I’ve been reading the site for a long time and I finally decided to sign up in order to participate.
Today was back day :
Yates row (supine)
3x10x35kgs()
() not counting the barbell since I do not know its exact weight.
seated cable row (neutral grip)
3x15x75lbs
lat pulldown (prone & wide grip)
4x15x75lbs
seated rear delt raise
3x15x9kgs
standing one-arm cable row (neutral grip)
3x8x7 ()
() plates have a number on them -from 1 to 16-, but I don’t know what it represents weight wise)
I trained for some time in the past, but I suffered elbow injuries for a year and I’ve been training with some frequency for only 2 months now. My routine is quite changing, but no matter what I stick to some movements I want to get stronger at in order to follow my progression.
& to make things clear : I know I’m horribly weak and thus don’t deserve “sicklifting” as a username, but I’m commited to being stronger and bigger. Moreover, I really am lifting weights until I’m sick, especially on legs day - that’s where the idea comes from.
Since I’m weak (duh) I simply follow a lower/upper body approach :
Lower body #1
smith machine reverse lunges 3*
front squat 3-4*
leg press 3*
bent-leg good morning 3*
Upper body #1
wide lat pulldown 3-4*
prone seated cable row 3-4*
seated rear delt raises 3*
DB bench press (neutral grip) 3-4*
lateral raises 3*
incline biceps curl 3-4*
Lower body #2
smith machine reverse lunges 3*
bent-leg good morning 3*
abs
Upper body #2
wide lat pulldown 3-4*
prone seated cable row 3-4*
seated rear delt raises 3*
DB bench press (neutral grip) 3-4*
lateral raises 3*
incline biceps curl 3-4*
Hitting each muscle group twice a week, increasing weight every time I feel ready. Hypertrophy is my main goal, but I do want to gain strength in the process.
I know the second lower body day is light, but as a quad-dominant guy I tend to work glutes and hamstrings “a lot” more in order to be balanced. I add bent-leg GM in my routine last week because I cannot deadlift (got elbow pain when carrying a heavy barbell) and I really dig the movement and the sensations it gives.
I’m by far from an expert BUT … just from personal experience … instead of Lat pull downs … do bodyweight pullups, instead of leg press, barbell squats … and go from there … ive been reading this website for a while … and it seems the stuff that works is that stuff that people like to avoid … deadlifts, squats, bench, clean and press. and if your elbow hurts dead lifting go lighter … my wrist used to feel like it was gonna snap in half benchpressing … but slowly loading more and more gradually took that right off the list. why not give a traditional routine a try … chest/tris, back/bis, shoulders/forearms, legs … something like that ? and focus on the bigger lifts not the tri extensions and curls … its cool when youre in the gym and got a nice pump but those big lifts are actually gonna get you somewhere … just my 2 cents !!
FREE BACK SQUAT 4X15X barbell (~30lbs) loaded with 110lbs;
LEG PRESS 3X12X140;
SMITH MACHINE REVERSE LUNGES 3X6X110lbs.
I began doing squats as prescribed by Marc Rippetoe : low-bar, wide-stance, deep, hip drive. I stop 2 inches higher than parallel because I can’t get any lower without rounding my lower back. I’m pretty sure it is a flexibility issue that will disappear as I continue squatting, so I just go as low as I feel comfortable with, trying to get a little deeper every rep/set/session.
