The Next Step?

Hi All
 
I've been training for about 10 years (rather pathetically for the first 7 though), but getting a lot more serious over the last few months. I've hit a plateau and don't know where to go from here.
 
Unfortunately, my poor old body is letting me down somewhat! I can only bench with dumbells because of a shoulder problem. And I can't squat, deadlift or include any movement that twists my torso, due to abs that separate willy-nilly (from giving birth to a large baby).
 
My current routine looks like this:
 
Day 1
Straight arm pulldown
Lat pulldown
Seated row
Lunges on a BOSU
Leg press
Leg curl
Bicep curl
 
Day 2
Incline chest press
Fly (on pulley machine)
Press up
Reverse fly (on pulley)
Upright row
Tricep dips
Abs (curls, plank, some pilates style stuff)
 
All 8 x 3 sets, although I'll sometimes do 5 x 5, or drop sets when I start to feel I'm not pushing myself enough. I know this isn't the best routine - because I came up with it myself - avoiding all those compond exercises I can't do   I'd be really grateful if someone could give me some feedback.
 
My goals are currently to achieve more definition in my upper back. I recently saw improvement in my legs, so I've been inspired to see if I can do the same with the rest of my body.
 
Thanks if you got all the way to the end of this
Tam
 
 

Hi Tam! Welcome!
 
Do yu only train twice a week? If so, you could change it to three times a week and mix up your workouts a bit more.
 
Not being able to do compunds is no biggie, am I right in thinking you can't do the compunds because it's too much stress on your abs?

What about things like Bent Over Rows - either DB or Barbell?

Have you got an upper back machine row? If not, try attaching a lat pulldown bar to a cable and do a seated row with this into your Chest instead of into your waist in a low row :-)
 
Instead of tricep dips, you could try a mass builder like a cable pulldown and an extension movement like a lying DB extension.

Also noting you don't do any rear delt work, which will help with upper back shape/definition. What about a seated rear DB flye? or reverse pec dec?

Good luck!!!

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Thanks for your quick reply, Flick.

I train 3 times a week, but Monday is day 1, Wed day 2, Fri day 1 again. If I do a 3 day split I don't feel I'm working hard enough, and I don't want to go more than 3 times.

Yes, the compounds are too much for my abs, not matter how perfect I try to make my form. Bent over rows are ok, but only to a certain weight, then I have the same problem. I'll definitely try the seated row you suggested.
 
I moved onto the tricep dips because I was plateau-ing on the cable pulldown (which I was doing before). I do reverse flys on the cable machine - but very low weight, practically nothing at all because I've just started to include them and it's a very weak area.
 
Thanks again.

Maybe you could do a 2-day split and ramp up your cardio on day 3? This would help with fat loss, which would help with seeing muscular definition...

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Tamar

Yes, the compounds are too much for my abs, not matter how perfect I try to make my form. Bent over rows are ok, but only to a certain weight, then I have the same problem. I'll definitely try the seated row you suggested. 

Re your abs problem - its more liklely to be a core problem as abs are only a superficial muscle structure......I would add one or two Pilates classes in a week and some core work to help stabilise your core. Stabilise this and you will find that the compound movements will be able  to be added back into your routine......I have had three big babies and this is the route I am taking right now as my core is completely shot....

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Thanks for the imput backafter16years.
 
I think my core is not too bad. I can do variations on the plank and have incorpated some Pilates into my ab workout. My problem is the rectus abdominis - on a good day 1 finger width apart, on a bad day when I've done something stupid (like my deadlift experiment) up to three fingers apart. It seems the stronger my abs get the further apart the RA wants to be. I have been told only surgery would rectify this totally, but then after surgery, I abviously would still not want to put too much pressure on that area.

I've had my abs stitched together as part of a tummy tuck. I squat and deadlift 140kg.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Hi ElfinTan,
I think about looking into the op every so often, but I'm not sure I could afford it. I could also probably do with a small tummy tuck, I'm slim but look terrible in a bikini (like Julia Roberts in the photos a couple of months ago, but slightly worse - although I did really applaud her for being so honest about her body and not giving a damn what people thought).

Can I ask how much it cost you? How did you find the recovery? Where did you have it done? And, if not too personal, why did you decide to do it? Sorry for all the questions, but I don't know anyone personally who's had this op.

Tam

Ask away Hun!!! It's the best thing I ever did and worth every penny! I had the op at Capio Oaklands in Salford and the surgeon was Dr Jaffe. The op cost around 3.5K if I remember correctly (but don't quote me on that as I really can't remember lol) and I'd highly recommend him and the hospital particularly the thorough aftercare.

If you go to this link -
http://www.muscletalk.c...n-tight-m1915333-p3.aspx

you can read all about my recovery, lead up to op and all the warts and sneezes. All I'll say is the difference it's made is MASSIVE not only physically but mentally in terms of body image. I've got a before pic somewhere and after ones too so just let me know if you want to see any. Kitty has a recent one of two post tummy tuckers lol

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Thanks for the link - really interesting reading. I'd love to see the pics if you have them. I've seen a few before and after's on web sites, but I'm cynical about advertising. The price has put me off though, I'm perennially poor.

pro op


1 week post op


12 months post op

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

OMG that's incredible. You look amazing! I can imagine how much your confidence has soared - you'd have to drag me away from the mirror if my stomach looked like that! Thank you for sharing. I'm seriously going to think about it again, especially if my darn abs can get sorted at the same time.

WoW!
That is impressive Tan!

xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

It' amazing what a bit of cross stitch can do isn't it????? :0)

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

What about single arm rows on a bench, you would support yourself with one arm and do THE rows with the other then swap sides, might be less stressful to your abs.

I agree you do look good, am I right to understand this was a cesarean birth, I only ask as I have never seen the end results so to speak.