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-- Working Out Thread Part II
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quote:

Originally posted by Haunted no such thing as "lower" chest, theres only one chest muscle. you people really shouldn't take anything you read about fitness of a music forum to heart, go to a real fitness forum if you want to learn anything http://forum.bodybuilding.com/

Now I'll know exactly what to post in a workout forum if i become a scrawny, know-nothing jackass. Thanks man.

quote:

no such thing as "lower" chest, theres only one chest muscle. you people really shouldn't take anything you read about fitness of a music forum to heart, go to a real fitness forum if you want to learn anything http://forum.bodybuilding.com/

I checked it out, seems like theres a large amount of steroid users there?

So anyways, I wanna go back to the gym tomorrow (Friday), but my arms are still sore as fucking hell, so I can't do any more arm workout. Anyone got any tips on what I could do to make my arms feel a bit better? Ice pack or something?

Also if I do go back I suppose I could work on my ab area or something, right now all I really care to do is arms + abs, upper body, etc. I don't wanna do my legs at all (maybe later, once I get good in upper body).

But yea it was fun on Wednesday, I was a bit worried but it turned out okay.

quote:

Originally posted by Haunted no such thing as "lower" chest, theres only one chest muscle. you people really shouldn't take anything you read about fitness of a music forum to heart, go to a real fitness forum if you want to learn anything http://forum.bodybuilding.com/

wrong there are two types of chest muscles, pectorial major and pectorial minor.. pectorial minor smaller muscle, underneath pectorial major, branches off into the deltoid region (shoulder )









Pectorial major is the larger muscle located on top of pectorial minor which connects to the sternum and deltoid region



You can isolate your lower pectorial major by doing decline bench excercises and cable chest flies

(hence why they have those excercises lol)

i'm also a member of bodybuilding.com forums.. i dont post there much id rather post here where we can share experiences, excercises and nutrional information. in a community type sort of fashion




source

http://education.yahoo.com/reference/gray/subjects/subject?id=122#i411

quote:

Originally posted by Nrg2Nfinit wrong there are two types of chest muscles, pectorial major and pectorial minor.. pectorial minor smaller muscle, underneath pectorial major, branches off into the deltoid region (shoulder ) Pectorial major is the larger muscle located on top of pectorial minor which connects to the sternum and deltoid region You can isolate your lower pectorial major by doing decline bench excercises and cable chest flies (hence why they have those excercises lol) i'm also a member of bodybuilding.com forums.. i dont post there much id rather post here where we can share experiences, excercises and nutrional information. in a community type sort of fashion

Tru tru..I bet that those forums are full of mean juicers lol...

quote:

Originally posted by Ibizadreamer AG Tru tru..I bet that those forums are full of mean juicers lol...

most probably.. but its not even that.. people get very opinionated and think if it works for them.. its the only way.. i like it here because we have more rational

Ya...we're all on the same about plus we're very hospitable

quote:

Originally posted by Nrg2Nfinit i like it here because we have more rational

You're wrong about that pal.

It's MY WAY OR THE HIGHWAY. Patrick Swayze style.









































j/k



I just got back from doing deadlifts, leg extensions, shrugs, behind-the-neck pulldowns, and lunges......all on an empty stomach.

That's what I get though for a 4 day business trip full of Joes Crab Shack, Pappasitos, Logan's Roadhouse, etc....


/me FAT ASS

I'm sorry but you're wrong. There are two chest muscles yes, but only ONE that's worked by any push exercise such as ANY BENCH PRESS INCLINE DECLINE FLAT DOESNT MATTER.


the Major is worked by all 3 bench presses.

the minor is only worked by dips and slightly with flys

http://www.exrx.net/Lists/ExList/Ch...l#anchor1154604


what i ment by only one chest muscle is to clear up the myth that most people have including you that you can isolate parts of your major chest muscle, when you can't. decline incline and flat all work the same chest muscle, the major. the minor is only worked by dips. there is no "lower" or "upper" chest muscle.




Floorfiller when have you ever seen my picture? what the fuck are you talking about? Was it when I posted a picture 2 years ago just a month after I started working out? OH SHIT. you got me beat. fucking troll. Don't answer, because I don't care and most likely won't read it.

quote:

Originally posted by Haunted Floorfiller when have you ever seen my picture? what the fuck are you talking about? Was it when I posted a picture 2 years ago just a month after I started working out? OH SHIT. you got me beat. fucking troll. Don't answer, because I don't care and most likely won't read it.

alright i won't answer

Haunted is adorable...St Pattys week is going well btw....ive had about 70 pints of guinness so far

quote:

Originally posted by Orbax St Pattys week is going well btw....ive had about 70 pints of guinness so far

ANIMAL!!!!

70 pints. for a non-irish that's good.
paddys day was quite good for me (bad for eating) lots of beer, lots of cocktails, lil' vodka and an hours flying that morning(awesome). paddys day in ireland resulted in over 700 arrests, and in my estate a 17 year old was stabbed and is now critical in hospital.
eh maybe we do drink a little too much

aye been averaging 15-20 pints a night since Sunday today is last day of St Pattys week mates. Gonna go out in style. Work updates will start in a day or so


so I guess ive had closer to 100

quote:

Originally posted by Haunted I'm sorry but you're wrong. There are two chest muscles yes, but only ONE that's worked by any push exercise such as ANY BENCH PRESS INCLINE DECLINE FLAT DOESNT MATTER. the Major is worked by all 3 bench presses. the minor is only worked by dips and slightly with flys http://www.exrx.net/Lists/ExList/Ch...l#anchor1154604 what i ment by only one chest muscle is to clear up the myth that most people have including you that you can isolate parts of your major chest muscle, when you can't. decline incline and flat all work the same chest muscle, the major. the minor is only worked by dips. there is no "lower" or "upper" chest muscle.

ok i did some research and yes it seems that you are partially right

quote:

One of the most common assumptions in the world of iron is that the decline bench is the best for developing the lower pecs. However, this familiar premise may be nothing more than another unfounded gym myth. According to the Barnett EMG study, the flat bench produced much more electrical energy in the lower pecs than did either the decline or incline positions. "I agree with this research" says NPC National Champion and pro bodybuilder Jay Cutler, "The flat bench is much better for lower pec development than the decline."

but this also doesnt necessarily mean that doing a decline wont incease the isolation your lower pectorial major head. But its recommended thus for the lower and middle part of your pectorials to do flat bench, since it produces teh most energy during hte push


now to upper pectorials:

quote:

Now we all know that the incline bench hits the upper pecs. Right? Since the upper pecs seem to help to raise the arm, this would make sense. The incline position would put the arm in more of a flexed position than either the flat or decline positions. According to EMG studies this advice seems to be pretty much true. The Barnett study tells us that the incline position produces just slightly more electrical energy in the upper pecs that either the flat or decline positions. However, the flat bench was found to be very close. While the difference between the two was considered insignificant, the slight advantage of the incline over the flat bench in upper pec activation may be just what some of us need to further develop the upper pecs. "This is all very true," says Robinson. "There is no doubt the incline bench hits the pecs more than the flat bench."

So thus incline bench is a necessity to develope the upper chest area over the central and lower area.


You have to remember as well that when working out and trying to increase strength.. you reach many plateus.. thus it is important to try to change your angles, and change hte excercises in order to further develope certain muscles, or certain parts of the muscles.


















source:

http://nbaf.com/nbaf/apr8pgg.html

Bicep Curl (DB):
15 x 12 , 15 x 12 , 15 x 11 , 15 x 10

Cable Curls (Single-arm):
10 x 11 , 5 x 12 , 5 x 12 , 5 x 12


Tricep Pulldown (Single-arm):
10 x 12 , 10 x 12 , 10 x 6 , 10 x 6

French Press (BB):
35 x 12 , 35 x 12 , 35 x 12 , 35 x 12


Forearm Curls (BB):
25 x 12 , 25 x 12 , 25 x 12 , 25 x 12

Rope Curls:
10 x 5 , 10 x 5 , 10 x 5 , 10 x 5

way to be Jason! glad youre still in there. Hows the progress?

Im pretty hungover...i no shit didnt get more than 3-4 hours of sleep since last saturday (per night)

cant wait to sleep like....a day away.

progress begins tomorrow or something

heres mine, first time since last saturday, be hitting it monday tuesday and wednesy to make up for the slacking

Dumbell curl
8 x 8, 10 x 8, 10 x 8

incline curl
8 x 8, 8 x 8, 8 x 8

tricep kickback
6 x 8, 6 x 8, 6 x 8

lateral raise
4 x 8 4 x 8 6 x 8

front raie
6 x 8, 6 x 8, 8 x 8

then dips, 3 sets of 5.

quote:

Originally posted by Orbax way to be Jason! glad youre still in there. Hows the progress? Im pretty hungover...i no shit didnt get more than 3-4 hours of sleep since last saturday (per night) cant wait to sleep like....a day away. progress begins tomorrow or something

i told you im' gonna win biatch hehehe ...

i'm still keeping to that stuff we talked about that one night hehehe...its working really well...i'm liking it a lot...i'm fucking completely exhausted. but i'm gonna try and do a second part in a little bit...feeling realy good about this shit. i'm gonna be looking good by summer hehehe...


how are you and mason doing?

Here's my current status:

I've been making a pause with weight training this week.
I did a 30 minute cardio (9.5 km/h all the way) and abs on monday, and nothing else after that.
Today I did legs and abs, but excluding squats.
My dog literally bit my lip on thursday (and I have 3 stitches now, don't ask) and I got a shot of tetanus so my shoulder hurts, which brings me to inability to do any exercise for upper body except for abs.
I can't do squats either, because my shoulder hurts when I'm in position for squats.

Today's leg workout was good, though. I did abs as usual, and here's what I did for legs:

Leg press
8x 120 kg (266 lbs)
8x 155 kg (344 lbs)
6x 185 kg (411 lbs)
6x 205 kg (455 lbs)

Leg extension
8x 35 kg (77 lbs)
8x 40 kg (88 lbs)
8x 45 kg (100 lbs)
8x 50 kg (111 lbs)

Lying leg curl
8x 20 kg (44 lbs)
8x 25 kg (55 lbs)
8x 25 kg (55 lbs)
8x 25 kg (55 lbs)

lol @ Gauss. what the hell did you do to your dog.


Dunno how masons been. Ive been out drinking for no shit 2 weeks straight...im exhausted. but whatever. Lifes about fun too

Im gonna be starting a cardio heavy routine though. Ive already gained 35 lbs from where I actually started a couple years ago and Im plateauing hard. Im just gonna trim down a bit and work on getting in proportion for a month or so and then start building again.

*sigh*

so fun though

ok it was a short day but ill post what i did

push ups:

60

incline dumbell press:

13 X 55
8 X 65
6 X 70
6 X 70


Flat bench press

10 X 135

Machine press

13 X 70
8 X 70
20 X 40

low cable cross overs (arms straight, downward motion, palms meet)

15 X 35 (on each side)
15 X 35
15 X 35
10 X 35


and then they kicked me out of the gym because it closed

hehe i love reading that and seeing a "must get chest work out before gym closes" mentality

going to the gym

tomoro!!!

quote:

Originally posted by Orbax lol @ Gauss. what the hell did you do to your dog.

I wanted to pet his head before going to school (poor baby "cries" when we left him home alone :|) and he jumped at me (reflex) since he was half awake. He'd never do it on purpose, though.
Later he realised what he has done and you could see he is sorry for it. He was even shivering.
It's more my fault than his.

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