Kaiser's Daily Journal

[tim_mcf]

I don't understand why I have more trouble with this exercise than others.

Because it's friggin' hard!

[.V.]

Originally Posted by tim_mcf

Because it's friggin' hard!

Yeah, what he said.

It's not an easy lift - that's what makes it so effective. You know, if it was easy, everyone would do it. I'm pretty sure that most don't. You'll keep right on getting stronger, just keep at it. Just don't forget - it's your back, don't push it too far - too fast.

[KaiserSose]

Yeah good point guys.. I just don't want to be one of those guys who benches 200 + but can barely do 150 on a deadlift.

[KaiserSose]

November 27 / 05
Shoulders

Shoulder Press DB: 3 x 6 x 40
Standing DB Rear Raises: 1 x 10 x 15, 1 x 9 x 15, 1 x 8 x 15.
Square Box DB Front Raises: 3 x 6 x 15
Upright Rows BB (hands 6 inches apart): 3 x 6 x 65
Shoulder Shrugs: 2 x 15 x 55.

Drank way too much last night to try and attempt abs today. I'll make up for it later on this week. The shoulder press felt much easier today, which is great because it means I can probably go up next week on it.

[KaiserSose]

November 29 / 05
Legs & Forearms

Squats: 6 x 95, 6 x 135, 6 x 155, 6 x 165.
Leg Press: 6 x 230, 6 x 250, 6 x 260.
Calve Raises: 3 x 20 x 200.
Leg Curls: 7 x 80, 2 x 7 x 90.

Wrist Curls (BB) 18 x 50, 16 x 50, 14 x 50 (SS)
Reverse Wrist Curls (DB) 12 x 15, 10 x 15, 8 x 15 (SS)

I dropped walking lunges today and I think I may drop it permanetly. I feel like replacing walking lunges with leg curls will give me a more balanced leg workout. It seems like I have been overworking the area directly above my knee lately and undeworking my quadriceps. This substitution should correct this problem. What do you guys think? Is it a mistake dropping lunges - I know they are effective.

[.V.]

Have you considered SLDL or Good Mornings instead of the leg curls?

They involve more of the body so one of them would be a better test and gh inducing exercise.

Leg curls aren't bad for the hamstrings though.

[tim_mcf]

Squats are looking good.

I like lunges and personally wouldn't want to drop them for leg curls. To me, it seems like dropping bench in favor of flyes or dropping pullups in favor of lat pulldowns - yes the other exercise will work, but not as well, it doesn't involve as much of your body, and you can't go as heavy. In general a compound movement is always superior.

Besides, lunges work the quads more than the hamstring anyway. If you're GOING to drop them, replace them with a leg extension.

[gcs118]

SLDLs or GMs instead of leg curls :

[KaiserSose]

Thanks for all the suggestions.
My main concern is leg imbalance. Today was the first time I've really felt my quadriceps. This upsets me as I want to make sure I develop my entire legs and not just portions of it. A few months ago before I took a brief hiatus due to injury, I was unable to run due to a nagging pain in my knee. I feel like that is due to the fact that I overwork certain areas, such as the area above my kneecap, and neglect others.

While your suggestions are really good, some of them would seem to lead me down the path towards overexertion. GM's seem like they are more for back and I already do a ton on back day. That leaves SLDL, lunges, or, nothing. Based on your suggestions I think I may give SLDL a try, but, do you guys think it's too much to do squats, SLDL, and conventional DL all in one week?

Would

Squats
Leg Press
SLDL
Calf Raises

be a good mix?

[.V.]

Originally Posted by KaiserSose

Would

Squats
Leg Press
SLDL
Calf Raises

be a good mix?

An excellent mix. And there is nothing wrong with doing the leg curls either. They are just an isolation exercise and don't boost those helpful hormones the way the more compound movements do.

If you are going to do SLDL, just remember that they are in name only - the legs aren't really stiff - or they will work the lower back more. Bend the knees slightly when lowering the bar and in the lower part of the movement on the way up. Arch your back. Keep your head up and shoulders back in relation to the arch in your lower back. It takes a few times to get a feel for exactly how much bend to put in your knees to really hit your hamstrings the best.

Oh and there isn't anything wrong with squats, SLDL, and CDL all in the same week. I wouldn't do them on the same day though. I personally am doing them all twice a week right now.

I totally understand your concern about imbalance. It's important not only for appearance, but for safety too. My hamstrings got way stronger than my quads - even thought they are smaller. This contributed to a back injury so I'm making sure that I keep them as close to equal in strength as possible now. I lift the same for SLDL as I do for squat to keep them even.

[gcs118]

For what it's worth, I haven't been able to do any direct hamstring work for months due to my injury. Deep squats have still made my hammies grow though a good amount. Make sure you goin all the way down when you squat.

[KaiserSose]

A_Welch: Thanks for the reassurance. I think I will give that leg routine a try and see how it works out. I may have some follow up questions on the SLDL form in the future if that's okay.

GCS: I do go 'ass to the grass' as they like to say for squats. I'm sure it has helped build up my hamstring, but, being as that I don't look at size gains in my legs frequently, I can't say for sure.

[.V.]

Ask any of us any question. You will get an answer. One thing like gcs mentioned about the squats working the hamstrings too - the wider your stance when you squat, the more hamstring and glute involvement there is. Although the squat is mostly for quads, strong hams and glutes makes for a stronger squat. Move those feet apart, keep going deep, you'll do fine.

[KaiserSose]

Thanks A_Welch, the support is very appreciated.

[KaiserSose]

November 30 / 05
Chest and Triceps

Flat BB Press: 6 x 95, 6 x 135, 2 x 155, 1 x 165, 1 x 175, .5 x 185
Incline DB Press: 3 x 6 x 55
Peck Fly's (DB): 3 x 6 x 45.

Dumbell Rows: 3 x 6 x 55
Dips: 1 x 9, 1 x 8, 1 x 7
Skullcrushers (BB): 6 x 56, 5 x 56, 4 x 56.

Miserable workout. This week has finally caught up to me. I need to get some sleep and stop stressing out so much about school. Hopefully my Flat BB press increases because as of now I'm extremely disappointed with it.