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Kathryn
05-10-2006, 10:46 PM
Monday:
Full Squats
SLD's
Lunges
Leg Ext---need to find a different lift
Leg Curls---also need to find a different lift?
Calf Raises

Tuesday:
Bench Press
Military Press
Decline DB Press
Front Lat Raises
SA Side Lat Raises
Skullcrushers

Thursday:
same as monday, but add in Bulgarian Squats and take out Lunges

Friday:
Wide Arm Lat Pulldowns
Reverse Grip Lat Pulldowns
Bent Over BB Rows
Seated Rows
DB Curls
Back Extensions

I also do 1-2 days of HIIT, and about 1-2 days of SS...what days would be appropriate to do them?

Leah
05-10-2006, 10:59 PM
I'm gonna say no :)


What is your rational for that?


Also....sets? reps? :shrug:

Erik
05-11-2006, 01:54 AM
Originally posted by Leah@May 10 2006, 06:59 PM
I'm gonna say no :)


What is your rational for that?


Also....sets? reps? :shrug:
I'll echo that.

Kathryn
05-11-2006, 02:05 AM
4x6

well isn't it kind of like an lower/upper split...how would you change it?

PowerManDL
05-11-2006, 02:07 AM
I double dog dare you to do it.

smuggie
05-11-2006, 02:09 AM
Originally posted by Thunder+May 10 2006, 09:54 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 10 2006, 09:54 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Leah@May 10 2006, 06:59 PM
I&#39;m gonna say no :)


What is your rational for that?


Also....sets? reps? :shrug:
I&#39;ll echo that. [/b][/quote]
I&#39;ll third it. There seems to be no rhyme or reason to this workout plan.

Kathryn
05-11-2006, 02:12 AM
any help?

smuggie
05-11-2006, 02:15 AM
Originally posted by Kathryn@May 10 2006, 10:05 PM
4x6

well isn&#39;t it kind of like an lower/upper split...how would you change it?
Balance it across the planes and work across a variety of rep ranges.




Your upper body days are badly planned. On Fridays you&#39;re doing mostly upper back work, but on Tuesdays you have two benching movements in there.

Back extensions are a hip extension movement. They belong on lower body days.

Why SLDLs and full squats on both leg days?

And why so many isolation movements?

These are just a few suggestions/things to think about for improving this plan.

Leah
05-11-2006, 02:15 AM
Originally posted by Kathryn@May 10 2006, 10:05 PM
4x6

well isn&#39;t it kind of like an lower/upper split...how would you change it?
You shouldn&#39;t do 4x6 for each day and for each exercise....save that rep range for your heavy compound work...like squats, deadlifts, bench, rows, etc ...for your accessory work like lunges, laterals, leg curls, etc you should go a bit lighter....maybe 2x12

And, you&#39;ve got two leg days...w/o any emphasis on anything as far as I can tell....yet you&#39;re only working each upper body part once.

Here&#39;s one of my posts from O2 to help you out a bit





****the reps shouldn&#39;t depend on the weight you&#39;re using....you should be striving for a certain rep range and then choose your weights accordingly.

Ok...4 day upper/lower split...lots of way to do this:

day 1 - upper body heavy
day 2 - lower body light
day 3 - upper body light
day 4 - lower body heavy

or

day 1 - upper horizontal push/pull (chest pressing & back rows)
day 2 - lower quad dominant (squats)
day 3 - upper vertical push/pull (shoulder pressing & lat pull variations)
day 4 - lower hip dominant (deadlifts)

or

day 1 - heavy upper horizontal / light vertical
day 2 - heavy quad / light ham
day 3 - heavy upper vertical / light horizontal
day 4 - heavy ham / light quad

Now when choosing exercises....stick w/ the compound movements for all your heavy work....for the light work, depending on what it is, you can do a mixture of compound or isolation work. For instance....on heavy horizontal and light vertical as in example 3, I&#39;d do heavy BB flat bench, but I&#39;d choose either overhead DB presses or maybe DB laterals for the shoulder work

If you feel you must work arms directly...and I don&#39;t think it&#39;s all that necessary....then stick one biceps exercise in on one upper body day and one triceps exercise in on the other.

Now when choosing the number of exercises and rep ranges...I think 4 different exercises per day is good....5 might be pushing it...but it could work.

Rep ranges will depend on which example you go w/...for your heavy compound movements....stick w/ reps under 6...some good sets x reps examples...5x5, 6x4, 8x3, 4x6. For your light work...rep ranges should be a little higher ...in the 8-12 range.

So....for example...using split # 3, it might look like this:

day 1 - bent BB rows, 5x5 .....flat BB press, 5x5 .....lat pulls, 3x8 ....db overhead press, 3x8 ...and if you want to work arms...bi&#39;s 3x10

day 2 - full squat, 5x5 ....leg press or split squat, 3x8 .....leg curls, 2-3x10-12

PowerManDL
05-11-2006, 02:15 AM
Sure thing. (http://z13.invisionfree.com/ExtremePhysique/index.php?showtopic=451)

Kathryn
05-11-2006, 02:28 AM
so alright...if I did something like this:

Monday-heavy lower body
Tuesday-light upper body
Thursday-light lower body
Friday-heavy upper body

would it be possilbe to switch the days for upper body too..so heavy LB UB and light LB UB??

so from what I get certain lifts need to be with certain days

Kind of lost to what kind of lifts should be heavy for lower body/upper body...think I will look in the effective training sticky b4 I get more help from all ya&#39;ll

PowerManDL
05-11-2006, 02:30 AM
GO READ 5X5&#33;&#33;&#33;

Leah
05-11-2006, 02:33 AM
Originally posted by PowerManDL@May 10 2006, 10:30 PM
GO READ 5X5&#33;&#33;&#33;
lol

Leah
05-11-2006, 02:37 AM
Originally posted by Kathryn@May 10 2006, 10:28 PM
so alright...if I did something like this:

Monday-heavy lower body
Tuesday-light upper body
Thursday-light lower body
Friday-heavy upper body

would it be possilbe to switch the days for upper body too..so heavy LB UB and light LB UB??

so from what I get certain lifts need to be with certain days

Kind of lost to what kind of lifts should be heavy for lower body/upper body...think I will look in the effective training sticky b4 I get more help from all ya&#39;ll
All compound BB movements can be used for heavy work

Any unilateral or isolation movements is better suited for lighter work.

I tend to save DB work for med-light work

eg.

chest:

heavy - BB bench
med - DB press
light - cable crossovers

Kathryn
05-11-2006, 02:45 AM
:confused: I&#39;m having a horrible time trying to think of additional heavy lower body lifts besides Full Squats, SLDs, CDLs...

PowerManDL
05-11-2006, 02:45 AM
Hint: You don&#39;t need any.

Leah
05-11-2006, 02:48 AM
Originally posted by Kathryn@May 10 2006, 10:45 PM
:confused: I&#39;m having a horrible time trying to think of additional heavy lower body lifts besides Full Squats, SLDs, CDLs...
what PMDL said...you don&#39;t need any

I forgot to mention you have too much going on in that program

Reread my post...it tells you how many exercises to put on each day

Kathryn
05-11-2006, 02:48 AM
Originally posted by PowerManDL@May 11 2006, 02:45 AM
Hint: You don&#39;t need any.
really? Leah, correct me if I&#39;m wrong, but wasn&#39;t there something on O2 saying you should do 4-5 lifts..so it&#39;s balanced out?

alright...whoops nvm..

PowerManDL
05-11-2006, 02:49 AM
A solid lower body workout for me might have at most four movements, and I can get away with two.

Kathryn
05-11-2006, 02:52 AM
Originally posted by PowerManDL@May 11 2006, 02:49 AM
A solid lower body workout for me might have at most four movements, and I can get away with two.
wow...okay now I kinda get it...geez I still might be overtraining?? wow...
3-4 lifts...that means I can add hell a lot more weight&#33;...I&#39;m gonna try to see what my 1RM is tommorow for full squats...I did 200 lbs for 6 reps twice last time...how much rest do you get in between sets?

Leah
05-11-2006, 02:53 AM
Originally posted by Kathryn@May 10 2006, 10:52 PM
wow...okay now I kinda get it...geez I still might be overtraining?? wow...
3-4 lifts...that means I can add hell a lot more weight&#33;...I&#39;m gonna try to see what my 1RM is tommorow for full squats...I did 200 lbs for 6 reps twice last time...how much rest do you get in between sets?
You did? Congrats....that&#39;s a full squat?

PowerManDL
05-11-2006, 02:53 AM
Originally posted by Kathryn@May 10 2006, 10:52 PM
wow...okay now I kinda get it...geez I still might be overtraining?? wow...
3-4 lifts...that means I can add hell a lot more weight&#33;...I&#39;m gonna try to see what my 1RM is tommorow for full squats...I did 200 lbs for 6 reps twice last time...how much rest do you get in between sets?
Oh Jesus Christ.

Will you go read the 5x5 sticky? It&#39;ll clear up a lot of your worries on this matter. DOn&#39;t just pay attention to the program, read how he&#39;s setting up everything.

It&#39;ll help you get a handle on some of this stuff, at least.

Kathryn
05-11-2006, 02:54 AM
Originally posted by PowerManDL+May 11 2006, 02:53 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (PowerManDL @ May 11 2006, 02:53 AM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Kathryn@May 10 2006, 10:52 PM
wow...okay now I kinda get it...geez I still might be overtraining?? wow...
3-4 lifts...that means I can add hell a lot more weight&#33;...I&#39;m gonna try to see what my 1RM is tommorow for full squats...I did 200 lbs for 6 reps twice last time...how much rest do you get in between sets?
Oh Jesus Christ.

Will you go read the 5x5 sticky? It&#39;ll clear up a lot of your worries on this matter. DOn&#39;t just pay attention to the program, read how he&#39;s setting up everything.

It&#39;ll help you get a handle on some of this stuff, at least. [/b][/quote]
lol...alrighty..sorry for fustratin ya&#33; :oops:

Kathryn
05-11-2006, 02:58 AM
just printed it out and will read it b4 I will go to bed tonight...thanks :)

Kathryn
05-11-2006, 05:07 PM
good article PowerManDL :)

alright..today is gonna be a light lower body day with 3 sets of 10..how does this look for lifts?

Front Squats
Lunges
Leg Curls
Bulgarian Squats

Leah
05-11-2006, 05:22 PM
Originally posted by Kathryn@May 11 2006, 01:07 PM
good article PowerManDL :)

alright..today is gonna be a light lower body day with 3 sets of 10..how does this look for lifts?

Full Squats
Lunges
Leg Curls
Bulgarian Squats
so...you&#39;ve decided to do all heavy and all light days? What&#39;s your plans for heavy days?

I&#39;d switch the lunges for RDL

Kathryn
05-11-2006, 05:27 PM
Originally posted by Leah+May 11 2006, 05:22 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 11 2006, 05:22 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Kathryn@May 11 2006, 01:07 PM
good article PowerManDL :)

alright..today is gonna be a light lower body day with 3 sets of 10..how does this look for lifts?

Full Squats
Lunges
Leg Curls
Bulgarian Squats
so...you&#39;ve decided to do all heavy and all light days? What&#39;s your plans for heavy days?

I&#39;d switch the lunges for RDL [/b][/quote]
RDL&#39;s...should I cut out lunges altogether or switch them to heavy lower body?

~I&#39;m still kind of trying to figure out what lifts to do for the other days...
~what would wide lat pulldowns be? heavy or light?

Kathryn
05-11-2006, 05:29 PM
Originally posted by Leah+May 11 2006, 02:53 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 11 2006, 02:53 AM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Kathryn@May 10 2006, 10:52 PM
wow...okay now I kinda get it...geez I still might be overtraining?? wow...
3-4 lifts...that means I can add hell a lot more weight&#33;...I&#39;m gonna try to see what my 1RM is tommorow for full squats...I did 200 lbs for 6 reps twice last time...how much rest do you get in between sets?
You did? Congrats....that&#39;s a full squat? [/b][/quote]
the 200 was not as far down as I did with 190 lb. but pretty damn close...I will get my ass to the ground though next time. FOR SURE&#33;..I&#39;m pumped&#33;

Leah
05-11-2006, 05:30 PM
Originally posted by Kathryn+May 11 2006, 01:27 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Kathryn @ May 11 2006, 01:27 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Leah@May 11 2006, 05:22 PM
<!--QuoteBegin-Kathryn@May 11 2006, 01:07 PM
good article PowerManDL :)

alright..today is gonna be a light lower body day with 3 sets of 10..how does this look for lifts?

Full Squats
Lunges
Leg Curls
Bulgarian Squats
so...you&#39;ve decided to do all heavy and all light days? What&#39;s your plans for heavy days?

I&#39;d switch the lunges for RDL
RDL&#39;s...should I cut out lunges altogether or switch them to heavy lower body?

~I&#39;m still kind of trying to figure out what lifts to do for the other days...
~what would wide lat pulldowns be? heavy or light? [/b][/quote]
I think you need to re read this entire thread :)

Kathryn
05-11-2006, 05:32 PM
Originally posted by Leah+May 11 2006, 05:30 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 11 2006, 05:30 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Kathryn@May 11 2006, 01:27 PM

Originally posted by Leah@May 11 2006, 05:22 PM
<!--QuoteBegin-Kathryn@May 11 2006, 01:07 PM
good article PowerManDL :)

alright..today is gonna be a light lower body day with 3 sets of 10..how does this look for lifts?

Full Squats
Lunges
Leg Curls
Bulgarian Squats
so...you&#39;ve decided to do all heavy and all light days? What&#39;s your plans for heavy days?

I&#39;d switch the lunges for RDL
RDL&#39;s...should I cut out lunges altogether or switch them to heavy lower body?

~I&#39;m still kind of trying to figure out what lifts to do for the other days...
~what would wide lat pulldowns be? heavy or light?
I think you need to re read this entire thread :) [/b][/quote]
Maybe I&#39;m just not getting something.. :( It&#39;s been a long day already and my brain isn&#39;t functioning...sorry&#33;

CraveMuscle
05-11-2006, 05:56 PM
kathryn, I think that lunges are supposed to be a little higher rep. and I think that Leah is saying that given the 4 exercises you are doing, it&#39;s not that lunges aren&#39;t good for lighter lower days, it&#39;s just that you doing those means you aren&#39;t working something else like you should.

right? :huh:

Leah
05-11-2006, 06:04 PM
Originally posted by CraveMuscle@May 11 2006, 01:56 PM
kathryn, I think that lunges are supposed to be a little higher rep. and I think that Leah is saying that given the 4 exercises you are doing, it&#39;s not that lunges aren&#39;t good for lighter lower days, it&#39;s just that you doing those means you aren&#39;t working something else like you should.

right? :huh:
Right

Kathryn
05-11-2006, 07:09 PM
so the lifts I chose aren&#39;t good for doing 3x10? or was it just for the lunges...When would you fit them in?

Leah
05-11-2006, 07:20 PM
Originally posted by Kathryn@May 11 2006, 03:09 PM
so the lifts I chose aren&#39;t good for doing 3x10? or was it just for the lunges...When would you fit them in?
you could do squats for sets of 10...if you like torture...I&#39;d be more inclined to use the leg press and RDL&#39;s

Actually...to be honest I&#39;d be more inclined to do a quad dominant day and a hip dominant day, rather than a heavy day and a light day...but that&#39;s just me

Kathryn
05-11-2006, 07:22 PM
Originally posted by Leah@May 11 2006, 07:20 PM
you could do squats for sets of 10...if you like torture...I&#39;d be more inclined to use the leg press and RDL&#39;s

Actually...to be honest I&#39;d be more inclined to do a quad dominant day and a hip dominant day, rather than a heavy day and a light day...but that&#39;s just me
why&#39;s that?...just preference or is it better?....I wish I could do leg presses, but at my college gym, there isn&#39;t one :(

Leah
05-11-2006, 07:26 PM
Originally posted by Kathryn+May 11 2006, 03:22 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Kathryn @ May 11 2006, 03:22 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Leah@May 11 2006, 07:20 PM
you could do squats for sets of 10...if you like torture...I&#39;d be more inclined to use the leg press and RDL&#39;s

Actually...to be honest I&#39;d be more inclined to do a quad dominant day and a hip dominant day, rather than a heavy day and a light day...but that&#39;s just me
why&#39;s that?...just preference or is it better?....I wish I could do leg presses, but at my college gym, there isn&#39;t one :( [/b][/quote]
Squats are fine :D

I&#39;m just lazy :p

Kathryn
05-11-2006, 07:29 PM
Originally posted by Leah+May 11 2006, 07:26 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 11 2006, 07:26 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Kathryn@May 11 2006, 03:22 PM
<!--QuoteBegin-Leah@May 11 2006, 07:20 PM
you could do squats for sets of 10...if you like torture...I&#39;d be more inclined to use the leg press and RDL&#39;s

Actually...to be honest I&#39;d be more inclined to do a quad dominant day and a hip dominant day, rather than a heavy day and a light day...but that&#39;s just me
why&#39;s that?...just preference or is it better?....I wish I could do leg presses, but at my college gym, there isn&#39;t one :(
Squats are fine :D

I&#39;m just lazy :p [/b][/quote]
ahh...

yea, I don&#39;t mind doing that..:)

Kathryn
05-11-2006, 07:40 PM
Originally posted by Leah+May 11 2006, 07:26 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 11 2006, 07:26 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Kathryn@May 11 2006, 03:22 PM
<!--QuoteBegin-Leah@May 11 2006, 07:20 PM
you could do squats for sets of 10...if you like torture...I&#39;d be more inclined to use the leg press and RDL&#39;s

Actually...to be honest I&#39;d be more inclined to do a quad dominant day and a hip dominant day, rather than a heavy day and a light day...but that&#39;s just me
why&#39;s that?...just preference or is it better?....I wish I could do leg presses, but at my college gym, there isn&#39;t one :(
Squats are fine :D

I&#39;m just lazy :p [/b][/quote]
shoot ..I meant front squats, not full...I already did those on Monday..

Kathryn
05-12-2006, 12:48 AM
I did 3x10 lower body today and OMG..a killer...I swear my body was thinking &#39;What the hell are you doing to me..this isn&#39;t what you usually do&#33;&#39; :lol: