FiremanSteve’s BodyBlog

Soon to come.

Several weeks ago a friend came into town. It threw my workouts off schedule. That is a good thing.  I have split my workouts into 5 to 6 days

Basically here is my schedule of late:

Day 1 - Quads/Hamstrings:

Squats with a barbell and plates

Dead Lifts with knees bent. I injured my back doing dead lifts without bending at the kneee. Stiff leg dead lifts are not for this old fart.
Hamstring curls - machine
Day 2 - Back (latissimus dorsi, rhomboids)
Cable Rows - Do not lean back as I see so many doing in the gym. Lean forward and pull the weight to you, bringing the v-handle to your chest. You will stop in an upright position. In the following video Charles Glass works with a bodybuilder on his proper back form. Charles Glass knows bodybuilding. See the video below:

http://www.bodybuilding.com/fun/glasscut4.htmLateral rows (squeeze my shoulder blades together when I do these.)
http://www.bodybuilding.com/fun/exerpop.php?Name=Seated+Cable+Rows
Pull Ups- No cheating.Let your body go all way down and then pull all the way back up.
Chin Ups- Same as above. No cheating. Go all the way down, pull all the way back up with no swinging involved. Make your arms and lats do all the work.
Pull Overs with a dumbbell - I pyramid these and the results in my lats are quite a bit of soreness and these are working my lats.
Hyper Extensions - Be careful if your lumbar region in your back is prone to injury. These can exacerbate the problem.

Reverse Cable Extensions - Hard to describe but it is the reverse of a cable cross over.  The target is my rear delts and my rhomboids as well. Squeeze the rhomboids at the peak of the movement.

Day 3 - Shoulders

Cable Front Rotation -

http://www.exrx.net/WeightExercises/DeltoidAnterior/CBFrontRaise.htmlCable

Internal Rotation - These are for my stabilizers and are necessary to keep me from getting injured. I had the "advantage" of learning these in physical therapy in 1996 after surgery for SIP, Shoulder impingement Syndrome. I HIGHLY encourage that you read the article that follows as well as the illustrations.  These can be done with the cable machine in the gym. Just use light weight as your goal is to make your stabilizers stronger, not to build mass from these movements.
http://www.ukclimbing.com/articles/page.php?id=119

Cable External Rotation - See above.

Arnold Presses

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

Shoulder Shrugs (Trapezius)

Some do these on "back" day but I choose to include it on shoulder day.  I choose to use dumbbells with heavy weight for maximum isolation of the traps. Let yourchin rest on your chest when you do these for maximum effect.
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

MORE TO COME SOON!

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