I need help with my chest, I cant get the feeling that my chest has even been worked the slightest bit by any excersise!!!@*(!$&@*($&@$ every other muscle in my body I know when its been worked cause it just wants to collapse and turn into jello, but I never get that in my chest and I could do benches forever without my chest ever feeling like that but my arms and shoulders would reach failure.
Below is my complete workout routine and diet (its working great for every other muscle but my chest) I take every excersise to failure, and do drop sets on the last set of each excersise.
Workouts:
Workout 1 -
Chest:
Pec Dec Flye
Flat Bench Press
Incline Bench Press
Shoulders:
Shoulder Press
Side Laterals
Abdominals:
Abdominal Crunch
Weighted Side Bends
Workout 2 -
Back:
Lat Pull Down
Seated Row
Shrugs
Deadlift
Triceps:
Overhead Tricep Press
Tricep Extension
Workout 3 -
Quads:
Squat
Leg Curl
Biceps:
Preacher Curl
Barbell Curl
Forearms:
Palm Up Forearm Curl
Calves:
Calf Raise
Rep/Set:
monday tuesday wednesday thursday friday
week 1: workout 1 workout 2 workout 3 workout 1 workout 2
rest - 120 sec
2 sets
8-11 reps
week 2: workout 3 workout 1 workout 2 workout 3 workout 1
rest - 90 sec
3 sets
4-7 reps
week 3: workout 2 workout 3 workout 1 workout 2 workout 3
rest - 90 sec
3 sets
4-7 reps
week 4: workout 1 workout 2 workout 3 workout 1 workout 2
rest - 60 sec
4 sets
8-11 reps
week 5: workout 3 workout 1 workout 2 workout 3 workout 1
rest - 60 sec
5 sets
4-7 reps
week 6: workout 2 workout 3 workout 1 workout 2 workout 3
rest - 60 sec
5 sets
4-7 reps
REPEAT FROM WEEK 1
Diet (Average day)
Workout Week Diet
Calorie Total: 3500
Protein gram total: 288
Carbohydrate gram total: 575
10:00am #1 - pre-workout meal:
9 ounces meat or fish (0g carbohydrate, 54g protein)
1 raisin bran muffin (35g carbohydrate, 0g protein)
Shake:
- 2 cups orange juice (50g carbohydrate, 0g protein)
- 1 banana (25g carbohydrate, 0g protein)
- 3 tablespoons honey (60g carbohydrate, 0g protein)
- 1 teaspoon vanilla extract (0g carbohydrate, 0g protein) [for taste]
- 1 tablespoon of hemp oil (0g carbohydrate, 0g protein)
1 cup skim milk (13g carbohydrate, 9g protein)
4 cups of water (0g carbohydrate, 0g protein)
1 mens one a day vitamin tablet (0g carbohydrate, 0g protein)
[ 183g carbohydrate, 63g protein ]
11:00pm - Workout
12:00pm #2 - post-workout meal:
1 serving of n'large2 mrp (87g carbohydrate, 52g protein)
Shake:
- 2 cups orange juice (50g carbohydrate, 0g protein)
- 1 banana (25g carbohydrate, 0g protein)
- 3 tablespoons honey (60g carbohydrate, 0g protein)
- 1 teaspoon vanilla extract (0g carbohydrate, 0g protein) [for taste]
4 cups of water (0g carbohydrate, 0g protein)
[ 222g carbohydrate, 52g protein ]
3:00pm #3 - meal 3:
1 serving of n'large2 mrp (87g carbohydrate, 52g protein)
4 cups of water (0g carbohydrate, 0g protein)
[ 87g carbohydrate, 52g protein ]
6:00pm #4 - dinner meal:
8 ounces meat or fish (0g carbohydrate, 48g protein)
1 cup of pasta (60g carbohydrate, 0g protein)
1 cups skim milk (13g carbohydrate, 9g protein)
4 cups water (0g carbohydrate, 0g protein)
[ 73g carbohydrate, 57g protein ]
9:00pm #5 - bedtime meal:
8 ounces of chicken (0g carbohydrate, 48g protein)
1 cup sugar free cereal (20g carbohydrate, 0g protein)
1 cup skim milk (13g carbohydrate, 9g protein)
4 cups water (0g carbohydrate, 0g protein)
[ 33g carbohydrate, 57g protein ]
Anyways... any comments, questions, suggestions would be helpful.
