NEED HELP (Pic Provided)

[Papa Smurf]

Hey Guys!

Thought I'd post up in the workout section for once and see if you guys can help me out.
Im gonna post a recent pic on this thread so you will have a better idea of my problem areas.

Stats:

47 years old
6' 3"
238lbs Yesterday
BF 16.4%
Just coming off 15 week cycle (500mg cyp 15weeks/300mg deca 10 weeks)
FYI this cycle was not a success do to some personal things that happened.
(Divorce will do that!)

Chest and back are my two biggest problem areas. Can get a V shape from back, but not much thickness.
Shoulders and arms seem to kick in on all heavy chest movements. Have gone to only dumbbell incline presses and flys for heavy work on chest day.

Was wondering if I should lighting up on weight and focus more on hitting the correct muscle group. Kinda ole school lifter. Gotta lift big ta be big, you guys know what I mean.

Thanks guys

Papa



Oh.............................. Current goal is to have some sort of abs by xmas (be good ta me Santa!)

Next cycle will be after I see abs and not before!

[tboney]

Hey bro. You look great. I thickened up alot by doing upright row work. I also believe that dips are critical to chest development.

[tboney]

Also, I am assuming your diet is in check and you are not overtraining??? I have seen you around quite a bit so I will spare you the questions about the basics, I am assuming you know all that.

[Papa Smurf]

Yea got the diet and basics down ok for now!

Got get life stable again and back on am cardio to get BF were I want it.

I think its time to give my "old tendons" a bit of a breather and move some lighter weights for 12 ta 15 reps.

From the decline debate thread going on right now, Im thinking about adding those with DB to my routine. 15 weeks heavy while on cycle took a tole on the tendons.

[ty357]

Lower pecs looks good. Try some incline dumbell or incline barbell presses for your upper

[Dukkit]

for back thickness... def focus more on form, peak contraction on all movements. hold the contraction. squeeze till your eyes tear up

rows, rack pulls, cable rows, angled rows. etc.

lower the weight. take the focus off your arms; as you say they kick in, put it on the actual back

what does your chest routine look like right now??

[Papa Smurf]

Incline DB 4 sets 8 reps or + 2 after failure
Incline HammerStrenght same
Flat BB same
Incline Flys same
Cable Cross Overs same

All sets go to failure +2 if I can. Is this part of my problem?

[Dukkit]

Incline DB 4 sets 8 reps or + 2 after failure
Incline HammerStrenght same
Flat BB same
Incline Flys same
Cable Cross Overs same

All sets go to failure +2 if I can. Is this part of my problem?

try switching it up...

throw in a drop set, or super set.

i like to warm up with the cable crossovers
get the tendons and muscles warmed up.
ive actually been doin underhand cable crossovers... like the cables at lowest setting and your pullin up and over. i do one arm at a time so i can really reach over the chest and hit the full chest. totally feel it in the upper and center chest.

add in declines

end with flies

thats basically mine for the past few weeks and im liking it

[Dukkit]

you do 4 sets for each exercise? thats 25 sets. bit much to me
i would maybe lower

i do 4 sets for main compound movement. whether flat or decline db.
then 3 sets for all other exercises
increase the weight that way. hit it hard

then your doing 15 or so sets

you could possibly be over doin it and thats the cause

[stpete]

^^^^ Exactly what i was thinking and i do the same thing. I'm a big fan of dumbells and would incorporate some bent over rows, and flat bench db. Also some close grip seated rows will help. Flat bench flies over any machine, but i do use the pec deck on occasion.

[Papa Smurf]

Yep 4 sets each. Failure on each set. Cant go any harder. Eating a tree for fiber a day just ta keep the hemroids at bay!

So you suggest cutting back to 3 sets on cross overs, flys and maybe hammerstrenght?

Have tryed the cross overs your talking about and I can feel a big difference.

[Papa Smurf]

bump

[ninesecz]

opposite problem, my back thickens right up and i have to guess it is from me doing very heavy very strict bent over rows. in my opinion, there is no better exercise for overall back thickness.

I do 3 sets after i am pre exhausted as I can not go much heaver with my 3 herniated discs but here is what i do

set 1 185# underhand grip 45deg bend pull to underneath my lower chest 12 reps
set 2 275# " " 8-10reps
set 3 335# " " 5-8 reps

Absolutely no jerking or pulling yourself into the weight to cheat! I do each rep slow and controlled and by the end of the 3 my back is so tigh it is rediculous!

[eatrainrest]

good work, diet and cardio with committment will finish the rest off for you