Chest6's Workout Log

[chest6]

Thursday Jan 18

Back

I was all on schedule if the gym closed at 1145 but i completely forgot they closed at 1130 so i missed a lot

trying to stay away from everything that hits my lower back

wg pullups
11 reps
6 reps +5 assisted
4 reps +6 assisted

low rows
180x9
160x12
170x10
180x8

db bent over row..thought id be fine but hurt back a lil
100sx12x3 sooo lightt

cg pulldowns
120x10
100x11
80x11: 60x10

closed

[Haro3]

ur gym is GAY! nothin above 100's. closes at 11 psh that sux

[UberSteroids]

Try looking for another gym in the area Chest.
Looks like You always got some problems from Your current gym.
Closing eary, too icy, too cold, too hot, wtf else ?

[chest6]

Try looking for another gym in the area Chest.
Looks like You always got some problems from Your current gym.
Closing eary, too icy, too cold, too hot, wtf else ?

im joining another gym any day now...one im looking at closes at 11pm and im not sure bout the other...both the other ones im lookin at have dumbbells up to 120s I wish i could find a 150db gym

[Columbus]

where r u bro?

[UberSteroids]

150s ? well, good luck with that. The only gym I remember was a Power House, which got closed down. They had some serious equipment there, D-bells over 135lbs.
I got to Lifetime, they have 130s. It's good for me, since I'm going to jump up to 100s. So, Ill start worrying about it later.
Good luck man.

[chest6]

150s ? well, good luck with that. The only gym I remember was a Power House, which got closed down. They had some serious equipment there, D-bells over 135lbs.
I got to Lifetime, they have 130s. It's good for me, since I'm going to jump up to 100s. So, Ill start worrying about it later.
Good luck man.

Thanks..yeah I have many friends that lift at gyms that carry 150s...at A&M, Mizzou and soon Baylor

[chest6]

Sat Jan 20

shoulders

bb military..havent done in forever.weak
135x10
185x8
205x5
225x3 +1 assist

incline laterals
30x10
30x9
40x6: 30x7: 20x11 hardd

[audis4]

Sat Jan 20

shoulders

bb military..havent done in forever.weak
135x10
185x8
205x5
225x3 +1 assist

incline laterals
30x10
30x9
40x6: 30x7: 20x11 hardd

damn you got some strong shoulders....225 for 3! That's my goal in the next couple weeks.

[chest6]

damn you got some strong shoulders....225 for 3! That's my goal in the next couple weeks.

No way man...I used to hit 245 for 10

Thats why I was laughing at that weight..

[chest6]

Sun Jan 22

Legs

leg press
6px18
8px13
10px11
12px6: 8px8

leg ext
90x15
120x10
140x10
160x8 Nark beats me

leg curl
90x15
120x12
140x10
160x7

Back seems to be improving steadily...Ill probably try very very light squats and deadlifts in 2 weeks or so to be xtra cautious

[SuperLift]

150s ? well, good luck with that. The only gym I remember was a Power House, which got closed down. They had some serious equipment there, D-bells over 135lbs.
I got to Lifetime, they have 130s. It's good for me, since I'm going to jump up to 100s. So, Ill start worrying about it later.
Good luck man.

Lifetime is da sh*t!

[SuperLift]

Are you not undertraining? I feel that I may be overtraining after I have looked through your log. I train 5 days a week, with wednesday and sunday off. I also do more sets and such. Would it be wise for me to tone it down some and maybe take 3 days of rest instead of 2? Thanks!

[chest6]

Probably. The way I train now I have made the best gains with.

Keep in mind that OFTEN I miss exercises, and a lot of the times entire bodyparts because of different factors (gym closing early, me not allowing myself enough time, etc)

[*Narkissos*]

^^Don't kill yourself over it.

You're a student like i am.

Eventually you'll be settled in life and you'll be able to train more stringently.

[chest6]

thats what Ive told myself

Class+work+bb'ing aint easy to do.

Class+work+bb'ing+no sleep+wedding plans is unthinkable

lol all this talk about no sleep and its 535am here and Im still up.

[chest6]

Tues Jan 23

chest/tri

my shoulders were still broken down so I couldnt do as much weight today..

bb incline
warm ups
225x8
275x6 +1
295x1 +2 weak

incline flies
45x10
45x9
50x6: 30x8

db bench weak here
80x8
80x7
80x5: 65x2 +2: 40x5 +2 fried

1 arm french press
30x8
30x6
25x7: 20x5

Sorry Nark ive been stealing all ur ideas..drop sets and now the french press

[*Narkissos*]

lol all this talk about no sleep and its 535am here and Im still up.

1 arm french press
30x8
30x6
25x7: 20x5

Didn't you get an AWESOME pump and stretch from this?

Did you use a full ROM? (i.e. lowering the dumbbell past your head?)

Try is for 6 weeks and tell me if you don't see a difference in your tri development.

Sorry Nark ive been stealing all ur ideas..drop sets and now the french press

lol.. no prob.

Hit me up if you wanna go tru more stuff

Nark

[Columbus]

What is the correct form for 1-arm french press? Chest - nice training bro!

[*Narkissos*]

What is the correct form for 1-arm french press? Chest - nice training bro!

Like this:



But less ugly facially

[Columbus]

Roger..better than 2 handed...? I usually sit backwards on the preacher and go 2 handed....

[*Narkissos*]

^^Better?

The two aren't comparable.

It's like comparing the ROM of slightly inclined dumbbell curl to that of a barbell curl.

Both have their uses...

The point of doing the uni-lateral exercise is to work tru a greater range-of-motion.

That's why it's added to the end of a routine which incorporates a shorter-ROM compound exercise.

[chest6]

Didn't you get an AWESOME pump and stretch from this?

Did you use a full ROM? (i.e. lowering the dumbbell past your head?)

Try is for 6 weeks and tell me if you don't see a difference in your tri development.

Nark

Definitely. I went pretty much as far down as I could go

^^Better?

The two aren't comparable.

It's like comparing the ROM of slightly inclined dumbbell curl to that of a barbell curl.

Both have their uses...

The point of doing the uni-lateral exercise is to work tru a greater range-of-motion.

That's why it's added to the end of a routine which incorporates a shorter-ROM compound exercise.

Yep...thats why I started them..

[Columbus]

Great info and great thread!

[UberSteroids]

They say "knowledge is power". Well Nark, You are a very powerfull man!

[aadrenaline]

haha keep it up

[chest6]

lol i dunno not a big fan of posting pics..too many guys on this site blow me outta the water..one of them being a frequent poster in this thread


Anyway...it seems when I hit any incline press hard, my lats are sore the next day. I cant kind of see how, but Im always tentative to do pullups or pulldowns the day after which is my back day. I've just stuck with it when it happens but im not a fan of working a sore muscle group...

any insight?

[*Narkissos*]

lol i dunno not a big fan of posting pics..too many guys on this site blow me outta the water..one of them being a frequent poster in this thread

Yea Uber is fairly thick.

But **** it... All you guys are bigger than me.. but that's not gonna stop my skinny ass from posting up.

Do it man.. DO IT!

Even if you only put 'em in your training journal.

I'd like you to start keeping a detailed food journal as well.

Trust me on both counts.

Anyway...it seems when I hit any incline press hard, my lats are sore the next day. I cant kind of see how, but Im always tentative to do pullups or pulldowns the day after which is my back day. I've just stuck with it when it happens but im not a fan of working a sore muscle group...

any insight?

Lats are activated statically when you bench.

Review the muscle physiology charts with regard to exercises.

Bench presses (both barbell and dumbbell) activate the pecs primarily.. and various muscles secondarily (delts; tris; serratus; lats ...etc.)

The 'activation' isn't that significant tho imo. You could feasibly train pulldowns and pull-ups the next day.

If it bothers you so much..change your split.

Train legs after chest... toss in a rest day then train delts (minus rear delts).. and train back on the next day

-N

[*Narkissos*]

The 'activation' isn't that significant tho imo. You could feasibly train pulldowns and pull-ups the next day.
-N

By this i mean.. It won't overload the complex.

[UberSteroids]

Well thing is, if You guys lift more than me, and were not talking 10lbs differences, were talking anywhere from 40 - 200 or even 500 when talking leg press. Even weight differences, I bet if You put me next to You guys, I would look like a fukin shrimp.
Heavier lifts = bigger muscles, simple as that.

Nark hahaha, You said You are skinny ass ? HAhaah... I dont know about that man!

[chest6]

Yea Uber is fairly thick.

But **** it... All you guys are bigger than me.. but that's not gonna stop my skinny ass from posting up.

Do it man.. DO IT!

Even if you only put 'em in your training journal.

meh..I'll think about it. Last time I did it Tai said sumthin smart ass so that discouraged me.

I'd like you to start keeping a detailed food journal as well.

Trust me on both counts.

This I'll try to start doing. Im confident with my eating. I'll do it for a few days and if you got time post some critiques/criticisms about it if you'd like.

Lats are activated statically when you bench.

Review the muscle physiology charts with regard to exercises.

Bench presses (both barbell and dumbbell) activate the pecs primarily.. and various muscles secondarily (delts; tris; serratus; lats ...etc.)

The 'activation' isn't that significant tho imo. You could feasibly train pulldowns and pull-ups the next day.

Well yeah..I knew this but it feels like I blasted them with weighted wide grip pullups the day before. I really get it when I hit heavy incline presses. I can see how they are activated for support/to drive off of..it just seems like a little too much.

If it bothers you so much..change your split.

Train legs after chest... toss in a rest day then train delts (minus rear delts).. and train back on the next day

I think I may pretty soon here. I may start training arms twice a week again. My triceps never really respond well to twice a week by biceps do.

[chest6]

Wed Jan 24

Back/bi/trap attempt

wg light bent over row
barx20
135x12
135x12 1/2 sec pause at top..controlled
155x10
155x10 lower back felt fine here..really squeezed these out. I need to stop yanking 315-365 anyway..

one arm high row
2px17
2p+35x12
2p+25x10

light low rows
120x12x3

V bar pulldowns
100x12
120x10
80x13: 70x10 back started feelin it here a lil..stopped

standing bb curls
barx15
65x12
75x10 sooo weak

preachers
65x7
55x7
55x6: 35x8

bb shrugs in front
225x12
405x8 backkk...bad idea. Lifting it off platform is like a 1/4 deadlift so thats a bad idea

[audis4]

Wed Jan 24

Back/bi/trap attempt

wg light bent over row
barx20
135x12
135x12 1/2 sec pause at top..controlled
155x10
155x10 lower back felt fine here..really squeezed these out. I need to stop yanking 315-365 anyway..

one arm high row
2px17
2p+35x12
2p+25x10

light low rows
120x12x3

V bar pulldowns
100x12
120x10
80x13: 70x10 back started feelin it here a lil..stopped

standing bb curls
barx15
65x12
75x10 sooo weak

preachers
65x7
55x7
55x6: 35x8

bb shrugs in front
225x12
405x8 backkk...bad idea. Lifting it off platform is like a 1/4 deadlift so thats a bad idea

good lifts bro!! Hope your back heals up nicely...deadlifts/squats are the best!

[UberSteroids]

Good job Chest! Keep lifting...there is much more plates to me thrown around. No place for sad faces or getting depressed. You are doing outstanding job, I am 4 years older than You, and You totally blow me away.

I wonder how good squat workout feels
I think it's time to stop wondering and get the F out to the gym and do it tonight.

[chest6]

diet today...

ive been lazy and havent had any sweet potatoes and i really need to grab some frozen broccoli from HEB



so far today..

1230: 6oz tuna, 1 cup oats B complex
245: 8 oz chik breast, 1/2 cup oats, 2g Vit C
5pm: 9 oz chik breast, 1/2 cup oats
730pm: 6oz tuna, 1/2 cup oats B complex, 2g vit C
9pm: 8oz chik breast, 1.5 tbspn natty pb

[Haro3]

damn dude u love ur oats

[chest6]

Yup..just so easy.

gotta hit the sweet potatoes today

[chest6]

Fri Jan 26

shoulders

o gawd..i worked out at this gym today it was awful. I felt like I was in a spa..it was awful..this relaxing music. Read the rules on the wall and it said "No screaming or grunting or slamming heavy weights" lol I left and was like well not joining this gym. Theres another gym thats like a hardcore one with dead/bench/squat #s on this chalkboard and theres chalk flying everywhere i think thats my gym

bb military
135x10
155x8
185x8
205x7

upright rows
95x10
105x8
135x7: 115x6: 95x5

straight arm side laterals
20x13
25x10
25x7: 20x5: 15x5: 10x6

pwo cardio 30 mins

[*Narkissos*]

^^ Chest...doing CARDIO?

*Nark makes note of the date*



Good job bud

[chest6]

^^ Chest...doing CARDIO?

*Nark makes note of the date*



Good job bud

lol..Ive been doin it like 3x a week or so..just havent really been writin it

bodyfat going down steadily even with lack of cardio

Last time i did it 6x a week (more like 10x cuz I was doing Pwo cardio on top of it) i lost too much muscle..so im trying less cals and less cardio..see wat happens