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back training + when todo shoulders?

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freaktoid
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2008/05/15 08:46:03 (permalink)
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back training + when todo shoulders?

yo - this is from my journal...its not getting any attention and i need a little advice, and perhaps others can get some info too...


Tuesday 13th April
Back

Had to wait 30 minutes to do deadlifts, only like to do this exercise first because it knocks the wind out of me - never seen my gym so busy, considering i go offpeak times too (usually 2pm-5pm) anyway enough blubbering on...

changed sets to 5x5 to see how i got on...


Deadlifts
45kg - 4
40kg - 5
35kg - 5
35kg - 5
30kg - 8 to failure


Pull up Bar WG
no assist - 5 but messy lol
assist 16kg - 5
assist 16kg - 5
assist 16kg - 5
assist 16kg - 5

DB over bench rows
16kg - 5
17kg - 5
19kg - 5
19kg - 5
16kg - 5

Lateral Raises
11kg - 5
11kg - 5
10kg - 5
9kg - 5
11kg - 5

Seated Shoulder Press
16kg - 5
18kg - 5
19kg - 5
18kg - 5
18kg - 5


really tough workout, altough felt on occaisions that i could of banged out a few more reps on should presses and rows, maybe i should up my weight or go to failure on final sets? going to throw my workout around again - putting leg day in the middle of my split to give my upper body a chance to get a good few days rest... so

Day 1
Back & Biceps
Day 2
Cardio HIIT
Day 3
Legs and Core
Day 4
Restings
Day 5
Chest & Triceps
Day 6 & 7
Restings

are shoulders good to workout on back day or should it be an issolated excersize...?


cheers all
#1

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    english bull
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    RE: back training + when todo shoulders? 2008/05/15 11:08:48 (permalink)
    YO!!! Freaktoid...

    M8 can you post up your full routine & stats (ie age, height & weight)?
    Also your goal's for the future or what you wish ta achieve with training?

    Looks like a sh17 load of training for a 5x5 routine.. Maybe better suited to a 3x8 or something similar.Give us a bit more info & we'll try to give you some pointers..

    Never forget that you are unique, just like everyone else
    #2
    freaktoid
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    RE: back training + when todo shoulders? 2008/05/15 11:30:05 (permalink)

    age: 22
    Height: 5''11
    Weight: roughly 11.5 (73k)

    goal is to put on lean muscle - dont have a desire to be huge but at a healthy weight and size- build confidence etc

    Day One


    4 x 8 Deadlights (last to failure)
    5 x 5 Chin/Pull ups
    4 x 8 db Rows
    3 x 8 Lateral Raises (last to failure)
    4 x 8 db curls


    Day Two Rest
    (light cardio session possibly)

    Day Three

    4 x 8 Squats
    4 x 8 Stiffed Leg DL's
    4 x 8 Calf Raises

    ab work on day five
    5 x 10 Leg Raises (pull up bar)
    5 x 15 weighed crunches
    3 x 8 db side crunch

    Day Four
    going to be a thursday (down pub after work...its resting i suppose)

    Day Five

    4 x 8 Flat Bench Press (alt bb db weekly)
    4 x 8 dips
    4 x 8 incline db press (last to failure)
    3 x 8 flat fly (last to failure)
    3 x 8 military shoulder press

    and my current pics










    post edited by freaktoid - 2008/05/15 12:54:30
    #3
    stidge20
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    RE: back training + when todo shoulders? 2008/05/16 10:51:10 (permalink)
    I would keep the weights then same rather than have them gonig up and down within each workout.

    ie: press 15kg x 5 sets. If you can complete this move the weights up the necxt session.

    Not reallly sure what your exact question is though.
    #4
    Aaron Hallett
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    RE: back training + when todo shoulders? 2008/05/16 11:12:06 (permalink)
    i did back/shoulders last night as i'm short on time this week.

    wouldnt do it every week mind... just my personal preferance

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    #5
    freaktoid
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    RE: back training + when todo shoulders? 2008/05/16 11:32:35 (permalink)
    this is just typical me making things sound more complicated that they need to be.

    is my back/bicep routine sufficient enough to hit the shoulders or should i allocate a session for them?
    #6
    english bull
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    RE: back training + when todo shoulders? 2008/05/16 11:41:18 (permalink)
    Freaktoid... This look's a half decent routine. Just needs a couple of tweaks. I guess you like these exercise's so i'll try to leave as many as possible in.. From the look of your pictures you have a very good starting point..The key is nutrition rest & then the training. Make sure to check out the nutrition section

    Day One
    Legs
    4 x 8 Squats
    3 x 8 Stiffed Leg DL's
    3 x 15-20 Calf Raises
    1x 20 Sissy squats

    Day Two Rest
    (light cardio session possibly)abs

    Cardio at least 15mins
    3 x 10 Leg Raises (pull up bar)
    3 x 10 weighed crunches... Would change these to normal crunches.. But when you crunch kinda suck your belly in as if your trying to get your abs to touch your spine and hold for a second then down.


    Day Three

    chest & shouldes tri's
    4 x 8 Flat Bench Press BB(last to failure)
    2 x 8 incline db press
    DROP flat fly (last to failure)
    3 x 8 military shoulder press
    3 x 8 dips





    Day Four
    going to be a thursday (down pub after work...its resting i suppose)GUINESS GUINESS & more GUINESS

    Day Five
    Back Biceps..
    4 x 8 Deadlights (last to failure)
    5 x 5 Chin/Pull ups (close grip)
    3 x 8 db Rows
    DROP Lateral Raises (last to failure) Shoulder exercise
    2 x 8 db curls or a pump/flushing exercise ie 21's, pyramid or similar.
    If you go as heavy as you can with chins & rows you should'nt really need any if alot more bi work..

    Sat/Sun
    (light cardio session possibly)abs





    post edited by english bull - 2008/05/19 13:38:09

    Never forget that you are unique, just like everyone else
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    english bull
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    RE: back training + when todo shoulders? 2008/05/16 11:45:51 (permalink)
    ORIGINAL: freaktoid

    this is just typical me making things sound more complicated that they need to be.

    is my back/bicep routine sufficient enough to hit the shoulders or should i allocate a session for them?



    Yes you need shoulders m8 which are hit more on chest tricep day
    post edited by english bull - 2008/05/16 11:47:30

    Never forget that you are unique, just like everyone else
    #8
    freaktoid
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    RE: back training + when todo shoulders? 2008/05/20 14:33:02 (permalink)
    pump/flushing exercise ie 21's, pyramid or similar.



    great stuff

    can you emphasise a little on this? im not totally fluent with the BB jargon
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    english bull
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    RE: back training + when todo shoulders? 2008/05/20 14:50:29 (permalink)
    ORIGINAL: freaktoid

    pump/flushing exercise ie 21's, pyramid or similar.



    great stuff

    can you emphasise a little on this? im not totally fluent with the BB jargon


    21's

    Pick a light - med weight for a barbell curl.
    Your starting position (standing) with the bar at thigh high. Raise bar to waist then down x7,
    then curl from waist to shoulders back to waist x7
    then a full range rep from thigh to shoulder curl x7

    Same weight all the way through none stop... Not a great builder but good for pumping and flushing the biceps...

    Pyramid

    Best used with a weight stack with lower pully... Full range bicep curls
    1plate x10
    2plates x8
    3plates x6
    4plates x4
    5plates x2
    then back down again
    4plates x4
    3plates x6
    2plates x8
    1plate x10

    So basiclly your working your way up then back down the weight stack

    Neither of these are great builders and i would definatley concerntrate on close grip chins & rows for bicep work.

    post edited by english bull - 2008/05/20 14:56:47

    Never forget that you are unique, just like everyone else
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    freaktoid
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    RE: back training + when todo shoulders? 2008/05/20 15:41:56 (permalink)

    ORIGINAL: english bull

    Neither of these are great builders and i would definatley concerntrate on close grip chins & rows for bicep work.



    lyoooo! this looks good i might do the 21's occasionally!! i totally agree with you on the rows/pull ups my arms feel as if they have done enough afterwards(especially wide grip - they kill)...i'll let you know how i get on in a month or so! im having a week off the gym this week as i had a fairly bad illness since friday...so making sure my body makes a full recovery so no updates in the journal for now.

    thanks for your help
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    english bull
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    RE: back training + when todo shoulders? 2008/05/21 08:59:12 (permalink)
    especially wide grip - they kill


    Next time your doing back try close grip with your palm's facing towards you... Hits the bi's a bit more.. The spread across the back isn't so good but your lats will still get a good going over ... Mix them up and see how it feels... Its all about experimenting and finding out what works for you.

    Never forget that you are unique, just like everyone else
    #12
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