DeadFrog's Workout Routine

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DeadFrog
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DeadFrog's Workout Routine

Post by DeadFrog » Sat Jan 19, 2008 10:48 am

Hey guys, I said I would post my current routine, including the current weights I am at, for your valuable input, as per discussion in the last thread, "Recovery Time."

The most important thing about me is that I had the rod surgery and spinal fusion for my (double curve) scoliosis.
That means most of my back is fused together and held stright by rods, hooks, and screws and I cannot produce normal lordosis and cannot rotate my torso much at all.
The before and after xrays (and degrees of curve) would look very, very similiar to this fellow I found http://internaf.org/images/scoliosis1.jpg

Because of my back I absolutely cannot do squats, power cleans, military press, snatches, upright rows...
I weigh 190 pounds, stand 5'9" and am 24 years old. I take protein shakes and multi-vitamins only.
I've been workout out off and on since I was 14. I had the surgery at 17.
If I got a little more agressive with my diet I could trim down to 170 realistically, to give you an idea of my body type.
Speaking of which, I am somewhat handicapped by a relatively small bone structure, ironically.
I'm going for overall fitness, strength, some size, and the increase in my basal calorie expenditure (nice side effect).
I would love to do reps in the 3-8 range but prefer more controllable weights and strict form so as not to risk back injury.
I can't see the point in splitting the routine any further, I'm not overtraining,
and I don't feel like I am in the gym too long, but:

I am VERY open minded and you guys have been so helpful in the past, THANKS!

I get 5-9 days (of) off days between workouts.

-Mark
____________________________________________________________
Day "A"

Lever Seated Row 290*10 340*10
one arm at a time, squeeze them out

Barbell Bench Press 155*10 195*10 235*10
I prefer decline, but I hurt my pec minor doing them one year ago and am working my way back

Cable Rear Delt Row 140*10 170*10
Off of the lat tower, just lean back

Dumbbell 45 degree Twisting Side Bend 45*12 45*12
Back extension bench lowered as far as possible, another exercise variation not listed here
I had hernia surgery only 18 months ago VERY low where this muscle attaches to the bone, still working my way back

Barbell Incline Bench Press 170*10 220*10

Barbell Incline Shoulder Raise 205*10
I highly recommend this one

Barbell Stiff-Legged Deadlift 205*10 245*10
God bless the hook grip! Mixed grip.

DB Incline Curl 50(in each hand)*7
Finish off those Biceps.

DB Lateral Raise 100*10 100*10

Cable Shoulder Internal Rotation 62.5*10 62.5*12
I have naturally weak shoulders and these worked miracles for me

Cable Shoulder External Rotation 52.5*10 52.5*12

Cable Wrist Pronation 52.5*12
I really have to work out my naturally scrawny forearms to have a good command with my other lifts

Cable Wrist Supination 42.5*12

Lever Shrug 450*13 590*13
My best exercise and always has been

Cable Reverse Wrist Curl 60*12

Lever Seated Crunch 110*15 140*15

Time: 135 minutes
I get 3 minutes rest between all sets

_______________________________________________________________
Day "B"

Lever Close Grip Pulldown 200*10 225*10

Barbell Bench Press 155*10 195*10 235*10

45 Degree Sled Leg Press 500*10 590*10 660*10
This is getting too easy and I am considering going back to single leg variation,
using the other leg to spot myself so I can get closer to failure
I'm also still climbing back from my hernia surgery for the fact that they cut my groin

Lever Preacher Curl 170*12
Bang out that Brachialis

Cable Single Leg Raise 110*10 120*10
With a cycling motion, not shown on this site
For some reason they seemed to cut this muscle also with my hernia surgery,
worked my way back nicely with this one

Dumbbell Reverse Curl (unknown)
Switching from Lever Reverse Preacher 80*10 100*10, the machine really isn't meant for it

Lever Seated Calf Extension 300*12 360*12
Another specialty of mine, I wish they were all this easy

Cable Wrist Curl 90*12 90*12
Standing, one set pronated, one supinated

Close Grip Chin Up 18 reps, one set

Lever Seated Hip Abduction 140*12 165*12

Lever Seated Hip Adduction 130*12 155*12
Another exercise where the hernia surgery hobbled me, coming back nicely

I am strongly considering adding two more quick exercises:
Lever Lying Leg Curl, 1 set
Dips, 1 set

Time: 105 minutes
I get 3 minutes between sets

_______________________________________________________________
Day "C"

Lever Seated Row 290*10 340*10
one arm at a time, squeeze them out

Barbell Bench Press 155*10 195*10 235*10
I prefer decline, but I hurt my pec minor doing them one year ago and am working my way back
Occasionally I'll substitute Lever Flys 110*10 125*10

Cable Rear Delt Row 140*10 170*10
Off of the lat tower, just lean back

Dumbbell 45 degree Twisting Side Bend 45*12 45*12
Back extension bench lowered as far as possible, another exercise variation not listed here
I had hernia surgery only 18 months ago VERY low where this muscle attaches to the bone, still working my way back

Barbell Incline Bench Press 170*10 220*10

Barbell Incline Shoulder Raise 205*10
I highly recommend this one

Barbell Stiff-Legged Deadlift 205*10 245*10
God bless the hook grip! Mixed grip.

DB Incline Curl 50(in each hand)*7
Finish off those Biceps.

Lever Lateral Raise 110*10 125*10

Cable Tricep Pushdown 240*13
Off of a machine with a triple pulley, very strict form
I'm too good at this one, I need to substitute it with something else to get a workout
I've tried kickbacks and triceps extension, and they're not for me (back)

Lever Shrug 450*13 590*13
My best exercise and always has been

Cable Wrist Curl 90*12 90*12
Standing, one set pronated, one supinated

Cable Reverse Wrist Curl 60*12

Lever Seated Crunch 110*15 140*15

Time: 125 minutes
I get 3 minutes rest between all sets

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Stephen Johnson
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Post by Stephen Johnson » Tue Feb 05, 2008 11:22 pm

@DeadFrog:

It's been several weeks since you've posted this - how is your workout going?

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Jungledoc
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Post by Jungledoc » Thu Feb 07, 2008 8:36 am

How do you space your days? Do you do all routines in a week? I'm thinking of rest issues.

George G
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Post by George G » Sat Feb 16, 2008 3:47 am

In my opinion you are doing way too many different exercises. Your rest periods are wayy too long. And your wokouts are way too long.

I propose you finish this program and then switch to:

A -
squat
bench
row

B-
Deadlift
Pull-up
Shoulder Press

DeadFrog
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thanks,

Post by DeadFrog » Sat Jun 14, 2008 5:03 am

Stephen, it's going great! I may make some adjustments soon, my biggest concerns being that I am at a place where I don't have enough left in the tank to work out my triceps and biceps. Seems like if I do an extra set on curls or tricep extensions on the lighter day B that I can actually have more progress.

Juingledoc, I basically usually workout once a week on the same day.

George G, I have already cut down my routine significantly in regards to number of exercises (over the years), and agree with keeping things simple. But due to my back I cannot participate in many large, compound exercises that you suggest, namely squat, row (upright or any one where the back is flexing), or shoulder press. And I can't do standard deadlifts at high weights. Can't do them at all, period. Not unless I like the inside of a hospital. :)

As for my rest periods, I'm loading up on the intensity and taking it easy on the periodization in the equation IxVxP. The weights are just too heavy to work out much more frequently. Each day basically hits the whole body.

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