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Workout Thread IV (pg. 117)
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| manmoobs |
| quote: | Originally posted by chach
Chest OH YEAH!
Bench Press
155 x 10
165 x 8
190 x 6
205 x 6
205 x 6
Might throw up the weight to 225 for last set if I feel good
Incline Machine Press
lol whatever 2 45’s on each side is x 10 (practice warm up if you need it)
+5 x 8 (acclimation)
+5 x 8
+10 x 6
other set maybe ?
Decline
135 x 10
135x 10
145 x 8
145x 8
Sherdding them! :gsmile:
Machine Fly
80 x 10 (practice warm up if you need it)
85 x 8(acclimation)
90 x 6
100 x 6
Standing Cable Cross-over
30 x 10
30 x10
35 x 10
35 x 8 |
Add another warmup set or two of 10 to your benchpress. After the set of 8 go to 190x1. Then do three sets with 210 and shoot for 4-6 reps on each set. If you can do more than six, it's too light, less than 4, too heavy. Rest at least 2 min between sets. Do the exact same thing with the incline presses, but without the warmup sets this time. Same thing with declines, only scratch the warmups again. Three sets on each exercise, heavier weight, 4-6 reps. Try it out. I am. Also get rid of the flys and crossovers. I don't know if you're seing gains now, but you're going to overtrain doing so many exercises just for chest after a while.
Note that i'm pretty much assuming you want to get stronger and/or bigger. And I don't know what your maxes are so that's why I say whatever is good for 4-6 reps, no more no less. Make sure you find a weight and stick with that one though in all three 'work' sets. Increase that weight as you get stronger. It may take a while, even weeks to figure what this weight will be for you on each exercise. I've done this method for a week so far and I still am having trouble calibrating the right amount of weight that will keep me under 6 and above 4 for three sets. |
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| noikeee |
| quote: | Originally posted by manmoobs
There is no 'correct' way to begin or end a curling movement as far as when and where you twist your wrist along the way, if that's what you're talking about. |
I wasn't rotating at all, when I was supposed to (atleast to do that particular movement, lifting/pulling the weight without rotation is another exercise i think) |
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| chach |
| Ya but right now my goals are getting toner and more definition the strength is there especially on my chest Ill scratch of the cable crossovers and Ill try to keep it light on the flys. Thanks for your insight |
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| chach |
wow i love chest day it makes me feel like tearing a puppies head off!!
:happy2:
I threw up 225 on my last two reps 6 times like it was my bitch AHHHGAERRRRRAGHHGH!!!!
overall i was stronger then i thought, although after doing incline my muscles were starting to fail, either way i finished my workout and finished strong. took it easy on cardio ran a fast 1.5 miles.
right now im eating some good ass salmon and spinach tortellini :gsmile: |
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| Orbax |
| i wish I could bench 225 :( |
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| chach |
| quote: | Originally posted by Orbax
i wish I could bench 225 :( |
Thats a lie straight out of hell !!
:mad: :mad: |
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| Orbax |
| lol I havent had a spotter in a while I dont know. Highest ive gone by myself is 205 |
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| chach |
| quote: | Originally posted by Orbax
lol I havent had a spotter in a while I dont know. Highest ive gone by myself is 205 |
True I always just ask someone to spot me, you should do the same. |
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| Masonious |
| quote: | Originally posted by chach
True I always just ask someone to spot me, you should do the same. |
He told me that when he starts to talk to other men he starts to quiver so that's probably why he hasn't had one :/ |
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| chach |
| quote: | Originally posted by Masonious
He told me that when he starts to talk to other men he starts to quiver so that's probably why he hasn't had one :/ |
LOL!
You should be spotting him like a good brother should :o
although you can probally bench more then 205 ;) |
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| Masonious |
| quote: | Originally posted by Orbax
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wtf - no ty retort? why do i even try? |
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