Could someone review my split?

W

WelterWeight170

0
Getting back to training after a shoulder injury from ice hockey and a lack of discipline to get back in the gym. I've matured from doing a ton of silly single jointed exercises and committing whole training sessions to just one muscle. I've had my best results doing a push/pull split.

Here is where I'm at right now

Monday - Chest, Tris, Shoulders, Core
10 minute bike warm up
Incline BP (3 sets x 8 reps)
Dips (3 sets to failure)
Seated shoulder press (3 sets x 8 reps)
Peck-deck machine (3 sets x 10 reps)
Tri extensions with rope on high pully (3 sets x 8 reps)
Medicine ball crunches on reverse incline bench (3 sets x 12 reps)
1 hour incline walk/jog treadmill

Tuesday - Back, Bis, Legs, Core
10 minute bike warm up
Seated rows (3 sets x 8 reps)
Chin-ups (3 sets to failure)
Smith machine squats (3 sets x 10 reps)
Back extension machine (3 sets x 10 reps)
Seated preacher curl (3 sets x 6 reps)
Hamstring curl machine (3 sets x 10 reps)
Seated oblique twist machine (3 sets x 12 reps)

Wednesday - Rest

Thursday - Repeat Monday

Friday - Repeat Tuesday

Saturday and Sunday - Cross train sports, judo, ice hockey, skiing, whatever..I'm a pretty active outdoor sports kind of guy.

Disclaimer: I use the machines for my legs because of ice hockey my knees are pretty beat up and to me it's just not worth blowing them out. My MCL and PCL on my left knee were blown and on my right knee the patella tendon and ACL were damaged. Ice hockey is the greatest sport on 2 legs, but man you get your knees worked over.

Advice, comments welcome please.

Thanks!
 
Monday: any reason why you aren't doing regular BPs?

If your knees are hooped (mine aren't so good, either), I've found that rowing is much easier on my knees than biking if you want some SS cardio. I can stay on a bike for 15 minutes max (therefore, I only do HIIT on a bike). I don't run at all anymore. My knees are not happy when I run.

I can stay on an ergo for at least 30 minutes without my knees bugging me at all. So I can do both HIIT and SS cardio. You can also do HIIT on an ergo ... but it's tough. Maybe not for you, because of your hockey background, but it's always tough for me.
 
i_love_muscle said:
Monday: any reason why you aren't doing regular BPs?

You can also do HIIT on an ergo
Click to expand...

I like incline BP because I feel like I get a better stretch and It just feels like a better burn for me. I do flat BP every now and then just for fun.

I haven't really done at HIIT since hockey drills. Most of my cardio training is SS. Not for any reason, just the way it's been lately. Now that I think about it I should work some intervals in there some how.

How does the lifting look though?
 
I'm not the resident expert.

I will say that tricep dips are probably one of the worst exercises you can do. They put tremendous stress on the shoulder joint. I know they work your triceps, but since you've had a shoulder injury, I'd suggest not ever doing those again.

I'd substitute tricep dips with skull crushers or tricep pushdowns. Push ups are also good because they are versatile. Change your hand placement, and it's like doing a whole new exercise :D

Leg extensions also put excessive stress on the patellar tendon and the knee joint. I noticed you don't do them, thank goodness :)

Seated oblique machine? I'm not a big fan of ab machines although I see lots of people using them. I'd rather do woodchoppers or bicycles :)

Can't think of anything else off the top of my head.
 
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ok...

for u day one...
Im not a fan of the pec-deck machine, do dumbbell flys instead.
Incline bench is good but flat bench should be the base of you chest workout, hit it first, hardest, and with the most intensity.
Dips are horrible lol Skull crushers are king for building mass and pushdowns are just ok IMO. If you do skull crushers(flat and incline) ur golden.

For day two...
add in some chin-ups
I HATE anything to do with a smith machine. so i say scratch it. Ur donk knee is a factor but i mean, have u tried squatting? do it hurt that bad?
Ham-extension machine, na......try good mornings. IT will almost replace ur ham-machine and back extension machine.

As for abbs, im with ILM. Machines are not the way to go. Weighted planks, wood choppers, saxons, 6inch-holds, Russian twists, decline situps, and the list goes on and on LOL
 
I'll go against the grain and say bench press isn't such a great chest exercise. Weighted dips build mine way better. Military presses also work the pecs along with the shoulders. Bench dips isolate the tris more, but bar dips hit the chest heavily, especially if you lean slightly forward and use a little wider grip

I used to defend the BP, but I've been converted. It's a movement I don't see ever using in real life situations (working or natural man living in the wild) and it causes a lot of shoulder injuries and pec tears.

Skull crushers are great for triceps though (I can live with an iso not being a "natural" movement since it is just helping to build a smaller muscle to improve your functional compounds)


BTW, The title of this thread can be taken more than one way. I was hoping to see a good looking woman when I clicked
 
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GOOCH, weighted dips are great, but not if a person has a bad shoulder. WW170 really needs to stay away from doing any kind of dips. Biomechanically they're really tough on the shoulder joint so those will only serve to excascerbate an existing problem unless his physio gave him the go-ahead, which I doubt happened.

I still like BPs. There's nothing like pushing max weight 3-4 times and feeling my pecs all pumped up (and my triceps). As long as I set my shoulders, BPs do not bother them.

IMHO, WW170 needs to incorporate exercises that are mindful of his knee and shoulder issues.

@WW170: when you were recovering from your shoulder injury, did your physiotherapist give you shoulder girdle exercises? What exactly was your shoulder injury?
 
I agree with gooch on the Military press but I disagree with the dips. I gotta go with ILM and say that dips are pretty harsh on the shoulders.

However, I will say this, we cant tell you what exercises you can and can't do. We can offer and provide you with some good exercises for you to try. Its up to you to figure out what you can and can't do. You have go out and fiure it out first hand, but make sure you do it carefully at the same time.
 
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Skip the smith machine and free squat. The problem with the smith machine is it puts in a fixed plane of resistance that can actually be more damaging than free squats.
 
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