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patience123
05-02-2006, 12:07 PM
I posted this on O2 but no one replied, so I'm trying again here :)


Mon
45 degree leg press (6-8x4)
lever chest press (6-8x4)
cable rows (8x4)
shoulder press (6x4)
cable curls (10x2)

Wed
step ups (if I can get to a step) or lunges (8x3)
assisted pullups (6-8x4)
knee pushups (8x4)
hyerextensions (12x3)
tricep pull-downs (12x2)

Fri
deadlifts (6-8x4)
lever pull-downs (8x4)
incline chest press (6x4)
lateral raises (12x2)

Amy
05-02-2006, 01:51 PM
I remember asking you this on O2, how did you come up with that plan? Why are you chosing certain exercieses?

Leah
05-02-2006, 02:27 PM
Could be better....definitely need to vary your rep ranges more. If you're doing 3x full body....you could make your first day heavy (i.e. 6x4) w/ BB compound exercises. Day 2 could be your light day like 2-3x12-15 ish w/ unilateral and isolation exercises...you could also do this day in a circuit. And day 3 could be a medium day w/ maybe 3x8 ish...where you could incorporate DB compound exercises.

Amy
05-02-2006, 02:57 PM
Ooh, Leah, that is intersting - the suggestions you made.

What confused me - and why I had asked how she set it up, was that I saw no push/pull or vertical/horiz pattern -

since on the first day I don't see a Vert. Pull
the second day has a verti pull, but the rest is lower body dominant
and the third day again w/ no vert. pull

the first day has no lower body work
And if she does high step-ups on the second day - there is no quad domin. work in the entire program.

patience123
05-02-2006, 05:03 PM
Honestly I wasn't sure what I was doing lol. I just took each body part (legs, chest, back, shoulders) and chose a dofferent exercise for each for every day, and then I added 1 bisep and 1 tricep exercise.

Leah
05-02-2006, 06:26 PM
Originally posted by patience123@May 2 2006, 01:03 PM
Honestly I wasn't sure what I was doing lol. I just took each body part (legs, chest, back, shoulders) and chose a dofferent exercise for each for every day, and then I added 1 bisep and 1 tricep exercise.
Try again but....make sure you have one exercise for each plane...vertical push (shoulders), vertical pull (lats/pulling), horizontal push (chest) and horizontal pull (back/rowing) and then a quad dominant leg exercise...like squats or leg press, and a hip dominant exercise...which would be variations of the DL.

patience123
05-02-2006, 08:13 PM
Originally posted by Leah@May 2 2006, 06:26 PM
Try again but....make sure you have one exercise for each plane...vertical push (shoulders), vertical pull (lats/pulling), horizontal push (chest) and horizontal pull (back/rowing) and then a quad dominant leg exercise...like squats or leg press, and a hip dominant exercise...which would be variations of the DL.
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:

Amy
05-02-2006, 08:20 PM
Originally posted by patience123@May 2 2006, 04:13 PM
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
One for each day.

patience123
05-02-2006, 11:52 PM
Thanks Amy :)
OK back to the drawing bored....

Forged
05-03-2006, 12:03 AM
Originally posted by patience123@May 2 2006, 04:52 PM
Thanks Amy :)
OK back to the drawing bored....
"board"

Couldn't you have come up with a different name?

3sweeties
05-03-2006, 01:58 AM
[QUOTE]Try again but....make sure you have one exercise for each plane...vertical push (shoulders), vertical pull (lats/pulling), horizontal push (chest) and horizontal pull (back/rowing) and then a quad dominant leg exercise...like squats or leg press, and a hip dominant exercise...which would be variations of the DL.

The lightbulb in my head finally went on with the push/pull and vertical /horizonal concept. :love:

patience123
05-03-2006, 04:33 PM
OK.. how is this...

Mon
45 degree leg press (6-8x4)
lever chest press (6-8x4)
SLDL (6-8x4)
lat pull-down (6-8x4)
shoulder press (6x4)

Wed
step ups (if I can get to a step) or lunges (8x3)
cable rows (8-10x3)
knee pushups (8x3)
hyerextensions (12x3)
lateral raises (12x2)

Fri
static lunges (12x3)
assisted pull-ups(8x4)
incline chest press (6x4)
curls (12x2)
tricep pull-downs (12x2)

PowerManDL
05-03-2006, 05:08 PM
Originally posted by Amy+May 2 2006, 04:20 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Amy @ May 2 2006, 04:20 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-patience123@May 2 2006, 04:13 PM
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
One for each day. [/b][/quote]
I&#39;d actually suggest one each per week, at least assuming equal loading parameters.

Leah
05-03-2006, 06:15 PM
Originally posted by PowerManDL+May 3 2006, 01:08 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (PowerManDL @ May 3 2006, 01:08 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Amy@May 2 2006, 04:20 PM
<!--QuoteBegin-patience123@May 2 2006, 04:13 PM
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
One for each day.
I&#39;d actually suggest one each per week, at least assuming equal loading parameters. [/b][/quote]
Explain?

Somehow I got lost on the question here.

PowerManDL
05-03-2006, 06:16 PM
Me too.

Sometimes I just like hearing myself....type.

Leah
05-03-2006, 06:17 PM
Originally posted by PowerManDL@May 3 2006, 02:16 PM
Me too.

Sometimes I just like hearing myself....type.
We know :p

patience123
05-03-2006, 06:53 PM
Hellloooooo???
Is anyone going to comment on the adjusted routine? :p

Amy
05-03-2006, 08:00 PM
Patience - This is your routine - in Red are my comments

Mon
45 degree leg press (6-8x4) Quad
lever chest press (6-8x4) Horiz Push
SLDL (6-8x4) Hip
lat pull-down (6-8x4) Vertical Pull
shoulder press (6x4) Vert Push

Wed
step ups (if I can get to a step) or lunges (8x3) lunges are quadd, step ups depend upon the height of the step - high = hip, how = quad

cable rows (8-10x3) horiz pull
knee pushups (8x3) horiz push
hyerextensions (12x3) hip
lateral raises (12x2) vertical push


Fri
static lunges (12x3) Quad
assisted pull-ups(8x4) vert pull
incline chest press (6x4) horiz push
curls (12x2)
tricep pull-downs (12x2)

Again, I can&#39;t say whether this is balanced or not.....but if the goal was to chose one of each movement Leah mentioned - each day, you didn&#39;t do that.

PowerManDL
05-03-2006, 08:01 PM
To be honest, you could make it easy as hell and just do squat/push/pull each day. It doesn&#39;t take more than that.

Amy
05-03-2006, 08:04 PM
Originally posted by PowerManDL@May 3 2006, 04:01 PM
To be honest, you could make it easy as hell and just do squat/push/pull each day. It doesn&#39;t take more than that.
Do you mean only a squat move for lower body?

PowerManDL
05-03-2006, 08:05 PM
Yep.

Amy
05-03-2006, 08:06 PM
Originally posted by PowerManDL@May 3 2006, 04:05 PM
Yep.
so....what do you believe falls under "squat" - the typical quad donimant squatting moves....or do you also put dead lifts in that category?

PowerManDL
05-03-2006, 08:07 PM
Just a squat. You don&#39;t need more than that.

This whole quad-dom/hip-dom thing never has sat well with me, since if you&#39;re squatting right, you don&#39;t really need much more. I mean, you can throw in DLs, but they&#39;re not all that necessary.

Erik
05-03-2006, 08:08 PM
Originally posted by PowerManDL@May 3 2006, 04:05 PM
Yep.
Goal dependent ... in my opinion

Not everyone gets perfectly balanced legs from JUST squatting.

Then again, I&#39;m sure you&#39;re going to come back with a good response to this and I&#39;m going to say, &#39;yeah, good point, you&#39;re right&#39;

So, just never mind. :p

Amy
05-03-2006, 08:09 PM
Originally posted by PowerManDL@May 3 2006, 04:07 PM
Just a squat. You don&#39;t need more than that.

This whole quad-dom/hip-dom thing never has sat well with me, since if you&#39;re squatting right, you don&#39;t really need much more. I mean, you can throw in DLs, but they&#39;re not all that necessary.
Very interesting.....so lets chat about the article I just read - that Smuggie suggested....and the author&#39;s point that most people&#39;s hams are way to weak - and therefore - when setting up a routine - he thought it was important to put in glute-ham raises - and up to 5 times/week.

I know this was referring to PLing - but I imagine the ham wakness is across the board.

PowerManDL
05-03-2006, 08:12 PM
It is. And if that&#39;s the case, add in exercises to build them up. GHRs are a great example.

Realize though that advice is strength-oriented, as you said. Also, they don&#39;t do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don&#39;t differentiate between quad-dom and hip-dom...they just build the lower body.

However, I can personally build hamstrings just fine with both full OL squats and slightly wider box squats.

In fact, I can virtually neglect my deadlift for months on end and come back to hit a PR as long as I&#39;ve been focusing on the squat.

Take it for what it is.

Amy
05-03-2006, 08:13 PM
Originally posted by PowerManDL@May 3 2006, 04:12 PM
It is. And if that&#39;s the case, add in exercises to build them up. GHRs are a great example.

Realize though that advice is strength-oriented, as you said. Also, they don&#39;t do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don&#39;t differentiate between quad-dom and hip-dom...they just build the lower body.

However, I can personally build hamstrings just fine with both full OL squats and slightly wider box squats.

In fact, I can virtually neglect my deadlift for months on end and come back to hit a PR as long as I&#39;ve been focusing on the squat.

Take it for what it is.
Very interesting.....see, me reading the article was a good thing :clap:

smuggie
05-03-2006, 10:05 PM
Originally posted by PowerManDL@May 3 2006, 04:12 PM
Also, they don&#39;t do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don&#39;t differentiate between quad-dom and hip-dom...they just build the lower body.
They might not do conventional DLs (or sumo), but they do plenty of variations.


In fact, I can virtually neglect my deadlift for months on end and come back to hit a PR as long as I&#39;ve been focusing on the squat.
Not everyone is like you.

PowerManDL
05-03-2006, 10:09 PM
Originally posted by smuggie+May 3 2006, 06:05 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (smuggie &#064; May 3 2006, 06:05 PM)</td></tr><tr><td id='QUOTE'><!--QuoteBegin-PowerManDL@May 3 2006, 04:12 PM
Also, they don&#39;t do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don&#39;t differentiate between quad-dom and hip-dom...they just build the lower body.
They might not do conventional DLs (or sumo), but they do plenty of variations.
[/b][/quote]
No, the basic routine does. Go read the journals of any of the guy using Westside exclusively. You don&#39;t see that much.


Not everyone is like you.

No, but while I&#39;m loathe to use this argument....I&#39;ve built myself up from something skinny and weak to something moderately impressive strength-wise, by thinking outside the status quo and being willing to experiment and play with things.

Just cause somebody says it to be true doesn&#39;t mean it is, and working with that mentality has pushed me past a lot of blocks. This is actually a big reason I&#39;m so anti-program; instead of using them as a starting point and evolving it as needed, people just hang on to it and take it as gospel.

patience123
05-07-2006, 06:24 PM
Try # 349834783 :laugh:

How is this?

Day 1
45 degree leg press (8x4)
pushups (6x4)
hyperextentions 12x3)
Shoulder Press (8x3)
Assisted Pull-ups (8x4)

Day 2
SLDL (8x4)
lever chest press (8x4)
Static Lunges (15x2)
Cable Rows (8x4)
Cable Curls (12x2)
Lying Triceps Extensions (12x2)

Day 3
Step ups (12x3)
Incline Dumbbell Press (8x4)
lever rows (8x4)
hamstring curls (8x4)
Lat Pulldowns (6x4)
side- lateral raises (12x2)

PowerManDL
05-07-2006, 06:26 PM
You&#39;re thinking entirely too much about this.

Erik
05-07-2006, 06:34 PM
Originally posted by patience123@May 7 2006, 02:24 PM
Try # 349834783 :laugh:

How is this?

Day 1
45 degree leg press (8x4)
pushups (6x4)
hyperextentions 12x3)
Shoulder Press (8x3)
Assisted Pull-ups (8x4)

Day 2
SLDL (8x4)
lever chest press (8x4)
Static Lunges (15x2)
Cable Rows (8x4)
Cable Curls (12x2)
Lying Triceps Extensions (12x2)

Day 3
Step ups (12x3)
Incline Dumbbell Press (8x4)
lever rows (8x4)
hamstring curls (8x4)
Lat Pulldowns (6x4)
side- lateral raises (12x2)
I&#39;m not quite getting it. :unsure:

patience123
05-07-2006, 06:46 PM
Originally posted by Thunder+May 7 2006, 02:34 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 7 2006, 02:34 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-patience123@May 7 2006, 02:24 PM
Try # 349834783 :laugh:

How is this?

Day 1
45 degree leg press (8x4)
pushups (6x4)
hyperextentions 12x3)
Shoulder Press (8x3)
Assisted Pull-ups (8x4)

Day 2
SLDL (8x4)
lever chest press (8x4)
Static Lunges (15x2)
Cable Rows (8x4)
Cable Curls (12x2)
Lying Triceps Extensions (12x2)

Day 3
Step ups (12x3)
Incline Dumbbell Press (8x4)
lever rows (8x4)
hamstring curls (8x4)
Lat Pulldowns (6x4)
side- lateral raises (12x2)
I&#39;m not quite getting it. :unsure: [/b][/quote]
Really? What&#39;s wrong with it? I think I have the quad dominent, hip dominent, vertical-pull, vert-push, horis-pull, horis-push exercises for each day (or do I not?).

Gush, I suck at this. :wacko:

Erik
05-07-2006, 06:48 PM
How did you come up with all those different parameters? I tend to agree with PMDL; I think you&#39;re overcomplicating it.

patience123
05-07-2006, 07:11 PM
Originally posted by Thunder@May 7 2006, 02:48 PM
How did you come up with all those different parameters? I tend to agree with PMDL; I think you&#39;re overcomplicating it.
Errrrhhhhh I want to figure this out sooo bad&#33; :suicide:
Thanks for helping me with this&#33; :)

OK...sooo..

I thought that &#39;s what Leah said I was suppose to do. :confused: Use each (quad, hip, Psh-vert, pull-vert, psh-horiz, pill-horiz) for every one of the 3 days.

Also, I tried using the routine you posted in the stickie as a guide for the type of exercises I should be using. I just switched some (for example a quad exercises for a different quad exercise). I just noticed that my sets & reps are all over the place. Is it necessary to group the same # of sets&reps into one day too (have heavy, medium, light days)?

PowerManDL
05-07-2006, 07:14 PM
You keep this up and I&#39;m going to post Starr&#39;s 5x5 and ram it down your throat at every opportunity.

Erik
05-07-2006, 08:09 PM
Originally posted by PowerManDL@May 7 2006, 03:14 PM
You keep this up and I&#39;m going to post Starr&#39;s 5x5 and ram it down your throat at every opportunity.
LMAO

:lol:

patience123
05-07-2006, 09:30 PM
Originally posted by PowerManDL@May 7 2006, 03:14 PM
You keep this up and I&#39;m going to post Starr&#39;s 5x5 and ram it down your throat at every opportunity.
Just looked at that... NO THANK YOU&#33;&#33;

But on the seriouse note... what&#39;s wrong with my routine? Is it just the reps & sets?

PowerManDL
05-07-2006, 09:38 PM
Originally posted by patience123@May 7 2006, 05:30 PM
Just looked at that... NO THANK YOU&#33;&#33;

What&#39;s your objection to it?

Not enough trivial minutiae to fret about?

patience123
05-07-2006, 09:42 PM
Originally posted by PowerManDL+May 7 2006, 05:38 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (PowerManDL @ May 7 2006, 05:38 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-patience123@May 7 2006, 05:30 PM
Just looked at that... NO THANK YOU&#33;&#33;

What&#39;s your objection to it?

Not enough trivial minutiae to fret about? [/b][/quote]
Too advanced for me. I can barely walk after 6x4. I can&#39;t imagine doing 5x5 for all three days.

PowerManDL
05-07-2006, 09:43 PM
Originally posted by patience123+May 7 2006, 05:42 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (patience123 @ May 7 2006, 05:42 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by PowerManDL@May 7 2006, 05:38 PM
<!--QuoteBegin-patience123@May 7 2006, 05:30 PM
Just looked at that... NO THANK YOU&#33;&#33;

What&#39;s your objection to it?

Not enough trivial minutiae to fret about?
Too advanced for me. I can barely walk after 6x4. I can&#39;t imagine doing 5x5 for all three days. [/b][/quote]
....you don&#39;t.

5x5 on all three days is the really advanced technique.

Beginners just work up to a peak set twice a week, with one lighter day of front squats or leg press.