Program & Diet

jigglypuffstuff

Just a quick checkup to see if this is suitable..basically im a martial artist..was doing a 6 day routine which was like this

1 Shoulders/legs
2 Core/ 5 mile run
3 Back/Biceps
4 Core/ 5 mile run
5 Chest/Triceps
6 Core/ 5 mile run

Now in the last year i bulked from 135lbs to 160 then cut to 155 and am about 10% bf..thing is that routine takes too long on average 1hr 45 in the weights room on the lifting days so i want to change to 5 days @45mins - 1 hr max like so

1 Shoulders
2 Legs
3 Back
4 Chest
5 Arms

Ill do my 30 mins jogging and corework at home everyday The reason i need change is due to college

Diet is like follows..Ill post a sample of a day i tracked a few months back

http://i43.tinypic.com/2wm2c5x.jpg

Im 23 5ft 10 and 155lbs...im just wondering is there anything i should add/change?? rhr is also between 53-55

will there be any negative effects of changing???...

also i dont deadlift or squat due to reasons which include the current state of my knee (pics can be provided)..are leg press & hyper extension ok for now??

also any other suggestions?? sorry for all the questions but better to get it all out now than over 3-4 threads..Specifics of the program can be provided if needed!!

Hanley

If squats are out, leg presses really should be too.

Do you typically do your MA training on top of that??

jigglypuffstuff

Hanley wrote: »

If squats are out, leg presses really should be too.

Do you typically do your MA training on top of that??

Yes and while the martial arts broke for the summer i was also jogging 6km on my weight days to compensate..why do you ask??:)

Am its more a case of stability to be honest..I had a nasty injury a while back where i dropped a BB on my neck doing calf raises..hit a disk and was sore for a long time after and to this day still hurts a t times....I guess its just a fear that if the knee gives out again similar will happen..and squats would be heavier than that..I was squatting 100kg

A picture of the knee in its current state



As you can see i'd never make a knee model!!!!

jigglypuffstuff

anybody care to give some advice??

Orla K

pone2012 wrote: »

anybody care to give some advice??

See a doctor.
Seriously, lump on knee, not normal.

jigglypuffstuff

Orla K wrote: »

See a doctor.
Seriously, lump on knee, not normal.

ive been 3 times....they believe a ligament or tendon snapped and the muscle has ''dropped'' slightly..in there words they see no need to rectify this unless its causing me problems..I can assure you its not a lump and to the best of my and my doctors knowledge it is indeed muscle as it moves with the whole quad when i flex it....no pain in it...currently leg press 300LBS on it with relative ease... I just don't want to push myself in-case it does go . And if it does go during a heavy squat or DL i know the repercussions will be serious

I was more referring to the advice regarding program switch?? but thanks for your concern:)

Ant11

pone2012 wrote: »

Orla K wrote: »

See a doctor.
Seriously, lump on knee, not normal.

ive been 3 times....they believe a ligament or tendon snapped and the muscle has ''dropped'' slightly..in there words they see no need to rectify this unless its causing me problems..I can assure you its not a lump and to the best of my and my doctors knowledge it is indeed muscle as it moves with the whole quad when i flex it....no pain in it...currently leg press 300LBS on it with relative ease... I just don't want to push myself in-case it does go . And if it does go during a heavy squat or DL i know the repercussions will be serious

I was more referring to the advice regarding program switch?? but thanks for your concern:)

A ligament snap is a serious injury and does need to be rectified. My ACL snapped (agonising pain) and my doctors gave me some bull**** like that and when I eventually got my MRI I couldn't believe the damage. The inside of my knee was destroyed. There was an empty space where the ACL should be. Cartilage was hanging lose and I had bruseing on both my leg bones from impact from lack of ACL support. From your photo there is a lot if inflammation above your knee and you should get it sorted before you make it worse. If I was you I would get a referral letter for an MRI and get your knee sorted. The longer you leave it the more long term damage you will do.

Hanley

Ant11 wrote: »

A ligament snap is a serious injury and does need to be rectified. My ACL snapped (agonising pain) and my doctors gave me some bull**** like that and when I eventually got my MRI I couldn't believe the damage. The inside of my knee was destroyed. There was an empty space where the ACL should be. Cartilage was hanging lose and I had bruseing on both my leg bones from impact from lack of ACL support. From your photo there is a lot if inflammation above your knee and you should get it sorted before you make it worse. If I was you I would get a referral letter for an MRI and get your knee sorted. The longer you leave it the more long term damage you will do.

Very much +1

jigglypuffstuff

Ant11 wrote: »

If I was you I would get a referral letter for an MRI and get your knee sorted. The longer you leave it the more long term damage you will do.

Well ill have to wait as mri's are dear and im a student... late october will be ok..ill be getting a cheque which will cover it

Hanley wrote: »

Very much +1

I didn't think it was that bad honestly?? Ive been training on it since may...although the concern over that pic has me slightly worried now..

Ant11

pone2012 wrote: »

Ant11 wrote: »

If I was you I would get a referral letter for an MRI and get your knee sorted. The longer you leave it the more long term damage you will do.

Well ill have to wait as mri's are dear and im a student... late october will be ok..ill be getting a cheque which will cover it

Hanley wrote: »

Very much +1

I didn't think it was that bad honestly?? Ive been training on it since may...although the concern over that pic has me slightly worried now..

I don't want to worry you or make you paranoid but my knee looked like that too, well a bit worse but similar swelling. The only difference for me was I couldn't train on it leg wise anyway so hopefully yours isn't as bad as mine was. Your health is your wealth is all I will say to you. For the sake of 2/300 euro it's worth it. I've had different knee problems in the past and was put on a waiting list years ago for an MRI for a different problem. It took ages and prolonged my injury. When my ACL went I had built up a fair bit of knowledge about knee injuries and I knew straight away that I needed an MRI. I paid for it myself and I too am a student but there's always some way of getting money when it's your health at risk.

jigglypuffstuff

Update on this. I got the MRI report back today and nothing showed up doctor said it was ok. So should I now get back to squatting again?? or should i perhaps obtain the MRI Itself and get another opinion?? Its no better in terms of aesthetics

Ant11

pone2012 wrote: »

Update on this. I got the MRI report back today and nothing showed up doctor said it was ok. So should I now get back to squatting again?? or should i perhaps obtain the MRI Itself and get another opinion?? Its no better in terms of aesthetics

Is that all the doctor said? 'It's ok', is slightly vague after getting an MRI. Surely the doctor said more than that, or offered some explanation for the swelling. Was the doctor not concerned that the swelling had not gone down at all since the last time you saw him?

jigglypuffstuff

Ant11 wrote: »

Is that all the doctor said? 'It's ok', is slightly vague after getting an MRI. Surely the doctor said more than that, or offered some explanation for the swelling. Was the doctor not concerned that the swelling had not gone down at all since the last time you saw him?

Pretty much to be honest yeah!! I was just as surprised as anyone having paid 200 euro for the the scan and taking a day off college to get it too. He didn't seem to care much just said if your not happy the next step is a sports injury clinic in dublin..Seriously thats 120 miles away and It was hard enough paying for the MRI alone. Confused as to whats the best course of action after that response??

Ant11

pone2012 wrote: »

Pretty much to be honest yeah!! I was just as surprised as anyone having paid 200 euro for the the scan and taking a day off college to get it too. He didn't seem to care much just said if your not happy the next step is a sports injury clinic in dublin..Seriously thats 120 miles away and It was hard enough paying for the MRI alone. Confused as to whats the best course of action after that response??

That's a joke, have you seen the report yourself? There has to be something written on it. Even if there was nothing wrong the report would still say ACL intact, meniscus looks fine etc I would have demanded an explanation. It looks fine, isn't an answer.

Mellor

pone2012 wrote: »

1 Shoulders/legs
2 Core/ 5 mile run
3 Back/Biceps
4 Core/ 5 mile run
5 Chest/Triceps
6 Core/ 5 mile run

Now in the last year i bulked from 135lbs to 160 then cut to 155 and am about 10% bf..thing is that routine takes too long on average 1hr 45 in the weights room on the lifting days so i want to change to 5 days @45mins - 1 hr max like so

1 Shoulders
2 Legs
3 Back
4 Chest
5 Arms

Just to go back to the OP. specifically the part in bold.

You said Shoulders/legs, Back/Biceps, Chest/Triceps days were taking too long so want to switch to single days. In my opinion, you completely missed the issue here. if the work outs are taking nearly two hours, the issue isn't how you split your week, its the exercises you do on each day. Moving to a 5 day split isn't going to solve that. I think looking towards MMA, isolation exercises aren't what need to focus on.

Post up your original three weight days.

jigglypuffstuff

Mellor wrote: »

Just to go back to the OP. specifically the part in bold.

You said Shoulders/legs, Back/Biceps, Chest/Triceps days were taking too long so want to switch to single days. In my opinion, you completely missed the issue here. if the work outs are taking nearly two hours, the issue isn't how you split your week, its the exercises you do on each day. Moving to a 5 day split isn't going to solve that. I think looking towards MMA, isolation exercises aren't what need to focus on.

Post up your original three weight days.

Shoulders / Legs
4 sets db shoulder press
4 sets db shrugs
4 sets calf raises
3 sets of lateral front raise/rear delt machine/close grip upright row tri-set
4 sets leg press
3 sets lunges
3 sets leg curls
3 sets calf raises
3 sets abductors/inner thighs superset

Back/biceps
4 sets Weighted wide grip pull ups
4 sets Seated Row machine ( was db rows but balance affected by knee)
4 Sets Close grip pulldowns
4 sets Hammer curls
3 sets lower back machine (like a weighted hyperextension)
3 sets ez grip curls
3 sets pinwheel curls

Chest/ Triceps
4 sets DB bench press
4 sets Incline db press
4 Sets Cable Flys
4 sets weighted dips
3 sets Close grip bench with kickback superset
3 sets v bar pulldowns

There all done pretty heavy.the dbs presses are 42kg dbs weigted dips i have 40kg on my belt, pullups i have 10kg extra attached considering im 72kg. The reason id to stop DL and squat is posted above

paky

pone2012 wrote: »

Just a quick checkup to see if this is suitable..basically im a martial artist..was doing a 6 day routine which was like this

1 Shoulders/legs
2 Core/ 5 mile run
3 Back/Biceps
4 Core/ 5 mile run
5 Chest/Triceps
6 Core/ 5 mile run

Now in the last year i bulked from 135lbs to 160 then cut to 155 and am about 10% bf..thing is that routine takes too long on average 1hr 45 in the weights room on the lifting days so i want to change to 5 days @45mins - 1 hr max like so

1 Shoulders
2 Legs
3 Back
4 Chest
5 Arms

Ill do my 30 mins jogging and corework at home everyday The reason i need change is due to college

Diet is like follows..Ill post a sample of a day i tracked a few months back

http://i43.tinypic.com/2wm2c5x.jpg

Im 23 5ft 10 and 155lbs...im just wondering is there anything i should add/change?? rhr is also between 53-55

will there be any negative effects of changing???...

also i dont deadlift or squat due to reasons which include the current state of my knee (pics can be provided)..are leg press & hyper extension ok for now??

also any other suggestions?? sorry for all the questions but better to get it all out now than over 3-4 threads..Specifics of the program can be provided if needed!!

do you aim for the same calories everyday?