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  1. #1
    Registered User mamaherrera's Avatar
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    is this workout safefor twice a week

    I've heard so much that deadlifts shouldn't be done with squats, not twice in a week.etc, so I am wondering if this workout looks safe for twice a week or how would you modify it. Thanks so much
    Andrea
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  2. #2
    Registered User Partyrocking's Avatar
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    What workout are you talking about?
    You can't help the hopeless.

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    Best Gym lifts: 355/185/380
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  3. #3
    Registered User mamaherrera's Avatar
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    mamaherrera is offline
    Originally Posted by Partyrocking View Post
    What workout are you talking about?
    Ay silly me!!!! I can't believe I just did that. Here it goes and thanks for taking a look.
    Superset:
    cable pull-throughs 4 x 12 with a 2 second hold and squeeze of the abs and glutes at rep lockout
    goblet squats 4 x 6 with a 2 second pause in the bottom – use Dan John as a guide on technique
    during rest interval: sideways monster walks x 6 per side
    Superset 2:
    Weighted Hip thrusts 4 x 10 --heavy as possible with a hold at top and squeeze of abs/glutes
    Stationary Reverse lunges with dumbbells 4 x 8 per leg – focus on outside of hip firing hard (same part that should be burning in monster walks.)
    during rest interval: Roman chair leg raises x 8 with squeeze at top–AVOID hip flexors working. If you can’t feel your abs and you only feel hip flexors, or mostly, use a different exercise
    Superset 3:
    dumbbell romanian deadlift 4 x 10 heavy, focusing on glute squeeze
    dumbbell step-ups 4 x 8 per leg heavy – focus on pulling yourself UP with your heel, not pushing off with your ground foot. Again glute squeeze and outside of hip focus.
    during rest interval: stir the pot ab exercise
    Last exercise of the day would be back extensions with glute squeeze for 3 x 12-15.
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  4. #4
    Registered User Partyrocking's Avatar
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    Partyrocking is offline
    Sounds fine for a high volume leg day. I would just make sure that you can control the weight w/ each exercise.

    Heavy shouldn't mean form compromising, especially when you have a lot of work to do.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

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    Best Wilks=370.84
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  5. #5
    Registered User mamaherrera's Avatar
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    mamaherrera is offline
    Very good points. Thanks so much for your feedback. Im tempted to do bridges instead of hip thrusts because the set up on my own intimidates me. And i have a hamstrin injury at glute insertion.
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  6. #6
    Registered User SheraW's Avatar
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    If it feels fine do it. I've done full body squats deads and everything inbetween 3 or 4 times a week, I'm leaner now than in competition and have actually gained more shape and definition in my legs and glutes, just switching back to a split. If you do it try to leave some rest days in between for the legs to rest up. I got away with it because I would switch reps variations and equipment. Although I would squat everyday... but not necesarily to failure. Go heavy at the beginning of the week and aim for conditioning at the end by doing higher reps with less weight and/ or use bands and plates for hip thrusts etc... If your legs feel good by the end of the week.
    It's the burn, the exhaustion.
    -It's feeling weak in the legs and knowing you did some good.
    -It's the feeling of euphoria, that carries you through those first twelve hours
    ... and the pleasant ache that follows you for the next twelve.

    No other activity can change your life, attitude or emotions more.

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  7. #7
    Registered User mamaherrera's Avatar
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    mamaherrera is offline
    Thanks so much. Very good points made
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