New start :)

**kp11** · 03-09-2009 12:25 AM

Been out the gym for around 5 months (back problem) and im raring to go!!
Im trying to make a routine for size but i also want to keep an eye on BF percentage, here is my proposed plan...

Upper A
BB Bench press 3x8
DB Incline press 3x10
Flys 3x12
Bent Over Rows 4x10
Lat Pull Downs 4x8
Tricep ext 3x10
Kickbacks 3x12

Lower A
Squats 3x10
Leg Ext 4x12
Hamstring Curls 4x10
Lunges 3x12
Calf Raises 4x10

Upper B
SLDL 3x10
Lat Pull Downs 3x10
Prone Flys 3x12
DB Bench Press 4x8
BB Decline Bench Press 4x10
BB Bicep Curl 3x10
Hammer Curls 3x10

Lower B
Leg Press 4x12
Hamstring Curls 4x10
Lunges 4x12
Leg Ext 3x12
Calf Raises 4x10

Need some ideas for some more leg exercises i think... would it be ok to stick some shoulder work in with the leg routines?

My diet is starting to come together and at the mo im running a 60/30/10 ratio. At the moment im taking in around 3300 kcals.

Im using a whey protein isolate as soon as i wake up, half way through training and before bed with milk. I also you 'pulse' from this website as a pre workout supplement and Creatine/simple sugar based supplement for post workout.

I also go running on a weds or thurs cross country for about 40-50 mins.

Just looking for opinions to modify if needed

Many thanks!!!

**musefan** · 03-09-2009 12:40 AM

Hey there mate,
it seems like you have got your legs covered. if you wanted some more ideas than maybe hack squats or front squats?

If i was going to keep the routine the same and i would add shoulders to lower b and make sure you have 2days recovery before upper a to make sure you are ok for the benching. Just a suggestion, might not be right though lol

Have you stopped training completely with you back problem?

**kp11** · 03-09-2009 12:46 AM

yeah i was thinkin the same musefan.... maybe some exercises to hit medial delts a bit more? yeah i was told to stop, i tore my lat deadlifting lol!! i also have a 50 percent narrowing in C7

**musefan** · 03-09-2009 01:08 AM

was that c spine injury from your crazy deadlifting? lol tearing your lat sounds like a killer!

i have just seen your pics in your profile- you are in good shape!!

I would be careful with any overhead pressing with your c-spine injury. My form wasn't too good when I started and at times I would get neck ache with push press/military presses.

You could do military press/push press and upright rows and some dumbell work to finish them off.

You going to start a log mate? Its helped me

**kp11** · 03-09-2009 08:29 AM

yep, lat and c spine injury both from deadlifting.

Basically i started gettin really at deads and got ****y. done two warm up sets of 80kg then 120kg and went straight to 220kg. On the 5th rep i brought the weight down and the left side hit the block and moved it so the left side of me was lower than the right. Tried to regain balance and it just went!
Would very much doubt if i could do 100kg now!! lol buti really want to get into deads because they were my fav

Do you think theres enough work being done on anterior/posterior delts on upper days to let me concentrate on medials on lower b days?
Yeah im gonna start a log next week me thinks!! Its hard physically and mentally to get back to the gym after such a long spell out. Gonna try to not get carried away and keep strict form and not worry about the weight.

**musefan** · 03-09-2009 11:24 AM

Speaking of heavy DLs i recently read this:

Quote

Squats serve as a more efficient and general "warmup" and preparation for your weight training sessions than deadlifts. Deadlifts will fatigue the upper and especially the lower back muscles prior to beginning the squats, which can definitely be hazardous to the health of a trainee, especially a new trainee. The last thing you want while squatting is a set of spinal erectors that are unable to bear the load. You can still frequently deadlift to near-limit poundages after squatting, but you will NOT be able to do that on your squats if you deadlift first.

FAQ:The Lifts - Starting Strength Wiki

Sounds like some squats would be a good warmup before heavy DLs.

220kg would be awesome if it went to plan. Injuries make me think more about warming up and doing preventative work. How about some Rotator Cuff work to help keep your shoulders healthy?

When you say medial I think you mean lateral? I used to get them confused too. I have seen medial been used to describe the anterior delt too (because medial means closer to the midline).

You were wondering if you did enough anterior and posterior (from the bench and rows I am guessing), I wouldn't want to give you a definite answer because I am not sure myself lol

For some more ideas on delt work:

Shoulder Exercise Menu

I personally rate upright rows and lateral raises for the lat. delts.

Are you training for anything in particular? You were in good shape in the pics!