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View Full Version : Finally, I have jotted down a routine.....

Knighty
28-11-2004, 17:28
... that I hope to start as soon as I am able.

There will be no leg training because of a knee injury, and I will have to take into account that I may not be able to do certain movements with my upper body to start with.

It is based around Chad Waterbury whole body training, but without it being whole body...:017:

done three times a week alternating between two workouts:

1)

Flat bench press (db/bb)
bent over rowing
military press
biceps
abdominal/core stability
Rotator Cuff work

2)

Inclined bench press (db/bb) - replaced with dips after a while
pull Downs - replaced with pull ups after a while
Tris
shoulder isolation/ rear delt/ Rotator Cuff work
abdominal/core stability

repetition range will be fairly basic and will change depending on what stage I am

Leg work will be included as soon as I am able,and will be thrown in at the end to begin with
help
28-11-2004, 17:36
:023:
PikeKing
28-11-2004, 17:37
I think that might be too much for 1 week

will the 2 different workouts use different reps ranges?
Knighty
28-11-2004, 17:38
Yes, I forgot to mention I will be rotating the repetition range, and may even only do two sets per day, spreading them out over the week

Definitely not going to failure and the isolation work is optional
Knighty
28-11-2004, 20:24
Also, I will probably use a weekly pattern which looks like:
1) weights
2) rest/swimming/stretching/Pilates
3) rest/swimming/stretching/Pilates
4) weights
5) rest/swimming/stretching/Pilates
6) rest/swimming/stretching/Pilates
7) weights
8) rest/swimming/stretching/Pilates
9) rest/swimming/stretching/Pilates
blacklab
28-11-2004, 21:22
Solid.
DMPM
28-11-2004, 23:56
Do GMs or SLDLs hurt your knee as well?
Robert
29-11-2004, 09:12
:038:
Knighty
29-11-2004, 10:43
Do GMs or SLDLs hurt your knee as well?
I might be able to get away with them, but I am scared of getting a nasty imbalance between my hamstrings and quads
Robert
29-11-2004, 10:56
IMO stay on the safe side and forget training your lower body for now mate.
Robert
29-11-2004, 10:58
If its any help, heavy GM's still use a lot of my quads.
Knighty
03-12-2004, 07:59
For referencing sake, this routine is based around this chad Waterbury routine (http://www.t-nation.com/findArticle.do;jsessionid=C0679273C408BB0C44E5D248 081BF019.titan?article=04-073-training) and will follow the same repetition scheme and exercise rotation
Angel Delight
07-12-2004, 21:44
I agree with rob.

Great Stuff Knighty, you are on the right road again. Good luck.