yeah Im 15… thanks that is a good excuse I was gonna say my pet tiger ate it but thats a bit dramatic
I worked out with my brother last week but there wasn’t really any plan to what we were doing.
I’m going to cick off a 3 day a week routine tomorrow. I’m probably going do 50lbs this week just to get used to the motions.
Stretch
15min exercise bike
3 sets of 10
Quadriceps - Straight Leg Raises (no weight)
Back - Dumbbell Bent-over Row
Deltoid (side) - Dumbbell Lateral Raise
Chest - Bench Press
Deltoid (front) - Behind Neck Press
Biceps - Barbell Curl
Triceps - Dumbbell Kickback
Abdominal - Crunch
Ok moron, here we go. Get a pen and paper. Go on, get those things. I’ll wait. Got it ? Ok, ready ?
SQUATS AND MILK.
[quote]Ysg wrote:
I worked out with my brother last week but there wasn’t really any plan to what we were doing.
I’m going to cick off a 3 day a week routine tomorrow. I’m probably going do 50lbs this week just to get used to the motions.
Stretch
15min exercise bike
3 sets of 10
Quadriceps - Straight Leg Raises (no weight)
Back - Dumbbell Bent-over Row
Deltoid (side) - Dumbbell Lateral Raise
Chest - Bench Press
Deltoid (front) - Behind Neck Press
Biceps - Barbell Curl
Triceps - Dumbbell Kickback
Abdominal - Crunch[/quote]
no squats or deadlifts = alot of progress being lost. learning how to do a proper squat in good form can be difficult, so i suggest you get someone expewrienced tp help you with this.(thats what i did) or im sure someone here could point you to a thread that shows or tells you how to perform a perfect squat.
also ignore the ppl hating you for slimfast you were not concerned with weight lifting and gaining muscle back then anyway, you were really fat and wanted to lose fat. though choosing to start weight lifting was a wise choice.
Unfortunately I can’t do squats, my quadriceps aren’t strong enough to extend my leg let alone support my weight. The unweighted straight leg raises are the only quadricep exercise I can do and it is the most strenuous exercise in my routine.
I saw an article here a while back that showed some leg exercises I might be able to do - resistance band training while recovering from knee surgery. I’m going to do a search for it now.
Otherwise, how does the rest look?
[quote]Ysg wrote:
Unfortunately I can’t do squats, my quadriceps aren’t strong enough to extend my leg let alone support my weight. The unweighted straight leg raises are the only quadricep exercise I can do and it is the most strenuous exercise in my routine.
I saw an article here a while back that showed some leg exercises I might be able to do - resistance band training while recovering from knee surgery. I’m going to do a search for it now.
Otherwise, how does the rest look?[/quote]
fair enouigh what about deads
[quote]Professor X wrote:
First, who the hell posts a pic of their face as “progress” of their bodybuilding.[/quote]
HAHA! LOL!
(Clap Clap)
[quote]The punisher kid wrote:
Ysg wrote:
Unfortunately I can’t do squats, my quadriceps aren’t strong enough to extend my leg let alone support my weight. The unweighted straight leg raises are the only quadricep exercise I can do and it is the most strenuous exercise in my routine.
I saw an article here a while back that showed some leg exercises I might be able to do - resistance band training while recovering from knee surgery. I’m going to do a search for it now.
Otherwise, how does the rest look?
fair enouigh what about deads[/quote]
deadlifts work your quads to kid not as much as squats but just the same
[quote]n3wb wrote:
The punisher kid wrote:
Ysg wrote:
Unfortunately I can’t do squats, my quadriceps aren’t strong enough to extend my leg let alone support my weight. The unweighted straight leg raises are the only quadricep exercise I can do and it is the most strenuous exercise in my routine.
I saw an article here a while back that showed some leg exercises I might be able to do - resistance band training while recovering from knee surgery. I’m going to do a search for it now.
Otherwise, how does the rest look?
fair enouigh what about deads
deadlifts work your quads to kid not as much as squats but just the same[/quote]
i gotta be honest im 17 and i don’t feel deads hitting my quads that hard. but then again i have no porevious surgery or injury to any part of me so i can’t judge.
Before everyone jumps on the squats and deadlift thing, read the whole post. If Ysg really has deficient quads, and his patella dislocates that easily, he’s going to more damage than good by trying to learn to squat on his own. I would seriously reccomend physical therapy to help bring your quad strenght up to par. When you can do bodyweight squats without pain, then you can start working on the big lifts.
There are plenty of good articles on this site regarding different workouts. You should pick one and try it, if it works, stick with it. If not, try another one. But you should have a plan.
I’ve tried to help you out a bit on this thread, but you REALLY need to put in a little more effort if you expect help from forum members.
There are a ton of training articles on this site. Pick one, any one. They will all be better than that half-assed routine you posted. I understand that you can’t squat, and you probably can’t deadlift either, so drop those two exercises and anything that may aggreviate your legs from the one training program that you choose. After you stop making progress, pick another one. Rinse, repeat.
Go to vroom’s beginner’s thread.
BTW tricep kickbacks are a running joke on this site.
Good luck,
J
Going with the Total-Body Training routine
http://www.T-Nation.com/readTopic.do?id=508031
chest: flat barbell bench press
back: barbell upright row
deltoids: seated barbell military press
lower back/hips: I couldn’t do anything listed in the article for this area so I chose this
straight back/straight leg deadlift, it’s got deadlift in the name, is it as effective as the other ones?
Quads: straight leg raises
Biceps: bicep curls
sorry about mentioning a photo-shoot at the beginning, I didn’t realize the conotations it had over here - I’m in the Brad Pitt, babyface camp.
Ysg,
It looks like you’ve done your research. Give the program a try, and if it works, stick with it…tough to go wrong with a Waterbury program. The straight leg deadlift is very similar to a good morning, so you should be able to substitute that without any problem. I don’t think the upright row is a great back exercise. It really is more for your medial delts and traps, so I’m not sure why he recommends it for back work. It think you would be better off with with a bent over row, or a pullup or pulldown. I’m not a huge fan of Upright rows anyways because they can be tough on your rotator cuff. The other exercises look good.
Make sure you keep track of your progress. Try to add more weight as soon as you can with good form. If the program isn’t working for you, try another one, but many people have had good success with full body workouts. Let us know how you do. (If the SLR’s don’t help your quads, I still reccomend physical therapy) Good luck.