bajwas workout plan - Page 3

tim_mcf · 23-Nov-05, 01:43 PM

If you want to follow Max-OT to the letter, then go ahead and do what they say. Personally I think you would benefit from more sets of dips, but if you want to strictly follow their plan, I guess you can't. As far as adding weight, you probably could do it now - just add 2.5 pounds, or whatever the smallest amount is that you can get your hands on. Next time you get to your rep goal, add another 2.5 pounds, and so on. It goes up pretty quickly that way.

A little tightness in the lower back from squats is totally normal. They work the heck out of everything from your core down.

Bajwa_99 · 29-Nov-05, 06:22 PM

wed-back

1.pullups:around 25
2.barbell rows: 42.5lbs each side-6,6
3.pulldowns (to front):150lbs-6
4.seated cable rows:140 lbs-6
5."v" bar pulldowns:120 lbs-6

biceps:
straight bar curls:17.5 each side-6 (las 2 reps bad form),4
standing dumbell curls: 40-4,4

Bajwa_99 · 29-Nov-05, 06:25 PM

thursday-shoulders and traps

shoulders

1.seated dumbell press-40lbs-6,6,6
2.side lateral dumbell raises-25lbs-6,6,6
3.bent over reverse lateral raises-25lbs-65

traps

barbell shrugs(after weight acclimation)-42.5 lbs each side-6,6

Bajwa_99 · 29-Nov-05, 06:26 PM

just one thing I want to know what does "after weight acclimation" mean? is that the same as after warm ups, before starting work sets?

Bajwa_99 · 29-Nov-05, 06:33 PM

friday-abs,calves,forearms

abs: between 8-12 for all exercises

1.cable crunches:19lbs (pulley):12,12
2.weighted leg raises: with 2.5 lbs:12,12
3weighted crunches: with 2.5 lbs:12,10

calves: 4-6 reps

1.standing calf raises(off smith machine with platform underneath): 5lbs on each side:6,6
2. seated calf raises:125lbs:6,6

forearms:6-8 reps for all sets

1.barbell wrist curls (after weight acclimation):15lbs each side:8,8
2.reverse wrist curls: 5 lbs each side:6,6

Bajwa_99 · 29-Nov-05, 06:42 PM

yesterday-chest and triceps

chest

1.flat bench:150 lbs:4,2,2
2.Incline dumbell press:55lbs:6,6 (with spotter for last set)
3. dips:4,3,1

triceps:

lying tricep extensions:25 lbs each side:6,5,4
cable pushdowns: 15lbs (pulley):6,6

I didn't do well with chest today for the flat bench press exercise, I don't understand...a week ago when I did bench press 145 I was able to complete all reps for all 3 sets perfectly but when I increased it yesterday by 2.5lbs I found it alot harder, I didn't eat a carb meal before going to the gym yesterday could that be the reason my muscles weren't strong enough to lift the increased overload?

**.V.** · 29-Nov-05, 07:08 PM

Quote:

Originally Posted by Bajwa_99

just one thing I want to know what does "after weight acclimation" mean? is that the same as after warm ups, before starting work sets?

yes Bajwa, that's exactly what it is.

For example you are going to use 100 lb for your working sets.

Warmup could be
50lb x 10 reps
60lb x 8 reps
90lb x 3 reps

Now your muscles are "warmed up" because of the higher rep/low weight sets getting the blood pumping into them.

And they are acclimated to the heavier weight before you put the full working load on them.

You can even do warmup and acclimation like this for 200lb:
100x10
120x8
160x3
180x1

and move even more gradually into the working sets as your weights get heavier.

Bajwa_99 · 02-Dec-05, 01:02 AM

o ok thanks!

didn't go for the last 2 days, today was shoulders and traps

shoulders

1.seated dumbell press:45lb-6,6,6
2.side standing lateral raises: 30lb-6,6,6 (loose form)
3.rear bent over lateral raises:25lb-6,6 (loose form)

traps:

1.barbell shrugs:150lb-6,6

I have a question about the lateral raises for shoulders, when im doing those exercises...at the point of execution, the end of the arc, do I hold my weights out to the side? for a second or 2? or do I bring them back down in front of me with the same force I bring them to my sides with? cuz as I increase the weight it becomes harder to do it with perfect form i.e holding them to the sides and bringing it down slowly

**.V.** · 02-Dec-05, 08:08 AM

Do the weights with correct form at a speed you can control. Not slinging them up and down. Don't increase the weight or reps until you have total control of the positive and the negative part of the movement.

That was part of what contributed to me hurting myself. If I got 4 reps today(by any means necessary), I went for 6 next time - sometimes only got 5, but working on getting as many as I could. As soon as I could do 6, I'd raise the weight and drop back to 4 reps.

Now I make sure I've got total control of 4 reps before going for 5. If 5 is easy and under total control I'll hit 6. When I get 6 if I have to "cheat" it up, I'll repeat 6 again next workout. Or even if it is under control and it feels like it was just so heavy that I had a hard time moving the weight cleanly without the "cheat", I'll repeat it next time. Next time is almost always better.

Hope this helps. It applies to every lift. I can't give specifics about the lift you mentioned, because I don't do that one.

tim_mcf · 02-Dec-05, 11:41 AM

It also helps to go up by AS LITTLE WEIGHT AS POSSIBLE when you do up the weight. If you have plate mates, that helps a whole lot - little 1.25 lb magnets you can attach to the db. You can get 3 extra steps in between a 20 & 25 lb dumbell that way. Going up by 5 pounds at a time is a LOT.

gcs118 · 02-Dec-05, 01:04 PM

Lat raises it's tough to keep good form, but you gotta just power it up there. I recently started using the 40s for lat raises, and no my form isn't perfect, I don't think it really can be after a certain point. As long as you keep your arm straight and don't use momentum/swinging, you should be alright. I control it on the way down, nothing too forceful. No need to hold the DB at the top either.

Bajwa_99 · 02-Dec-05, 09:17 PM

Quote:

Originally Posted by a_welch503

Do the weights with correct form at a speed you can control. Not slinging them up and down. Don't increase the weight or reps until you have total control of the positive and the negative part of the movement.

That was part of what contributed to me hurting myself. If I got 4 reps today(by any means necessary), I went for 6 next time - sometimes only got 5, but working on getting as many as I could. As soon as I could do 6, I'd raise the weight and drop back to 4 reps.

Now I make sure I've got total control of 4 reps before going for 5. If 5 is easy and under total control I'll hit 6. When I get 6 if I have to "cheat" it up, I'll repeat 6 again next workout. Or even if it is under control and it feels like it was just so heavy that I had a hard time moving the weight cleanly without the "cheat", I'll repeat it next time. Next time is almost always better.

Hope this helps. It applies to every lift. I can't give specifics about the lift you mentioned, because I don't do that one.

o ok so are you saying that even if I've managed to do 3x6 with good form for an exercise for a certain amount of weight, I should still stay at that weight until I'm completely comfortable with that weight (ie. I can do the exercise with little intensity)? cuz right now for some exercises like my bench press for example, I was lifting 145 lbs a week ago I managed to do all 3 sets and hit 6 reps, but it was just barely I completed the sets. Should I stick with that amount of weight until it's "easy" for me, then up the weight by 2.5?

also gcs118

I know that I'm supposed to slightly lean over at the beginning of the exercise, but I was just wondering do you jolt yourself backwards as you thrust the weights out to the sides? is this bad form, does it mean the weight is too heavy?

gcs118 · 02-Dec-05, 09:55 PM

I pretty much just stand straight up for all my raises. Of course my body moves when I power up the weight or when it moves otherwise, but I don't lean back or anything to help the weigh up. You can't help but lean slightly, but it shouldn't be used to help cheat.

**.V.** · 02-Dec-05, 11:22 PM

Quote:

Originally Posted by Bajwa_99

o ok so are you saying that even if I've managed to do 3x6 with good form for an exercise for a certain amount of weight, I should still stay at that weight until I'm completely comfortable with that weight (ie. I can do the exercise with little intensity)?

No not at all. It's still supposed to be heavy. If it doesn't feel heavy or you aren't getting the intensity, you are likely wasting your time. Just repeat it if it was too heavy and you didn't really control it well. If you increase so rapidly that you are having to sling the weight up and can't control it on the way down - you are still getting stronger - and the amount you can sling up will increase weekly just like a weight you can control would - you are increasing your risk of injury. If you have to "cheat" a bit this time - repeat it next time. If you control it but it's still really heavy - then you are getting it right.

About increasing by the smallest amount possible - this is what Todd said he does. Check out his pics and decide if it's the right way to go or not.

Bajwa_99 · 07-Dec-05, 09:47 PM

Monday chest and triceps

chest:

1.Flat bench:150lbs-5,5,5 (spotter helped last set)
2.Incline dumbell press:55lbs-6,6
3.dips-6,3,4

triceps

1.skullcrushers:30lbs each-6,3,5
2.cable pushdowns: 16lbs-6,4