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Khan8 log

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    Khan8 log


    First of all a big thank you to guyfromkop2 for answering all my questions by email and talking to me and giving me this split.


    ok so im pretty sure i know what to do for keeping this log, anyways, it starts monday.
    the split will be:

    monday:
    Squats 2 x 5 OR
    Box squats 2 x 5
    incline Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
    bb good mornings 2x 8
    pull thrus 2 x 20reps video - http://www.midwestbarbell.com/videos...ullthrough.wmv
    decline bench sit ups 2x20
    good girl machine 1 x 25 reps
    bad girl machine 1 x 25 reps
    INCLINE LEG PRESS CALF RAISES (TOE PUSHES) 2x 10 (controlled, and full ROM)


    Tuesday:
    2x20 internal rotation on cable machine (each arm)
    2x20 external rotation on cable machine (each arm)
    Wide grip flat bench 2 x 6 (index fingers on the rings)
    palms facing (hammer) grip db press 2 x 8-12 reps
    tricep push downs 1-2 x 20
    db side laterals 1-2 x 10reps light
    db front raises 1-2 x 10reps light
    bent over db raises 1-2 x 10 reps

    Thursday:
    sumo deadlifts (rotate variations each week, week one from the floor next week in a rack with bar below knee level) 2 x 5
    SEATED leg curls 2x 10
    cable rope crunches 2x20
    (as wide as i can) grip pull ups, one at a time until i reach 7 reps
    bent over bb rows 2 x 4-8reps
    Standing EX bar curls 2 x 8 reps (or your favorite curl here)
    db hammer curls or reverse curls 2 x 8 reps

    15 year old, 148 pounds, about 6' 1".

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    khan, you need to listen me man, i told you to do no more than 8 wide grip pull ups, when you can start doing reps dont go over 2x8, when 2x8 gets easy start straping some weight to yourself. do laying down leg curls or sitting, NOT STANDING. and only do decline situps on squat day, do ab pulldowns on the cable machine 2x20 on deadlift day. if you want me to keep helping you YOU HAVE TO LISTEN TO WHAT I SAY!!!!
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    it says 7 wide grip pull ups, thats not more than 8.
    and i didnt know it was supposed to be seated leg curls, ill change that, sorry.

    and i thought you meant ALL ab work is on decline bench.

    ok i made the changes. routine look right now?
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    nope, change the leg curls to seated or laying and decline abs go on squat day and cable abs go on deadlift day.

    and what are the wrist curls for?
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    ok there we go everything is official thanks
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    do not do standing leg curls. change that.

    and you have to remember what i said about listening. what are the wrist curls for? are you trying to improve your grip?
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    sorry i thought i had changed it to seated


    and yes thats my added forearm workout i have been doing it on leg day for a few weeks i like it i increased to weights a little bit.
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    and its mostly to develope forearms i have puny forearms


    at the same time, it will improve grip too
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    and after this routine (8 weeks) i can start a balanced routine that will be good for muscle size/symmetry right?
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    Quote Originally Posted by khan8
    and after this routine (8 weeks) i can start a balanced routine that will be good for muscle size/symmetry right?

    when you can bench over 225 for reps, squat over 225 for reps, and deadlift over 225 for reps then you can do something else. this is a mass builder and will pack muscle on. but you have to eat, and imean eat a lot, you're 15, you're not going to look like arnold in 8 weeks.

    and drop the wrist curls, you will get big forearms from deadlifting. and if you want grip work, throw in static holds 2x10sec or failure at the end of bench days
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    And the pain sets in. Some people have no clue what they are getting themselves into when they ask for a trainer. I'm watching this thread
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    i thought you said 8 weeks, you never mentioned until im benching squatting and dead 225+

    and not doing incline presses, wont i get ***** tits and no upper chest development? and i know this split is for strength, but i was originally looking for a split for mass/symmetry

    and explain your reasoning for this split, my goals wernt even strength...

    ANYONE if you want to critique this split, go ahead.
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    Sorry bro, if you expect to get in depth help from someone you can't openly try to get alternate help. It's sort of disrespectful. If you don't trust someone then you shouldn't ask for their help in that regard.
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    ok well sorry yea hes helpfull and gave me this routine, but i want to make sure everything is correct/opinions, you blame me for wanting to make sure before i jump into something ive never seen?
    im not just treating this as a "give it a try for a while", as if i have that much time...
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    I don't blame you for wanting the best opinions. However, you should of made sure that was clear since to me it seems that GFK is under the impression he is guiding you through this workout. Something that takes time.

    I just think you need to be clear in your expectations. Post a thread asking for opinions for this and that but don't start a log and after it has started you are questioning things before anyone even posted otherwise.

    Just my opinion man but I know I would take offense.
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    ok well i didnt know it was going to be disrespectful sorry GFK2.

    anyways, feel free to critique
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    Quote Originally Posted by khan8
    i thought you said 8 weeks, you never mentioned until im benching squatting and dead 225+

    and not doing incline presses, wont i get ***** tits and no upper chest development? and i know this split is for strength, but i was originally looking for a split for mass/symmetry

    and explain your reasoning for this split, my goals wernt even strength...

    ANYONE if you want to critique this split, go ahead.
    Sorry khan, but if I was guy and read this post I'd bust one of these on ya

    You'll get bigger as you get stronger, dont worry about it for now. JUST LIFT AND EAT. There is no big fat freggin' secret to training.
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    are u guys joking or something i dont see the big deal if i came across as rude then i apologize end of subject lets get back to training i mean seriously...
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    Its the last line. It basically says "okay, I'll take what help I can get but you sound like you're pulling this stuff out of your ass so if anyone has a better idea give it to me." At least that's how I read it.

    And, good idea. We definitely need to get back to the training portion. In fact, I think it would be a great thing for you to stop stressing so much on the training anymore and just do it. That was a big mistake for myself and many other people. We get obsessed with the details and it really becomes detrimental to do so.

    Good luck with the trianing bud.
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    ok thank you and im still doing the split i trust him enough to follow it, anyways ok ill start posting my workouts starting monday
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    Quote Originally Posted by kwyckemynd00
    Its the last line. It basically says "okay, I'll take what help I can get but you sound like you're pulling this stuff out of your ass so if anyone has a better idea give it to me." At least that's how I read it.

    And, good idea. We definitely need to get back to the training portion. In fact, I think it would be a great thing for you to stop stressing so much on the training anymore and just do it. That was a big mistake for myself and many other people. We get obsessed with the details and it really becomes detrimental to do so.

    Good luck with the trianing bud.
    if anything it was a 'can you please explain the reasoning behind this training so i can fully understand rather than randomly take something off the internet like a dumbass'

    i was just curios about the limited numbers of sets, exercises, etc.
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    you're 15 6'1 148 lbs, i know girls that are bigger than that. basically you are a string bean, getting bigger and stronger should be your #1 priority and this routine will do it for you, any more explination needed?
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    Quote Originally Posted by khan8
    if anything it was a 'can you please explain the reasoning behind this training so i can fully understand rather than randomly take something off the internet like a dumbass'

    i was just curios about the limited numbers of sets, exercises, etc.
    Okay, sure. we all know that between 6-12 reps or so is good for hypertrophy, 1-5 for strength, etc. We've got studies to prove that by now.

    Now, a great way to get big is to lift heavy weights for those reps, right? If you build up a good strength base, you can lift heavier weights for more reps right? So...who do you think will get bigger: the kid who focus' on trainign like a bodybuilder with little weight or one who starts out training for strength and then switches over later? Let me give you a clue. The kid who got strong will be able to do more reps with more weight by virtue of the strength difference. I see his muscles responding more favorably.
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    Quote Originally Posted by guyfromkop2
    you're 15 6'1 148 lbs, i know girls that are bigger than that. basically you are a string bean, getting bigger and stronger should be your #1 priority and this routine will do it for you, any more explination needed?
    nope u basically wrapped it up just a few more questions

    for warm up sets, for example on bench,
    i would do 1 LIGHT set of five (not reaching failure on any warm up set),
    1 LIGHT set of 3,
    1 LIGHT set of 1
    1 LIGHT set of 1
    then start the workout?

    and am i supposed to reach failure on working sets?

    and how did u say to bench to make it less stressful on the RC?
    lost the info
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    and do u guys just like bring a pencil and a notepad with u to the gym and write the weight down after each set?

    thanks
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    Quote Originally Posted by kwyckemynd00
    Okay, sure. we all know that between 6-12 reps or so is good for hypertrophy, 1-5 for strength, etc. We've got studies to prove that by now.

    Now, a great way to get big is to lift heavy weights for those reps, right? If you build up a good strength base, you can lift heavier weights for more reps right? So...who do you think will get bigger: the kid who focus' on trainign like a bodybuilder with little weight or one who starts out training for strength and then switches over later? Let me give you a clue. The kid who got strong will be able to do more reps with more weight by virtue of the strength difference. I see his muscles responding more favorably.
    exactly, thank you kwyckemynd00
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    Quote Originally Posted by khan8
    nope u basically wrapped it up just a few more questions

    for warm up sets, for example on bench,
    i would do 1 LIGHT set of five (not reaching failure on any warm up set),
    1 LIGHT set of 3,
    1 LIGHT set of 1
    1 LIGHT set of 1
    then start the workout?

    and am i supposed to reach failure on working sets?

    and how did u say to bench to make it less stressful on the RC?
    lost the info

    start saving your emails because i'm starting to answer the same questions 3 times now. yes do that as a warm up. on core movements have the last rep be a real grinder and everything else have a couple reps left in you.

    http://www.elitefts.com/documents/jm-article.htm
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    Quote Originally Posted by khan8
    and do u guys just like bring a pencil and a notepad with u to the gym and write the weight down after each set?

    thanks
    yes
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    Oh sure, I don't get **** Guy!
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    Quote Originally Posted by Jayhawkk
    Oh sure, I don't get **** Guy!
    haha sorry jayhawkk, you are 110% right, it is VERY disrespectful, i'll even give you a little kharma for that
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    haha
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    these are rope crunches right
    Cable Kneeling Crunch
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    Woah I thought GFK would of got p1ssed off with you now Khan but he's stuck to you.
    He looks like he knows his things so I'd listen to him considering I'm just a little older than you.
    Best of luck with your log,and to you Guy,you'll need it I think lol.
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    Quote Originally Posted by khan8
    these are rope crunches right
    Cable Kneeling Crunch

    yes
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    Quote Originally Posted by Evo
    Woah I thought GFK would of got p1ssed off with you now Khan but he's stuck to you.
    He looks like he knows his things so I'd listen to him considering I'm just a little older than you.
    Best of luck with your log,and to you Guy,you'll need it I think lol.
    he's only 15 so he's getting some slack, but that slack is almost up
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    for good mornings, sldl, and rope cable pull throughs, i should have a slight bend in the knees with a arched or flat back (not rounded forward) and head facing forward (not down) right?
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    if you google the exercise you'll find pictures of how to do them khan.
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    well it says straight leg recruits lower back and knees bent rerfuits hammies
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    Barbell Good-morning
    Straight legs, back straight/slightly backwards. Generally speaking you don't want your back to arch forward for any exercise so stick with either straight or slightly arched backward.
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    http://www.elitefts.com/documents/sumo.htm
    scroll down to number 8 and it says "Doing 20 to 30 reps of abs is like benching 225 for 20 reps, it’s not going to make you stronger"

    -should i still do reps of 20 for abs?
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