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PostPosted: Tue Aug 15, 2006 2:44 am 
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n00b
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Joined: Mon Jun 26, 2006 10:51 pm
Posts: 18
I quitted smoking 4 months ago and have been going to the gym since.

In these 4 months, I have gained 4.5kg.
My gym days are Tuesday, Thursday and Saturday and I have been doing the same exercise for every session. These are my exercise
(Set/Rep)
Dumbbell Bench Press (5/8)
Dumbbell Shoulder Press (3/8)
Barbell Curl (5/6)
Cable Front Pull Down (3/10)
Barbell Bent Over Row (3/12)
Barbell Upright Row (3/10)
Barbell Pullover (3/8)
Cable Pushdown (3/10)
*** not in order ***

I start with Dumbbell Bench Press first and the exercises for my arms are usually last. It will take me max 57 mins for me to finish a session.

I am just wondering if I am over-training or can my program be ‘fine-tuned’? I don’t do my legs because I have damage my right knee ligaments.

There hasn’t been any visible growth or significant improvement recently and I am worried I am hitting the plateau.

Please advise.


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PostPosted: Tue Aug 15, 2006 7:08 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4427
Location: Pennsylvania
You may want to try doing a low-rep strength cycle ... even if strength isn't your primary goal. Strength and muscle mass are highly complementary, so improving your 3 or 5 rep max will also improve your 8 or 10 rep max. This will alow you to move more weight when you go back to higher reps, which will in turn yeild more muscle mass.


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PostPosted: Tue Aug 15, 2006 9:01 am 
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Novice
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Joined: Thu Jun 08, 2006 11:06 am
Posts: 73
You have NO leg exercises!

oops my fault, just read the line about the knee

I agree with what Matt said. Spend maybe a month and a half or so doing lower reps to build up your strength. Then when you return to the 8-12 range you'll be able to use more weight.


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PostPosted: Tue Aug 15, 2006 9:19 am 
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In Memoriam: TimD
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Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
I agree with both Matt and Jeff D. Go for a heavier program. You seem to have pretty good choices considering the knee thing. I would go for something along the lines of 5X5-6 reps (first two sets being progressively heavier warmups, the nex three sets being hard work sets). I would also go one step further and dumb it down a bit. Split it into two programs, alternating them, using basically the same eercises, with one exeption,include deadlifts and powercleans. They will get your lower body, and really shouldn't bother the knees that much in the way squatting will
A DL, BP, Row, then add in your arms
B Power clean, Lat pulldowns or chins, then add your arms. (The power clean is basically a light deadlift with an upright row to shoulders, then you press. kills a couple of birds with one move).
Also, cutting back on the number of eercises allow you to focus in and work harder o each, with heavier weight. Should be good for 4 weeks or so, then resume your program you have now.
Tim


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PostPosted: Tue Aug 15, 2006 10:12 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4427
Location: Pennsylvania
Not sure about deadlifts and power cleans, but you should at least be able to do Straight-leg Deadlifts (Since you're already doing Bent-over Rows). This will get the hamstrings, erectors and glutes.


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PostPosted: Tue Aug 15, 2006 11:10 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
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Location: Pennsylvania
PS.) With these (straight-leg deadlifts) you can lift the bar off a rack at the start of each set rather than starting with the bar on the floor.


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PostPosted: Wed Aug 16, 2006 3:58 am 
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n00b
n00b

Joined: Mon Jun 26, 2006 10:51 pm
Posts: 18
Thank you for all of your reply.

Since my club house does not provide adequate weights, I think I will joining a gym later on my way home.

I am doing barbell bent over row (about 30kgs) and I think I need more weight for my dead-lift. Also I am only doing 100 pound (50 on one hand) for my bench press which I think if I want to have lower reps, I need to have heavier load. The maximum weight for dumbbell in the clubhouse is 50.

I will try to lower my rep with heavier load. Also will try to do a split program and of course will try deadlift.

Again, thank you!!


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PostPosted: Wed Aug 16, 2006 7:36 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4427
Location: Pennsylvania
I think your right about needing more weight. In the meantime you can do Straight-leg Deadlifts with a pair of dumbbells.


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PostPosted: Thu Aug 17, 2006 10:18 am 
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Novice
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Joined: Thu Jun 29, 2006 3:10 pm
Posts: 92
Location: Hamilton, NJ
I couldn't agree more with Matt and Tim...

How come so many sets of barbell curl?


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 Post subject: My new routine
PostPosted: Mon Sep 11, 2006 10:15 pm 
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n00b
n00b

Joined: Mon Jun 26, 2006 10:51 pm
Posts: 18
Hi everyone,

After I have joined a new gym, I have been doing this routine. (and yes, i have include squats & deadlifts too)

a set of warm up with half the normal weight
Set/Rep

Bench Press or Incline Bench Press 2/10
Squat 1/10
Deadlift 2/10
Lat Pulldown 1/10
Lever Tricep Dip or
Cable Seated Row 2/8
Barbell Upright row or shoulder press 2/8
Bicep 2/8
Ab Crunch 3/10 (really want to get rid of the fat)

I do this routine on Tues, Thurs 7 Sat. If I do bench press on tues, I will do incline on thurs and back to bench on sat. Then on the following Tues, I will start incline.

As always, your experience comments will be so much appreciated.

Thanks


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