ShapeFit.com

[swanso5]

Katies Program

Deadlift Set Up - don't do a wt you don't think you can get the reps for but go as far as you can, I bet you'll be pleasently suprised with how far you'll get by the 3rd week here

week 1 deadlifts work up to a 5 rep max wt then do 3 sets of 2 with that wt
week 2 deadlifts work up to a 4 rep max wt then do 4 sets of 1 with that wt
week 3 deadlifts work up to a 3 rep max wt then do 6 sets of 1 with that wt
week 4 do 3 x 3 with 60% of 3 rep wt from week before

day 1
deads as above

Push Ups / Inverted Rows on smith machine/power rack 4 x 6 - use the right pin setting...you shouldn't have to change it to get all the reps...by the way for every exercise i'd rather you get all the reps on the first week then not

single arm db push press (shoulder press with leg assistance) / face pull 3 x 6 / 12

prone plank x 2mins or as long as you can / burpees x 15 as quick as you can x 3 cycles

day 2 - deadlift technique practice if you get to the gym w/ 30% of the wt you used the day before...this is meant to be piss easy, no fatigue inducing here..then 20mins of cardio at 60 - 70% no longer

day 3

chin ups same set up as deadlifts

chest supported db row / db bench press 3 x 8

mini band side steps / bb static lunge holding wt in front of shoulders 4 x 10 / 6

side plank x 45secs or as long as you can / low box or bench or step jumps x 20 x 3 cycles

day 4 - off

day 5

front squat 4 x 6

pull ups / scap push up 3 x 8 / 15

seated cable row / dips 3 x 12

leg matrix - lunge jumps x 12 each leg / squat jumps x 12 / static lunges x 12 each leg / squats x 12 all in a row without rest aiming to do it within 2mins then work down to 90secs...rest the time it takes to do it x 3 cycles

day 6 - same as day 2

day 7 - off

off days can be walking etc but nothing fatigue inducing, these are growth days so eat up too

as far as food goes you know what to do but we need to apply it all the time...if possible i'd rather you train later in the day for a couple of reasons...1 - your nervous system takes 3hrs to wake up which is the main player in strength work so if it isn't really firing you won't get great gains like you could and 2 - if you have more fuel/meals in you then your workouts will be more productive...eitheray follow whatever plan you need to from the "read before posting..." article

have i left anything out???





back mass... deads

[Boss Man]

[katiesuarez]

Sunday:

#1: Strawberries, oatmeal, protein, coffee w/ cocoa and Splenda

Training:
• Jump rope five minutes
• Lunges 5 x 5
• Squats 4 x 6
• Chin-ups 5 x 5
• Pushups 5 x 5
• Dips 5 x 5
• DB Rows 3 x 8

#2PW: Protein shake w/ oats (I ran out of rice)

#3: Sweet potato and salmon

#4: Yogurt and flaxseed

#5: Chicken, veggies and fish oil

#6: Chicken, veggies and fish oil

Hi guys. Sorry, but I was still feeling under-the-weather by Wednesday evening. I probably should have skipped my workout that day. I felt lousy the rest of the week. I slept most of the day on Saturday, but I felt much better by Sunday. I guess I just needed a brief hiatus.

Swanso, thank you ever so much for the new routine. I have a few questions about it:

1. Only two days of cardio per week?
2. Only easy cardio and not HIIT?
3. When you say “pull ups / scap push up 3 x 8 / 15” and “seated cable row / dips 3 x 12”, does that mean I need to choose either pull ups or scap push ups and either rows or dips?

[swanso5]

- you don't really neeed cardio with your frame, ecspecially if your trying to build muscle...save the calories for growth...we can alter as we go if needed but you're not eating anywhere enough to fuel both wts, cardio and muscle growth...not yet anyway
- yep easy cardio for the same reason
- those exercises are pairs so you'd do both of them...pull ups 3 x 8 / scap push ups 3 x 15...just saving myself some typing...it was past my bedtime when i was doing it

[katiesuarez]

Monday:

#1: Strawberries, oatmeal w/ protein, coffee w/ cocoa and Splenda

Training: 20 min HIIT on stationary bike, 10 min low intensity

#2: Yogurt w/ flaxseed and protein

#3: Chicken, veggies and fish oil

#4: Chicken, veggies and fish oil

#5: Whole-wheat pasta w/olive oil, fish oil (I know this was a no-no)


Thank you, Swanso. I will start my new workout on Sunday, just as soon as I figure out what some of these exercises are, and I will try to back off on the cardio. I appreciate your help!

[katiesuarez]

I went up another 5lbs on my deads yesterday. Now I'm up to 61lbs. Hopefully, I should hit 100 within two months.

I still haven't weighed myself in quite a while. I will as soon as I reach 100lbs on squats and deads.

[katiesuarez]

Well, I am up to 76lbs on my deads. It has been a struggle because I fractured my back again. No more running for at least another two months.

I am stuck at 48lbs on my BP. It has been like that for a month, but I cannot seem to go any higher for the life of me.

[Christopheel]

Fractured !?!?!

And a month with the same weight ?

Have you tried different things for bench ? If let's say you've done 5x5 on bench at 48lbs, maybe you should try push-ups instead, or even switch it to a lower weight at 4x6 etc.

But seriously, back fractured ? Aww so bad you would have reached that 100 lbs easily.

[Boss Man]

You've got a fractured Back so it's understandable.

You haven't got Spondylolysis by any chance, as that can be a very slight but painful fracture of the lower Back.

I hope you get better soon, and you WILL get your ability up as soon as you're able, but you will have to keep eating some reality pie for a while, until the Back is completely compus mentis again.

[swanso5]

how did we injure the back?

get those inverted rows/pull ups into gear and you'll increase...also lower reps and heavier wts as suggested

[katiesuarez]

I have a stress fracture in my sacrum. I got it last year. It was caused by too much running, so I had to cut back for several months. This spring and summer, I increased my running again in between weight training. I overdid it and now I have a fracture in the same place.

I am still doing deads. Progression just came to a halt for a bit. I still plan to hit 100 by the end of the year, just not by October, which was my original goal.

When I do BP, I get pain in my shoulders. I can do 4 x 6, 5 x 5, 3 x 10, etc at 48lbs, but I absolutely cannot go any higher. Will pushups do the same thing as BP?

[swanso5]

for shoulders try the sleeper stretch (search) to open up the gh joint and if still pain go to db chest presses...technique may be an issue too...make sure elbows and shoulder blades are tucked in nicely

[katiesuarez]

I will try that. Thank you, Swanso.

[katiesuarez]

Sorry, I'm terrible about keeping my journal updated.

As of right now, I am up to 87 on my deads. I'm still trying to hit 100 by the end of the year. Over the past two weeks, I have noticed pain in my left hip. Has anyone else experienced this? Any suggestions?

[Boss Man]

I wouldn't be sorry for anything, you've got a life to lead, and you must be the priority here. Eveyone understands, and you've always been a first rate part of this community .

If you're getting a hip issue it might be technique based. It could be the positioning of the Hands, or the positioning of the feet. If you have one turned out more than the other, one Leg too wider than the other, one hand too far along the bar than the other, causing slightly uneven weight distribution.

Could be you did it once, and then even good technique could exacerbate any problem you might have.

I'd suggest you go about 50% weight for a session, make sure you bag a mirror for it, and then really focus on the technique, to make sure you're not making any postural errors that miight be contributing to the Hip problem.

If it's only a slight issue, like a mild twinge, as opposed to a sharp or shooting pain, going lighter, shouldn't enflame the situation.