full body stretch

2. Cardio: Fat burn mode, Target HR 170 (comes to 10-12 mins)

3. DB Bench Press - 1*10 lb*30 reps, 1*15 lb*20 reps, 1*20 lb*15 reps, 1*25 lb*10 reps, 1*30 lb*7 reps, 1*35 lb*5 reps (6 sets)

4. DB Squats - 5 sets *15 lbs* 10-15 reps

5. DB Stiff Legged DL - 5 sets*15 lbs-10-15 reps

6. DB Side Bends - 3 sets

7. Lower abs - 3 sets

8. Upper abs - 3 sets

9. Cool down
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Old 09-09-2012, 12:50 AM   #15
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nice progression mate ... keep the ball rolling ...
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Old 09-09-2012, 08:17 AM   #16
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nice progression mate ... keep the ball rolling ...
Thanks Ravi, I will ramp up the weights slower on DL and Squats. Give me one more week.
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Old 09-09-2012, 10:47 AM   #17
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Nice. Smash it.
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Old 09-09-2012, 11:00 AM   #18
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Injury Concerns: I experienced considerable amount of knee cap pain (both knees) during my previous cycle. I saw the doctors and they advised me 2 reduce the weights I do, nothing clinically wrong was detected. After 6 weeks or break and restarting with a new program with light weights, the knee cap pain has disappeared to the extent of 95.0%. I got better knee wraps and they are helping.



2. Cardio: Fat burn mode, Target HR 170 (comes to 10-12 mins)

3. DB Squats - 5 sets (Reps as much as possible in every set)



Consider that it's not always a heavier weightload that causes knee pain/discomfort, it can also be high repetitions; though you are using lightweight for the DB squats, you still have to raise over 75% of your bodyweight in each squat as well (in the form of everything above your calf) and it looks like you're doing between 50-75 reps on squats each time.

Your cardio, depending on what it is, will also affect the knees, put those two together (high reps and cardio) and your knees are going to feel it, eventually.

It may be wise to drop from the 30 reps in your first set and have two more reps in a lesser set but with more load etc. You need to make the routine work for you and doing lots of reps with a light weight may just end up burning your knees out before you get to doing the heavier loads.

Just my opinion, certainly no expert though.
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Old 09-10-2012, 12:47 AM   #19
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Consider that it's not always a heavier weightload that causes knee pain/discomfort, it can also be high repetitions; though you are using lightweight for the DB squats, you still have to raise over 75% of your bodyweight in each squat as well (in the form of everything above your calf) and it looks like you're doing between 50-75 reps on squats each time.

Your cardio, depending on what it is, will also affect the knees, put those two together (high reps and cardio) and your knees are going to feel it, eventually.

It may be wise to drop from the 30 reps in your first set and have two more reps in a lesser set but with more load etc. You need to make the routine work for you and doing lots of reps with a light weight may just end up burning your knees out before you get to doing the heavier loads.

Just my opinion, certainly no expert though.
Thanks 5kglifter, I will incorporate this today itself. And actually, even I felt it after so many reps.
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Old 09-10-2012, 12:50 AM   #20
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Originally Posted by 5kgLifter View Post
Consider that it's not always a heavier weightload that causes knee pain/discomfort, it can also be high repetitions; though you are using lightweight for the DB squats, you still have to raise over 75% of your bodyweight in each squat as well (in the form of everything above your calf) and it looks like you're doing between 50-75 reps on squats each time.

Your cardio, depending on what it is, will also affect the knees, put those two together (high reps and cardio) and your knees are going to feel it, eventually.

It may be wise to drop from the 30 reps in your first set and have two more reps in a lesser set but with more load etc. You need to make the routine work for you and doing lots of reps with a light weight may just end up burning your knees out before you get to doing the heavier loads.

Just my opinion, certainly no expert though.
that's why I read your post so carefully 5kg ...
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