Posted at August 27, 2009, 6:55 am:
Hi, everyone.
First of all, I want to apologize for all the grammar and spelling mistakes that I might make. English isn't my native language and I've never been to any English speaking country to practice it. Secondly, we use metric system here in Russia, so numbers might be quite odd sometimes. I'll be converting them in pounds. Thirdly, I have some problems with my lower back, so normally I don't do deadlifts, squats and so on. I also love flat bb bench press and I'm not going to give up doing it. It works quite well for me anyway. So don't bash me for it, lol.
I'm 6'2 ft, ~187 lbs, I don't know my %bodyfat, but it can't be too high. I'm pretty lean, naturally. I've been working out for almost two years now, but I pretty much wasted the first year and a half. I didn't eat properly and so on. I think, I've only gained around 27 lbs since I started.
Here's my current routine. Still doing fine adjustments to it, though.
#1
1. Flat Barbell Bench Press: 5*5.
2. Seated Military Press: 3*8.
3. Leg Press: 4*8.
4. Leg Extensions: 3*10.
5. Lying Leg Curls: 3*10.
6. Calf-Raises: 3*12.
I do the military press on a slight incline to lower the stress on the lower back.
#2
1. Chin-Ups: 5*5.
2. Seated Cable Rows: 5*5.
3. Lat Shrugs (In a dip station): 3*10.
4. Rack Pulls: 3*10.
5. One Arm Side Cable Lateral Raises: 4*10.
6. Pull-Ups: 1 set until failure.
I'm not sure about doing Rack Pulls yet. I did them yesterday for the first time and they felt great, but I'm worried for my lower back. I guess, I'll give 'em a try and see how it goes.
#3
1. Incline Dumbbell Bench Press: 5*5.
2. Close-Grip Bench Press: 4*6.
3. Dips: 4*8.
4. Leg Press: 4*8.
5. Calf-Raises: 3*12.
Maybe I'll throw some more leg exersises here, I don't know yet.
#4
1. Chin-Ups: 5*5.
2. Dumbbell Rows: 5*5.
3. Shrugs: 3*10.
4. Biceps Curls (scott): 4*8.
5. One Arm Side Cable Lateral Raises: 4*10.
6. Pull-Ups: 1 set until failure.
There are a lot of 5*5 movements and it might seem to much but it's been working great for me so I don't want to change anything yet. But I will defenitely give this heavy-day/light-day thing a shot eventually.
As for my diet, I don't really have one. I just eat as much of good food as I can. The only supplement I use is protein powder (Prolab, the best I can buy here).
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Yesterdays workout.
1.
I like the selection of exercises for the most part and the rep ranges...
*Subscribed*
Whats wrong with your lower back that prevents you doi...
No, I work out every other day.
Thanks, man.
I know exactly what you mean.
Why did you move to Sweden?
I tried squatting and it felt a bit un...
I met my girlfriend in England, then we decided to move here!
Yes, ...
You can't really heal it.
Hindu squats are a great for knee and all over leg strength.
I'll give 'em a try, thanks.
good luck buddy.
Thanks, man.
No problem
1.
Good job today!
Good workout man Keep on chipping away!
nope i dont have one right now.
Thanks, man.
Yeah you know, keep hackin' away, keep at it, keep on liftin'
he means keep progressing towards ur goal
empty post
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Good jod man, lots of blue I see.
Thanks, TKD.
Took a pic of my back.
Looking solid Necro!!
Keep up the good work
1.
Tnx
I Will, I will
Well done Necro! I see you also struggle a bit with pull ups - there a...
Yeah, pull ups have always been very difficult for me.
looking good man!
Tnx, man.
1.
I took a video of myself doing the incline dumbbell bench press.
Good workout again.
Thanks, TKD .
The video works now.
NICE!! My gym's dumbbells don't even go up to that kind of weight!!
O...
Ours go up to 55 kg.
Lucky for you!
1.
Good going mate
I see your rack pulls improving, plus your pull ups...
1.
Nice PRs!!
Good bench strength
1.
Good stuff Necro, nice progress on the rack pulls.
lol nice rack pulls.
Tnx .
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Good pr on the leg press, and very wise to stop if you had pain on the...
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Yep, I know what u mean on the pull ups - there tuff little bastards
...
Damn, that good benching Necro!!
Overall looks like a great workout, ...
Thanks, man.
1.
Nice back workout.
Yeah, like TKD said, don't be afraid to do pullups/chinups 2-3 times p...
Thanks for the advice, guys.
I'd put them in the beginning.
1.
How did the back feel while doing squats?
Nice poundage considering t...
Actually, my back felt pretty good.
Great!! You seem to have good leg strength (way better than mine lol).
1.
Presses are looking strong man!
As far as your squats.
Why don't you try parallell squats and see if the pressure is the same...
My lower back doesn't feel too good after yesterday's squats.
Sorry to hear about your back man! I sucks doesn't it?
Do you get pai...
I think parallell squats give even more "vertical" pressure ...
That makes perfect sense
Yup, it felt ok on rack pulls until I got to 100KG+ weight.
Thats very sensible.
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Killer leg press strength
Actually, it's not.
Going that deep on the leg press can be very bad for the lower back.
Yup, I stop just before my lower back starts to round.
1.
Yep, those pull ups are a real bitch lol.
I decided that I'm not gonna put more pull-ups into my workouts, so I'...
It depends really what kind of training you have in mind.
Well, I got a day with flat and incline barbell press and a day with i...
I'd hate to be the one to blindly say, "NO, DON'T DO IT!!!!"...
Okay, I'll try it and see how it will go.
Haven't posted here in a while, 'cause I'm way too lazy, lol.
Looks good Necro.
I try to choose exercises which place the least amount of stress on th...
I thought that was the reason behind it.
Most of these exercises put a lot stress on the lower back, but I'll t...
I do my t bar rows with the bar jammed in the corner of the cable stac...
I always appreciate your advice, thanks.
I feel that arnold presses work the medial delts a bit more than regul...
Yup, I do weighted chin-ups twice a week and bodyweight pull-up once.
Today was so hot and stuffy in the gym that I was about to throw up af...
Nice work on the DB Presses.
1.
Very nice bench and military poundages there bro
Good to nice some ...
Usually, 45-60 minutes.
Not bad going
I usually do only 5-6 exercises a day, so it's not difficult to be don...
1.
Good job there mate.
I just don't want to use heavy weight for my squats.
A wise idea regarding the squats.
I use 5X5 for heavy days and 3X8 for light days and iso's.
nice workouts necro, have you tried any direct grip training to help w...
I don't rack pull anymore.
Thats cool bro
1.
I think no matter what rep range your working in ( a reasonable range ...
Yeah, my upper chest isn't lagging at all.
I got 1 side lagging behind the other and its tricep - really annoying
You mean your left tricep isn't even with your right one? That sucks.
The right chest and tricep are smaller than the left side!
That sucks.
Well nothing at the moment.
Hi, I just came by and looking at your journal.
I'm in the same camp as you.
I hear you on that one.
For me, both my muscular and skeletal systems are physically smaller o...
Sorry to hear that bro.
Yeah, I too found that Leg Press puts more stress on the knees than AT...
1.
Well done Necro!! Good workout mate.
Thanks, TKD.
Damn i know what you mean.
I think, I should take a video of me squatting, so you could check my ...
Do that!
1.
Good lifts on the flat db bench mate.
What funny is, the next pair of dumbbells is 45 kgs which is 99 lbs.
At least you have 100s!! lol
Aren't there any other gyms that have >35kg dumbbells? I'd think yo...
Well there is another gym just down the road.
Hope the shoulder is okay, necro, great presses!
Thanks, man.
Seemingly, I'm back.
Nice one Necro
Good pressing strength there.
1.
good job hitting the calfs hard, necro.
No, I didn't .
Good looking session there Necro
Thats a good A2G squat.
oh, well I am sure your video will be up in time, on the 3rd page of m...
I worked out today.
Do you mean a wooden floor?
Sorry your workout didn't go according ...
Yup
Haha, my gym has a wooden floor aswell, really pisses me off at times!...
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Nice leg workout there Necro.
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solid pressing necro, keep up the good work.
Hey Necro!!
Wheres the blue man??
I see the pull ups are stil...
I'm finally back.
Nice to see you back dude.
Yup, everything's fine now.
Sounds good Necro.
1.
Nice session there mate.
Thanks, man.
Total Number Of Sets: 32 (including warm ups).
Did a lower body workout today.
Total Number Of Sets: 28 (including warm ups).
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