bajwas workout plan

Bajwa_99 · 07-Nov-05, 11:42 PM

so I just came back from the gym for the first time since my recovery week. After using the max-ot plan for today , I have to say it is truly a great thing you guys have done by showing me the website for this routine. I have a few questions, but first my routine, which most of you already know about

Chest

flat bench press: 4-6 reps of 3 sets (after warmups)
incline dumbell press: 4-6 reps of 2 sets
weighted dips: 1 set,4-6 reps

triceps

lying tricep extension: 3 sets 4-6 reps
cable pushdowns: 2 sets 4-6 reps

now the only 2 problems i encountered today was the weighted dips, i followed the exact way to do this exercise the website showed me, but i couldn't even manage barely 1 with proper form lol, triceps aren't strong enough. So does anyone know of an alternative that can have the same benefits as this exercise?

also about the lying tricep extension exercise, i tried to do this exercise once before, but i gave up on it because i couldn't lift it off the floor from the bench, light ones were easy with the curly bar, but with heavy weights it was hard, it puts me in an uncomfortable position and seems to strain my lats. So my question is would it be alright if someone put the curly bar in my hands as i lie down on the bench?

thanks.

**threenorns** · 07-Nov-05, 11:50 PM

definitely, you want someone to give you a hand-off on the french press.

as for the dips, you might want to do them unweighted until you get the hang of them first.

gcs118 · 08-Nov-05, 05:47 PM

If you don't have a spot for skull crushers, lay down with it and press it up like a bench press and you'll be in position.

**maverick** · 08-Nov-05, 05:48 PM

Bench dips are great for developing the triceps too.
http://www.exrx.net/WeightExercises/...tBenchDip.html

Bajwa_99 · 08-Nov-05, 10:42 PM

ok thanks, but I was wondering mainly for the dips, I did them with my body weight but i couldn't manage one, because my triceps were pretty fatigued, plus the forms kinda hard to get down, everytime i push myself up, my lower body begins to shake so I was wondering is there any other exercise for the lower chest that has the same benefits as the dips do?

anyways today I did

Legs

squats:3 sets, 4-6 reps (after warmup)
leg press:2 sets, 4-6 reps
lunges:1 set 4-6 reps
stiff leg deadlift 1 set-4-6 reps

all in all it went quite well, i finally managed to get the squat form down perfectly and used the weights today, I used low weights just to get used to using the barbell for squats.

but my lunges were messed up, can someone tell me how to do these properly? I managed to do it well with the right lunge and brought it parallel to the floor, but when I tried to lunge with my left leg, I got caught in an awkward position my right leg felt like it was twisting towards the left side and same with my left leg, what could be the reason for this? is my right leg stronger then my left?

also for the stiff leg deadlift, anyone know how to do this without killing your lower back? I try to keep my back curved, but whenever i bend down to put the barbell to the floor it seems my quads are getting more of the burn then my hamstrings.

thanks.

**threenorns** · 08-Nov-05, 11:39 PM

okay, first, the dips are not for your lower chest - you're leaning too far forward. get your body upright to target your triceps.

lunges, i stay the hell away from, but i will admit grudgingly that this is one exercise the smith machine helps with bigtime. they're just too dangerous. instead, do step-ups onto an aerobic step. the problem with freeweight lunges is that your body is, indeed, out of sync and stronger on one side than the other. it's just risking your knees too much.

SLDL - you don't "curve" your back, you "arch" it - you stick your butt way out in back and pull your shoulderblades together. keep your legs straight but NEVER lock your knees out.

Bajwa_99 · 09-Nov-05, 01:00 AM

ook, is the smith machine your talking about the one with the barbell with hooks attached to those things? how would I manage to do lunges on that? or do you mean squats?

**.V.** · 09-Nov-05, 08:28 AM

Quote:

Originally Posted by gcs118

If you don't have a spot for skull crushers, lay down with it and press it up like a bench press and you'll be in position.

That's how I do it. Just make sure your head is past the pins and that you are using a bench that either has the bar on the top of the little arms or the pins can be put in from behind the posts.

Works pretty good.

**threenorns** · 09-Nov-05, 09:59 AM

Quote:

Originally Posted by Bajwa_99

ook, is the smith machine your talking about the one with the barbell with hooks attached to those things? how would I manage to do lunges on that? or do you mean squats?

to do lunges on a smith machine, you obviously don't move forward since you can't. you step back with one leg while lowering into the lunge position, then raise yourself up and bring the leg back up front. do all sets with one leg first, then repeat with the other leg or you can do alternating legs. whichever.

tim_mcf · 09-Nov-05, 11:48 AM

I disagree with threenorns on the lunges. I figure, if you start with an appropriately low weight and work yourself up SLOWLY - maybe 2.5 lbs a week - the musculature around your knees will get stronger and you will be able to handle it. This is precisely because it is a difficult movement to do. You will end up stronger and with better balance.

Visionary · 09-Nov-05, 12:05 PM

If you've worked your chest, your triceps are pre-exhausted. Worthless, in other words. I had great success with working chest and biceps, back and triceps. People used to laugh at me because this was so bass-akwards from anything they'd read in "Muscle and Fitness." It worked for me.

Bajwa_99 · 10-Nov-05, 02:52 AM

Back

pullups:50 reps (after warm ups)
Barbell rows: 2 sets 4-6 reps
reverse grip pulldowns:1 set 4-6 reps
seated cable rows: 1 set 4-6 reps
"v" bar pull downs: 1 set 4-6 reps

biceps

straight bar curls: 2 sets 4-6 reps
standing dumbell curls: 2 sets 4-6 reps

I got a question about pull ups, when you do them do you place both your hands over the bar at shoulder width or at the angled ends? cuz I was putting them at shoulder width, also do you have to try and bring your head above the bar or neck underneath the bar? I couldn't manage to do 50 reps today, cuz i found them too hard, I think it may have been my form though. but I was wondering, to hit 50 reps should I keep a fixed number of reps each set to equal up to 50 altogether or do as many sets no matter how few the reps are to get to 50?

plus about the barbell rows, I try to keep my back arched but when I try to bend it over parallel it begins to hurt, what am I doing wrong?

thanks

**maverick** · 10-Nov-05, 07:28 AM

You can grip pullups any way you like, variety is a great way to stimulate growth. Usually, the further you move your hands from the center, the harder they are going to be. Also, chinups (palms facing you) are easier than pullups (palms facing away) because they can recruit the biceps more.

As for what the peak of the motion should be like, think of it just like a lat pulldown. I found that I got the most out of my pullups/chinups by flaring my chest forward like a lat pulldown and trying to touch the top of my chest to the bar.

For reaching 50 pullups, I say go to failure on each set for maximum muscle growth. On the other hand, if this is an achievement type goal (you want to be able to do more pullups consistently), coming short of failure on multiple sets will allow you to save your strength and train pullups more often.

For the BB rows, I used to do the same thing you do. I don't bend all the way to parallel now, if bothers my aching lower back too much. I keep the arch in my lower back and just forward about 45 degrees and pull the bar to my upper abs. BTW, you'll be able to pull more weight this way and it won't hurt your lower back.

**threenorns** · 10-Nov-05, 08:08 AM

for bent-over rows, i bend foward 45 degrees but i pull into my lower abdomen. just a different form you might want to try. another variation is to pull underhand instead of overhand.

**threenorns** · 10-Nov-05, 08:11 AM

Quote:

Originally Posted by tim_mcf

I disagree with threenorns on the lunges. I figure, if you start with an appropriately low weight and work yourself up SLOWLY - maybe 2.5 lbs a week - the musculature around your knees will get stronger and you will be able to handle it. This is precisely because it is a difficult movement to do. You will end up stronger and with better balance.

this is only valid if you have perfectly healthy knees to begin with, which most ppl don't. it's not worth the risk - as i found out to my cost, it only takes one wobble and then you're sitting with your ass directly in line with your foot thinking "i didn't know it could bend like that...." and then it's six weeks on crutches. that, btw, was with a minimum weight - not even the bar - i think it was, like, 30lbs or something. coincidence that now, 15 yrs later, it's my worse knee? probably not.

lunges on the smith machine are safer and better and there's nothing wrong with being safer when it comes to joints.