dbflgirl

Day 1 of the new routine (suggested by Defiant1).

Back + Hamstrings

Note: Assisted pull-up machine out of order.

A1. SLDL
5x10 @ 95
A2. HS DY Row
5x10 @ 55

B1. Kneeling Curl
4x10 @ 25
B2. Iso-Lateral Lat Pulldown
1x10 @90
3x10 @100

C. One-leg leg press
4x10 @90

D. One-leg hyperextension
4x10 BW


Urg. I never got to BB bent-over rows and I ended up reducing sets on everything after A2. I need to split these two parts onto their own days. Or get my daughter's school to start 1/2 hour later.

Defiant1

Hey.... I just suggested the split...

and that is not the last one I suggested.

Remember...... for time?

Split hamstrings into hip extension and calf flexion?......

do the extensions with back, and the flexion with quads?

Hmmmm.....ring a bell?.......

dbflgirl

Ding, ding, ding... Yes!

Ok, so with back: SLDL and Hyperextensions
With quads: Curls and 1 leg press?

Defiant1

If you do 4 hamstring exercises, that would be a good way to split it.

:clapping:

dbflgirl

Hmmm, ok, so quad day looks like this:

Hacks - ATG
Squats - just below parallel
Leg Press - 45 degree
1-leg press
Extensions

Too much leg pressing, I think... I think I will swap out one of the presses for sumo squats.

Defiant1

Right.

I would put the heel high on the platform for the one leg press.

Also, since you having a hard time isolating hamstrings..why don't you do a couple of different forms of leg curls?

Are those 4 exercises the ones that work best for your hamstrings?

dbflgirl

I do this.

I tend to alternate but if I have time, I double up.

Now if I knew that, I wouldn't be here asking for help, would I?

Defiant1

To be honest, most people DO know what works best.....but their intellect screws them up.

They end up doing what they think they SHOULD do, instead of what they FEEL they should do.

I did it for years myself with the flat bench. Didn't do anything for my pecs, yet all the experts said you have to flat bench for results.

Seated leg curls tend to work the inside of the hamstrings (semi tendonosus).

Standings tend to work biceps femoris (outer hams).

The reason I am saying this is...you have strong glutes and calves that respond well to exercise. If you are doing exercises that your glutes can take over on (like Sumos)...don't you think they will? Of course, you have to evaluate yourself.

But don't fall into the "isolation exercises don't work" trap.

dbflgirl

Good to hear that I have an intellect.

Thanks for your help, DF1.

NewSpawn

hey dbflgirl...looks like you are in full swing now.....dammit i hate work...i wasn't able to post first in ur journal . oh well it looks like u have a very knowledgable person helpin ya. i am so glad to see u here and looking forward to coming by ur journal every chance i get. keep up the good work....don't ya love trying to figure all this stuff out

dbflgirl

Shoulders + Triceps

Seated Shoulder press
They took away my usual machine and replaced it with this one, which weighs a ton even with no weights on it. However, it's not marked in any way, so I have no clue what I actually pressed.
5x10 @0

CGBP
1x8 @45
4x7 @65
This has really suffered since I moved triceps to the same day as shoulders. Next time, I am going to try doing CGBP before pressing and see if I can get back to my old weight.

Seated Lateral Raises
4x10 @8

Seated DB Extensions
4x10 @25

Reverse Pec Deck
4x10 @45

Reverse Grip Pressdowns
1x10 @50
3x8 @55

Out of time....

dbflgirl

Hi NS, thanks for stopping in. I hate it when work gets in the way of play, don't you?

pammiejoe6

good job girl!

A.FreeRadical

Off to a good start.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

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A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

DarkFalcon

Hey dbflgirl good luck with the new routine!

NewSpawn

hi dbflgirl and the answer is yes i do hate when work gets in the way of pleasure......i mean play. looks like another good solid workout. i imagine you will tweak ur workout several times before you find what works best for you. in answer to ur question in my journal....LT means last time and TT means this time. keep up the great work and hope you have a good day tomorrow.

dbflgirl

Hi DF & NS. Thanks for the well wishes.

Hack Squat - ATG
1x10 @ sled
4x10 @ sled + 30

Back Squat - Just below parallel
5x10 @140

1-leg Leg Press
1x10 @ 90
1x10 @ 95
3x10 @100

Seated Curl
5x10 @ 70

Leg Extension
2x10 @95
1x10 @90


I must be eating right because I actually saw an 8-pak this morning! That probably won't happen again anytime soon, but it was nice to see that it's under there.

RaSP

Looks like a great workout! Good job.

*R*

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6'4" @ 201. Finally got back to 500lb deadlift.

NewSpawn

great workout.....are those leg curls u did at 70 for 5x10...cause if it is....no wonder ur hammies look better than mine