bajwas workout plan - Page 2

gcs118 · 10-Nov-05, 10:32 AM

I think you should do as many sets as it takes to get to 50 pull ups. Unless you can't do more than 5-6 at a time, then set a more reasonable goal like 30 pull ups in as many sets as it takes until you're strength improves.

For the BORs I would not recommend going to parallel, as others have mentioned it puts undue stress on the lower back and is not as effective for hitting the lats directly. You really only have to go about 45 or so, sometimes slightly higher, and pull the bar to your lower abs.

Bajwa_99 · 19-Nov-05, 02:14 PM

Ok so I'm back again, I haven't been able to keep up on this online log due to college and stuff but i'm going to start again.

so tuesday I did my chest and triceps workout since I wasn't able to go on monday, I moved each of my workouts one day ahead.

Chest and triceps (same exercises):

Flat bench: 145lbs: 3sets-6,6,6 (last set I got assistance from a spotter for last 2 reps)
Incline dumbell press: 50lbs: 2 sets-6,4 (I switched to 55 after first set cuz I thought 50 might be not that heavy)
weighted dips: managed to do 4 sets, I'm going to aim for 6 then move to using weights after

triceps

lying tricep extension: 20lbs each side: 3 sets-6,6,5
cable pushdowns:14: 2 sets-6,6

I was wondering do you think I should increase the weight next week for flat bench? since the last set I needed a bit of apush to get 6 or should I stick with this weight until I could lift it with ease which could take a long time.

Bajwa_99 · 19-Nov-05, 02:20 PM

wednesday-Legs

legs:

squats:105:6,6,6 (I'm going to increase it 20lbs since this was a breeze)
leg press:127.5 each side: 6,6
lunges(smith machine): 20 each side:6
stiff leg deadlift: 120:6,6

I was wondering when doing the leg press, do I bring it all the way down towards me that my heels end up lifting off the support? is this the proper way or is it bad form?

Bajwa_99 · 19-Nov-05, 02:25 PM

thursday-Back and biceps

Back

pull ups: 20 or so I still couldn't do more then 3
barbell rows:125:2 sets-6,6
pull downs: 130: 6
seated cable rows:120:6
"v" pull downs: 110:6

biceps

straight bar curls:75 lbs-6,6
standing dumbell curls:35-6,6

Bajwa_99 · 19-Nov-05, 02:26 PM

ok so friday I didn't get a chance to go so I was thinking is it good to combine day 4(shoulders & traps) and day 5 (forearms & abs) in 1 day? if you can't go the previous day to do that days workout?

**.V.** · 19-Nov-05, 10:17 PM

Quote:

Originally Posted by Bajwa_99

since the last set I needed a bit of apush to get 6 or should I stick with this weight until I could lift it with ease which could take a long time.

When you can get all of your reps with total control - without a push or help from your spotter - then it is time to increase the weight. It won't take as long as you might think. Generally, you'll get a bit stronger each week, try to improve a little every workout - either by one rep, one rep each set, and when you get them all, increase the weight and start over.

**.V.** · 19-Nov-05, 10:19 PM

Naah, that day is gone. Pick up where you left off and continue from there.

If you have the time you MAY combine two workouts at once...but if you are just starting out - you may actually just end up overdoing it and have to miss more than one.

gcs118 · 20-Nov-05, 12:01 AM

Missed workouts aren't a big deal, just pick up where you left off the following week. It might even be beneficial to take time off. I didn't do legs this week at all just to give them a break. I'm planning on them being even stronger when I return this week.

**threenorns** · 21-Nov-05, 01:13 AM

Quote:

Originally Posted by Bajwa_99

ok so friday I didn't get a chance to go so I was thinking is it good to combine day 4(shoulders & traps) and day 5 (forearms & abs) in 1 day? if you can't go the previous day to do that days workout?

imo, nothing wrong with this particular setup. i'd say different if you were talking chest/tris and back/bis or chest/tris/shoulders/traps.

leg press, you bring it down as far as you safely can. on the incline leg press, my knees usually end up squishing my chest.

Bajwa_99 · 22-Nov-05, 02:58 PM

Monday-chest &triceps

chest:

flat bench: 145-6,6,6 (without help of spotter)
incline dumbell press: 50: 6,6
dips:managed to hit 5

triceps:

lying tricep extension: 22.5 each side:6,6,6
cable pushdowns:15:6,5

tim_mcf · 22-Nov-05, 07:08 PM

The dips are what's really going to positively affect your triceps. Do you have access to an assisted dip machine? If not, I'd recommend doing another couple sets at least.

Bajwa_99 · 22-Nov-05, 08:44 PM

the machine I use has 2 parallel dip bars and the only "assistance" is from the 2 platforms I stand on to help lift myself when I do the exercise. Should I do more sets? cuz right now I'm doing the Max-OT routine and it says to do one set 4-6 reps with weights, even though right now i'm trying to do dips with my body weight and trying to get strong enough to move on to weights. How many sets and reps do you think I should be able to do with body weight before moving on to weighted dips?

Bajwa_99 · 22-Nov-05, 08:48 PM

Today-Legs

Legs:

squats:120(after warm ups):6,6,6
leg press:130 lbs each:6,6
lunges (with smith machine):22.5 each side: 6 reps each leg
stiff leg deadlifts:145:6,6

Bajwa_99 · 22-Nov-05, 08:52 PM

just wondering one thing, is it common to feel a bit of a tightness in your lower back after doing each set of squats? I'm not talking about muscles feeling strained just tight, I think it might be due to the arch in my lower back when im doing the squats but I was just wondering if any of you ever feel it too.

gcs118 · 22-Nov-05, 09:21 PM

Your back will feel a little tight, after all you gotta keep a tight arch and your core does support the weight on your shoulders

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