Calf work: None, they’ve always been too big (currently 16.5" compared to 24" thighs)
Direct elbow flexor work: None, tricep extensions injure my elbows and I’d rather do back work w/ biceps (chin-up, db bent rows, etc.) than lousy curls
Trapezius and shoulders: No direct work, they’re already oversized from other exercises, compared to antagonists (my lats and chest)
The only isolation exercises I routinely do are for forearms, with a $20 device called the Gripstik (basically various wrist curls, for those flexors and extensors)
My current program focus on 8 exercises:
Vertical pull
Vertical push
Horizontal pull
Horizontal push
Quad dominant
Hip dominant
Dips
Chin-ups
I run through all 8 exercises, then go back and do 4 of them as a second set. That’s it. Every other day.
Direct core work: None currently, I’m trimming off the fat and we’ll see how it looks. Seems my core had functioned just fine as I was growing (40 lbs LBM in the past 10 months). My core was sore after some earlier workouts, but hasn’t been so for a while now.
[quote]Phil Gagnon wrote:
Conventional deadlift : shitty leverage and it takes me too long to recover. I still sumo DL, RDL and others p-chain movements.
DB bench with elbows out : It just hurts my shoulders so I stay away from it. Neutral grip is ok.
Any lat work with very wide grip : it hurts. A little wider than shoulder width for lat work is perfect for me.
Front squats : I used to love this movement but never got anything from it beside painfull wirst. I stick to back squats and lunges.
Any kind of triceps extensions : Never got anything from these. Got my best tricep grow from dips and bench.
[/quote]
if you’re getting wrist pain with front squats, just stop holding the bar olympic style.
instead, fold your arms across the bar, bodybuilding style.
Dont care much for any arm isolation exercises either.
I dont leg press or do leg extensions either.
Not a fan of riding bikes/spinning as well.
In most cases I’ll avoid the machines, but I LOVE doing rows and overhead presses in the machine vesus totally free. Dunno why, just get a better feel for it.