Dave's workout

[swanso5]

do single arm shoulder push presses instead of raises

for tri's stick wth the diamond push ups, you only need to get 1 extra rep each time you do them

[Bigboi118]

Week 3 workout 1


I didnt run at the weekend as I woz to busy, saturday I woz up London at top gear live (quality) and sunday woz busy helpin move patio slabs and other jobs.
I will make up for it this week.


Monday - Workout 1

Sets - 4

Reps - 5

Quads - Front Squats - 53.6KG (soon getting a squat rack)

Lower back - BB Good mornings - 53.6KG

Deltoids - DB standing presses - 2x22.5KG

Back - Incline bench upright rows - 2x15KG

Calves - 3" Raised Calf raises - 53.6KG

Triceps - Diamond pushups - 15, 9, 6, 6

So each time I do a tri ex. i should do diamond pushups and go for 1 more each time. Not sure if the above Delt ex. is a shoulder push press. I hold a db in each hand, hold at shoulder height, raise above head, lower to shoulder, raise etc.

[swanso5]

both seem correct

[Bigboi118]

cheers mate, i jus didnt kno if they were.

Week 3 Workout 2 - Cardio

Tuesday

Exercise bike, warm up/stretch, 5 mile sprint/slow/sprint etc

burnt 280 cals, warm down/stretch.

Done sit-ups again, only 70, just thought of adding them to cardio days, im not sure what the benifit is (if any) mayb core?

[swanso5]

they don't offer any benefits so neer do them again, just stick with the cardio mate

[Bigboi118]

Week 3 Workout 2
(didnt have spotter today couldnt fully push myself)

Sets - 4

Reps - 8

Chest - DB bench press - 2x20KG

Quads - Squat variation - 53.6KG

Biceps - BB Bicep curl - 40KG

Lower Back - BB Deadlifts - 40KG (knackered today)

Delts - DB Push presses - 2x20KG

Triceps - Diamond pushups - 16, 7, 7, 4

ill lose the sit-ups n just concentrate on cardio, Im down the court tomoro
hopefully get a few games in (if its not wet or dark).

Thanks 4 advice so far swanso

[swanso5]

shouldn't really need a spotter for any of those...

[Christopheel]

Yep no spotter needed,

and I see many issues on this workout up there ...

you have squat and deads but don't do them first ? You curl ? and your curl before deadlifting ? DB Press + Push Ups + Push Press, give your shoulder a break ? Dead don't hit lower back, your doing it wrong.

[Bigboi118]

yeh i messed that day up

[Bigboi118]

Friday - Workout 3

Reps - 15

Sets - 3

Squats - 53.6KG

Calf raises - 53.6KG

BB good morning - 42.5KG

DB Upright bench rows - 20KG

DB Flyes - 15KG

[Bigboi118]

Chad suggests For lower back/hips exercises: Traditional and/or sumo-style deadlifts or good mornings. Power cleans or snatches.

Christopheel u say deadlifts dont hit the lower back? not sure if i read that right

[Bigboi118]

week 5

Monday - workout 1

Sets: 2

Reps: 18

Hack squats 52.6KG

Sumo Deadlifts 52.6KG

Flat BB Bench press 42.6KG

DB Bicep curl 2 x 15KG

DB push press 2 x 15KG

Horizontal bench rows 2 x 10KG

[swanso5]

they get them a bit but not the focus at all...deads give plenty of low back work so you shouldn't need anymore...them and squats

[Bigboi118]

they get them a bit but not the focus at all...deads give plenty of low back work so you shouldn't need anymore...them and squats

Sorry mate i dont understand (again!) What shouldnt i need any more?
Christopheel wrote 'deads dont work the back' u say 'they get them a bit but not the focus at all' then u say 'deads give plenty of lower back work' but then u say 'so you shouldn't need anymore...them and squats'

so your saying i dont need squats or deads? lol

I kno Sumo Deads doesnt jus hit back it hits multiple areas like core,glute,hams,inner thigh and lower back

[vamp]

personnally I love sumo deads, they're favorite deadlift variation. I believe what swanso was saying is that the work your lower back gets from the squats and deads you do not need to add any further excercises into your routine to work out the lower back.

cheers