Chest6's Workout Log

[chest6]

Saturday May 13 2006

Shoulders/abs

Biceps monday so I didnt wanna train them today

Db military
65x10 warm up
80x10
90x10
100x6

incline lateral raises
30x8x3

Weighted crunches 3 sets..45lb plate on chest incline crunches...scissor kicks? (lower abs) off incline ab bench

[*Narkissos*]

nice

[*Narkissos*]

train ur arms FIRST in your regiment on back day and then tri's first on chest day.. u will be amazed at how DIFFERENT everything is.. and promise w/in 3-5 weeks of doing this u will notice some new mucles appearing on ur arms.
just do 1 or 2 primary mass movments for tri's before doing ur chest and like 1 for bi's before back..

I agreed actually.

This is what i do for triceps now... I hit a CGB before i do chest training.

I believe blown_SC does bis before back as well.

I couldn't do that tho... I'd prefer an uber-wide back to huge bis anyday.

Nark

[chest6]

I agreed actually.

This is what i do for triceps now... I hit a CGB before i do chest training.

I believe blown_SC does bis before back as well.

I couldn't do that tho... I'd prefer an uber-wide back to huge bis anyday.

Nark

Same here. My triceps are fine, just lagging bi's. That is my predicament right now. I want more back width and more bicep size..so I gotta pick

[Tbone1975]

I think your numbers are great Chest, and super for a 19 year old. Keep it up!

[chest6]

I think your numbers are great Chest, and super for a 19 year old. Keep it up!

Thanks man..I try

Monday May 15 2006

Back/bis/traps

I like Tai's recomendation. I also have a lagging back, so I'll do back first sometimes and bi's first sometimes. We'll see how that works out.

Wide grip pullups
bw+45 5 reps
bw+25 7 reps
bw 6 reps These felt really good. I found a chained weightbelt on Saturday and got really excited

high row
3px8x3
3p+10x7

narrow grip lat pull
120x10
150x8
170x7

Didnt go too hard on back today. I tried to stay away from lower back stimulation because my body doesn't really do well with deads for more than 4 weeks in a row. Was going to take this back session off, but decided to do some accilleries like these

barbell curls
warm up
95x6
105x4
115x1: 95x4 Mann..dont know where this came from

incline curls
30x8x3 I love these..hit the peak well

Barbell shrugs in front
225x10 warm up
405x8
455x8
495x7 Hard setup here...I have to half deadlift it up..didnt wanna stress the lower back too much so I stopped. The rack was too low and the next highest was too high

db shrugs
100x30...for the hell of it??

[chest6]

Tuesday May 16 2006

Went to lifetime today..this huge nice gym as a guest. Finally somewhere with bigger than 100 lb dumbbells

Chest/tris

DB bench
warm up 65x10
85x10
100x10
120x8

decline bb
185x10
245x8
275x3

incline db
85x8
95x8
110x7

tri dips
bw+45lbx8
bw+70lbx8
bw+70lbx5

skulls
65x10
85x8
85x8: cg bench 10..this really scorched the tris

Very good session today

[Papi93]

Saturday May 13 2006

Shoulders/abs

Biceps monday so I didnt wanna train them today

Db military
65x10 warm up
80x10
90x10
100x6

incline lateral raises
30x8x3

Weighted crunches 3 sets..45lb plate on chest incline crunches...scissor kicks? (lower abs) off incline ab bench

Chest, try using a dumbbell under the chin for the incline crunches. I don't think you will be disappointed.

[chest6]

Chest, try using a dumbbell under the chin for the incline crunches. I don't think you will be disappointed.

Thanks for the input, Papi. Always appreciated from someone like yourself. I'll try that out Friday with shoulders. I left out abs yesterday with chest because I was my friend's guest and he needed to leave..

That seems much easier than a big ass barbell
Good to see you around again...

[chest6]

Thursday May 18 2006

Legs

On 3 hours of sleep cuz of summer school..worked for 6 hours . Felt really weak today..

Squats
315x8
365x8
405x6
425x4

Hack squats (Done a few inches below parallel)
3px8
4px10
4p+25x10
5px10 This felt good

Lying leg curls
100x10
130x10
170x10
200x10 Hams felt strong. I have been slacking BIGTIME on hams for a long time now. I need to get back with it. Theres no platform setup at either one of these gyms for shrugs/sldl/curls etc like back at school

Seated calf raises
3px15x3

I hate cutting. I would be fine with the strength loss if my stomach fat would go away. Strength loss has been more noticable this week since I slashed away a lot of carbs and protein...

[Papi93]

Thanks for the input, Papi. Always appreciated from someone like yourself. I'll try that out Friday with shoulders. I left out abs yesterday with chest because I was my friend's guest and he needed to leave..

That seems much easier than a big ass barbell
Good to see you around again...

I used to do db crunches of a swiss ball, with my feet anchored under dumbbells. You get a greater ROM. Make sure you have double the weight, that is on your chest, anchoring your feet. You will get a great pre-stretch on the abs before you even start the exercise.

[chest6]

Saturday May 20 2006

Tired from work..didnt get much food in today before workout..had a bad headache

Shoulders/abs No bi's..they were damn sore up until yesterday

Db military
warm up
80x10
90x8
100x6 This was pretty tough today..

Incline lateral
30x7 form sucked..
25x8
35x5 Pretty tough..

Abs on swiss ball
50lb dumbell 8 reps 2 sets
65lb dumbbell 8 reps
80 lb dumbbell 2 reps then...feet wouldnt stay put with the 100lber

[Anthony C]

I know your tired bro but your lifts are still holding up pretty good ...Get some rest Peace AC

[chest6]

thanks man Ive been keepin an eye on yours too..just dont post much in there.

[*Narkissos*]

awesome lifts man

[chest6]

Monday May 22 2006

Bi's/back/traps

Took tai's advice and did bi's first. I think I will rotate doing them first and last, because my back isn't great either

Preachers
65x10
85x8
95x6

db hammers
30x12
45x9
55x7

Deadlifts
warm ups..
365x6
385x6
405x6

bent over rows
warm up
275x8
295x9
315x9 Done with wider grip than the previous two

high rows
3px8x2
3p+25x6

wide grip lat pulls
145x8x2
160x6

Db shrugs
100x20x3 Skipped behind the back shrugs..mavs game was on and didnt wanna miss the last bit of it

[taiboxa]

stick w/ Bi's first for atleast 2-3 weeks

[chest6]

Will do..Should I do them 2x or just start them once a week like I used to? thanks tai

[taiboxa]

Will do..Should I do them 2x or just start them once a week like I used to? thanks tai

that is a personal pref u know ur self better than I, or so i HOPE!

[Testostack]

By popular demand (not really just from nark) I think I'll finally get my log up. I can't transfer it all because its in this aol program so I probably wont get everything up til today in.

I started bulking January 17th, which was the first day of the second semester

I workout one bp a week..my routine is like this

Monday- Chest/tris
Tuesday- Back/bi's
Wed-off
Thursday-shoulders
Friday-legs

This is usually how I do it...sometimes I'll miss a day and it will push everything back

January 17 2006
Weight 226

Tuesday (started off a day behind)
Chest/tris

Decline dumbbell
80x8
90x8
100x8

Incline dumbbell
80x8
85x8
90x6

Barbell flat bench
225x8
245x6
265x6
275x3 (2 assisted)

Dips
bw+25lb 8 reps
bw+25lb 6 reps
bw+25lb 5 reps

Skulls
65lbx10
75x8
85x6

Interesting......never thought of doing that.......that way, i mean.

[chest6]

Interesting......never thought of doing that.......that way, i mean.

like wha?

that is a personal pref u know ur self better than I, or so i HOPE!

At this point its a toss up


Tuesday May 23 2006

Shoulders sore as hell again. I hate when theyre sore and I gotta do chest

Chest/tris

db bench
warm up
80x10
90x10
100x8
120x8

db incline
80x8
100x8
110x0 Couldnt get it up..I needed a spotter to get me started
95x10 ahh this felt great

bb decline
185x10
245x3
225x8 overestimated here. Rest btwn sets was cut down so I wasnt as strong

J press
80x10x3 These scorched my tris

pushdows
145x8x2
175x8 One of those machines where you can move more weight than others..

[Testostack]

I meant the way u split your bodyparts up......
Personnaly - and that's just me - i do
Monday - Chest/Back
Tuesday - Shldr/ Bi's/Tri's (supersets for arms)
Wed - Cardio
Thrsd - Legs (Quads/Hams/Calves)
Friday - Chest/Back

and the following week i keep on rollin w/ Shldr and arms on monday and so on.....

Bottom line, EW i do twice the same (switching some excercices obviously) and that makes me doing all bodyparts twice over 3 weeks, and made me progress a lot!!

[chest6]

ohh ok I got ya. I have tried that and its hard for me to do. Esp with shoulders the day after chest day and back and chest on the same day..w arms after chest/back...I overtrain easily I've seen

[Testostack]

Too bad for ya!

That works great for me except that when i hit really hard the legs (like yesterday) my next session is obviously lighter than i could (i usually bench press like 230 2x8) and today that was a 200 2x8......a bit disapointed i have to admit, eventhough pumps were awesome thx to Noxplode!!

[chest6]

haha Noxplode

Friday May 26

Legs

went straight from watchin the end of the mavs game and got to the gym at 1035..it closed at 11..so I was hurrying like hell. Rest in between sets was very short

Squats
315x8
365x8
405x5
425x4 strength loss is showing recently I have trouble gettin parallel with the same weight but I still managed. Have had to decrease teh weight to get there. Seems like when I cut I lose my strength out of the hole..out of the bottom of the movement

short stride lunges
135x8
185x8
245x8
275x6

Leg curls
110x10
170x12
200x9

[Testostack]

Interesting log........keep it up Chest!

[chest6]

24 hour is closed on weekends..what kinna shit is that? Im furious..I guess no shoulder day this week..

[Testostack]

I got the impression that some gym's gonna face a Chest bombing!!

[chest6]

I wish I could do sumthin about it. I thought about breaking in to work out

[Testostack]

.....nice!

[boxingbean]

you mind if i steal your workout???? i like the weds off part...my day for dates with the ladies!!!!

not to mention i have been workin out 1 muscle group a day...n im gettin tired...n when i miss a day..im all messed up for that week..but i lift furniture for a living..so im not too bad off....thx for the thread carna

[chest6]

Yep go right ahead....I've got this up for some reason

[Testostack]

you mind if i steal your workout???? i like the weds off part...my day for dates with the ladies!!!!

not to mention i have been workin out 1 muscle group a day...n im gettin tired...n when i miss a day..im all messed up for that week..but i lift furniture for a living..so im not too bad off....thx for the thread carna

You mean MY workout?

As you see fit!

That's a very basic one but works as hell for me.....

2 weeks ago i was squatting 120 kg (265 lbsx 12 reps) and last week 130 kg (286 lbsx 8 reps) and today that was 140 kg (310 lbsx7 reps) ass on the floor. I was soooo happy, just by sticking to that routine for 6 months and i put 150 lbs (70 kg) on my squat....... 30 kg on my bench press (66 lbs) and so on........

works more than fine for me!!

[chest6]

haha its mine!

Monday May 29

Bi's/Back/Traps

barbell curls
warm up
95x8
115x6
115x5

Incline curls
30x8x2
35x6

Deadlift
warm up
405x3
425x3
455x3 The last like..4 sessions my back has been rounding. Since last back session..I have been going over form in my head a lot and I think I fixed it. I think the bar was too far away from me..I tried keeping it closer in and really concentrating on holding the arch and I faired better. I have never in 4 years old deadlift had a problem with my back rounding so this was new. I thought it was because of overtraining and to take a week off but my week back it still rounded. Anyway this is lengthy I'll stop here..

Bent over rows
275x10
315x8
335x7

Seated rows to sternum
175x10
205x10
225x10

wide wide wide grip pullups
bw 6 reps
bw 4 reps
bw 2 reps At the end of a workout having worked bi's first..these were tough to say the least

shrugs in front
warm up
405x8...safeties were too high here..so i just ran over to the dumbbells..heaviest here are 120s..soon to join a gym with 130s
db shrugs
120x15x2

PWO cardio 18 minutes...new idea to try to drop some bodyfat because it is getting impossible...on top of AM cardio..hope I dont too much LBM..but I mean i cant drop bodyfat any other way

[Testostack]

haha its mine!

Monday May 29

Bi's/Back/Traps

barbell curls
warm up
95x8
115x6
115x5

Incline curls
30x8x2
35x6

Deadlift
warm up
405x3
425x3
455x3 The last like..4 sessions my back has been rounding. Since last back session..I have been going over form in my head a lot and I think I fixed it. I think the bar was too far away from me..I tried keeping it closer in and really concentrating on holding the arch and I faired better. I have never in 4 years old deadlift had a problem with my back rounding so this was new. I thought it was because of overtraining and to take a week off but my week back it still rounded. Anyway this is lengthy I'll stop here..

Bent over rows
275x10
315x8
335x7

Seated rows to sternum
175x10
205x10
225x10

wide wide wide grip pullups
bw 6 reps
bw 4 reps
bw 2 reps At the end of a workout having worked bi's first..these were tough to say the least

shrugs in front
warm up
405x8...safeties were too high here..so i just ran over to the dumbbells..heaviest here are 120s..soon to join a gym with 130s
db shrugs
120x15x2

PWO cardio 18 minutes...new idea to try to drop some bodyfat because it is getting impossible...on top of AM cardio..hope I dont too much LBM..but I mean i cant drop bodyfat any other way

........i figuredthat out after reading yours

[chest6]

Tuesday May 30

Joined a new gym...their dumbbells r hard to balance on ur leg cuz they have a little small 2.5lb or like 1lb rubber weight on the end of the 130s..

db bench
80x10
90x10
100x10
130x0
120x0
110x8 I need to start trying to start this in the up position..I cant for the life of me get up 130 pounds when my elbows are like touching the floor..
after all this ordeal I was burnt out..rest of workout sucked

incline db
80x8
80x8
90x5

decline bb
185x10
225x9
275x 1unassisted 3 assisted

db overhead ext
70x10
80x8
90x6

cg bench
95x10
135x8
155x4 failed and threw my hands to wide grip as a normal bench and couldnt lift it up..had to throw the bar towards my legs and do a half reverse hangclean to get it off me Kinna like what I do after skulls

PWO cardio 15 mins..lower HR this time 60% instead of 68% like yesterday. I dont wanna start losing LBM. When I start cardio 2x a day is when i lose LBM..but I cant lose anymore bodyfat either so I guess I'll have to find the perfect medium...this will take forever to find the perfect balance of cardio and diet so I dont lose LBM and I can drop this spare tire.

CRAP session. I think my preworkout may have messed me up? 2 chicken breasts and sweet potato I dont see why it would? 5 hours sleep maybe? But that has never hurt me in the last 2 weeks. I think the cardio 2x a day is already taking effect from yesterday..time to play with the diet even more...

[Testostack]

One of those days, you wanna break stuff, evrything's fuked up!

[chest6]

Yep...yesterday my friend told me I'm looking smaller than usual. Wow..something like that will stay in my head for weeks

[rockhardman]

NICE #'s bro

[PhishStasH]

Amazing log. Great progress. Will be following...keep it up!!