Sick of getting sick during leg workout
- Thread starter SmithMachine
- Start date
4 and a half months now...really wish some one would just take my size my age and me hight and all the needed things and make me a real good workout 
wish i could put a picture up of my self. I think i have great genetics and could be really big if i wanted to...i am already looking really really lean and have allot of muscles definition but not the mass. The search thing kinda sucks...
wish i could put a picture up of my self. I think i have great genetics and could be really big if i wanted to...i am already looking really really lean and have allot of muscles definition but not the mass. The search thing kinda sucks...Monday:
A1 Back Squat 4x6
B1 Bench press 4x6
B2 Bendt over row 4x6
C1 Ab rollouts 3x whatever you can do
Wendsday:
A1 Deadlift 3x5
B1 Bulgarian squats 2x10
C1 Military press 4x6
C2 Pullups 4x6 (i dont know how many you can do, so get back to me on that)
D1 Renegade Row 3x8
Friday:
A1 Front Squat 3x8
B1 Romanian deadlift 2x8
C1 DB bench press 4x8
C2 Cable row 4x8
--
thats very basic, it would give you gains both size and strenght, but remember, want size? you gotta EAT. Any body part you feel is lagging and might need some isolation?
If you try this for a while, see if it works, it might be too much, might not be, you wont know until you tried.
some exercises you might not have heard of:
Renegade row:
Its really good for stabilization, it will burn in your abs for sure. Be sure at all times to keep the body straight as a plank in the pushup starting position with two DBs on each hand (if you have round DBs it will be hard, then i suggest using one DB and something else to elevate the resting hand and do all reps with one hand before switching) then pull the DB up to your side as in a DB row. While doing this, DONT ROTATE, not at the hips, not at the shoulders, keep straight, the entire point is to keep straight.
heres a pic
Ab rollouts:
start on the knees if you cant on your feet.
Ab Wheel Rollout (read it!)
you can use a barbell instead of a wheel, start with a light barbell, heavier the barbell, the heavier it is to pull yourself up.
Bulgarian squats:
Do a close stance, the closer the stance, the more front of the tight, the longer the stance, the more glutes and hams.
Go as far down as you can, but stop before the resting leg hits the ground, that way you have to use your muscles to stop and reverse the down movement, this will kill your glutes!
for RDL, Deadlifts, bench and squat
http://training.fitness.com/weight-...es-edit-into-weight-training-101-a-24334.html
read them. Are you new to deads and squats? if so, start light, do you have someone who can show you correct form in person? that would be the best bet.
any questiones?
A1 Back Squat 4x6
B1 Bench press 4x6
B2 Bendt over row 4x6
C1 Ab rollouts 3x whatever you can do
Wendsday:
A1 Deadlift 3x5
B1 Bulgarian squats 2x10
C1 Military press 4x6
C2 Pullups 4x6 (i dont know how many you can do, so get back to me on that)
D1 Renegade Row 3x8
Friday:
A1 Front Squat 3x8
B1 Romanian deadlift 2x8
C1 DB bench press 4x8
C2 Cable row 4x8
--
thats very basic, it would give you gains both size and strenght, but remember, want size? you gotta EAT. Any body part you feel is lagging and might need some isolation?
If you try this for a while, see if it works, it might be too much, might not be, you wont know until you tried.
some exercises you might not have heard of:
Renegade row:
Its really good for stabilization, it will burn in your abs for sure. Be sure at all times to keep the body straight as a plank in the pushup starting position with two DBs on each hand (if you have round DBs it will be hard, then i suggest using one DB and something else to elevate the resting hand and do all reps with one hand before switching) then pull the DB up to your side as in a DB row. While doing this, DONT ROTATE, not at the hips, not at the shoulders, keep straight, the entire point is to keep straight.
heres a pic
Ab rollouts:
start on the knees if you cant on your feet.
Ab Wheel Rollout (read it!)
you can use a barbell instead of a wheel, start with a light barbell, heavier the barbell, the heavier it is to pull yourself up.
Bulgarian squats:
Do a close stance, the closer the stance, the more front of the tight, the longer the stance, the more glutes and hams.
Go as far down as you can, but stop before the resting leg hits the ground, that way you have to use your muscles to stop and reverse the down movement, this will kill your glutes!
for RDL, Deadlifts, bench and squat
http://training.fitness.com/weight-...es-edit-into-weight-training-101-a-24334.html
read them. Are you new to deads and squats? if so, start light, do you have someone who can show you correct form in person? that would be the best bet.
any questiones?
Last edited:
You're on fire today Karky, I've had to rep you twice, I think I'll even take up that routine you just posted and try it for a while (adding in my unilateral stuff of course, and a couple of iso's at the end).
p.s. I love the little spelling mistakes like 'bendt' that creep into your posts and remind me that English is your second language. Us Brits are terrible when it comes to foreign languages.
Damn, I'm in a good mood today, I think I've repped half the board already!
p.s. I love the little spelling mistakes like 'bendt' that creep into your posts and remind me that English is your second language. Us Brits are terrible when it comes to foreign languages.
Damn, I'm in a good mood today, I think I've repped half the board already!
Sick as
its now 1:26 am here and i must get to bed but i will get the low down on what you have done for me in the morning 
Dang, english is karky's second language? I couldn't even tell.
woodt how much water do you think i should drink and good amount of rest between sets would be ?
Hmmmm after trying ab roll outs all i can say is....FARK THAT !!! my legs are way to long for this. I tried doing it with a dumbbell at home and jeez is it hard :drooling1: i did like one and was rooted 
Correct me if I'm wrong but, I think you should have added that you don't have to work out monday, wednesday, and friday every week consecutively
or workout every other day consecutively. You should workout when you feel 100% recovered prior to your next workout.
Can you remind what A1, B1 and the other numbers and letters mean again?
doesnt matter if its Monday, wendsday friday, or tuesday, thursday, saturday. After that you probobly will feel recovered by then, if you dont, its too much for you. If your a bit sore it doesnt matter, train through soreness, if your constantly really sore, its too much.
and yeah, i probobly should have said. the same letters are supersetted. For example, B1 and B2 means do a set of B1, rest do a set of B2 rest, and repeat for all the sets.
and read the entire link about ab rollouts, you can do them on your knees too. just read it all, theres important form info inn that link too.
dont you have a barbell at home?
and yeah, i probobly should have said. the same letters are supersetted. For example, B1 and B2 means do a set of B1, rest do a set of B2 rest, and repeat for all the sets.
and read the entire link about ab rollouts, you can do them on your knees too. just read it all, theres important form info inn that link too.
dont you have a barbell at home?
Nope i only have 2 dumbbells that i hardly use any way because i go to the gym.
i only have 2 dumbbells that i hardly use any way because i go to the gym.