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2006/06/20, 07:30 PM
Constructive suggestions, comments, questions welcome.
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2006/06/20, 07:31 PM
6/20/06
It’s been about a month since I got back into weight lifting after a 8 month layoff. So I figure it’s about time to start keeping close track of my progress instead of going to the gym and trying to remember, “did I do 25s or 30s last time?” Also, I want to contribute something to the awesome community here and since every question I had is answered in the archives somewhere, and I’m not really confident enough in my weight lifting knowledge to answer questions, here’s my workout journal.
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2006/06/20, 07:39 PM
6/20/06
5:45pm
Back/Biceps/Abs
Machine Lat Pulldown (I guess 1 plate is 10 lbs)
90-8 reps
100-7 reps
100-6 reps
Deadlift (Trust me, I wanted to do this first, but the gym was packed)
135-6 reps
135-6 reps
135-8 reps
I'm still trying to get the proper form on the deadlift so I'm not too worried about weight or reps
Bent Over Barbell Row
95-8 reps
105-7 reps
110-5+1 reps
Chin Ups
Bodyweight
7 reps
4 reps
3+1 reps
Standing Alternate Hammer Curls
30s-7 reps
30s-5 reps
30s-4+0 reps
Laying Ab Crunch Machine
45-10 reps
50-10 reps
50-8 reps
I got a good ab workout on Saturday, so I was happy with this
6:25
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2006/06/22, 10:59 AM
swarm, I’m just kind of doing my own thing now. To be honest, I haven’t looked at the FT workouts and progress recording stuff too much. Maybe I’ll check it out when I need to change things up, that Strength and Endurance Progress Monitor looks really cool.
6/22/06
6:25am
Chest/Triceps
Flat Bench Barbell Press
135*8
165*4+1
145*5
135*6
Decline Dumbbell Flyes
30s*7
30s*6
30s*6
Incline Dumbbell Press
50s*7
50s*4+1
50s*4+1
Dips
bodyweight*7
bodyweight*5+1
bodyweight*4+1
/\ Bar Triceps Pushdown
40*8
40*7
40*5+1
Just for Kicks. . .
Machine Seated Chest Press
100*4+1
7:10am
Didn’t feel like a good chest workout. Back was still somewhat sore from Tuesday. Also, I changed my routine today. I had been doing Decline Dumbbell Presses and Incline Dumbbell Flyes. Plus it was 6:30am. I’ll see how it goes next time.
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2006/06/23, 08:19 PM
Kinda confused why your doing flyes before dips or incline db press.
Also, any particular reason your following a body part split? What is the split you are using?
My suggestion to learn form on dl, would be to do less repetitions, more sets with less time in between sets. Maybe something like 10*3 with 1 minute rests.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/25, 12:22 PM
Right, I should switch Dips and Flyes, or at least put flyes last. I had been keeping Dips last to kind of use them to completely burn out my chest, but I see how they would be more productive sooner.
Hmmmm, no, there is no particular reason I'm using a split, other than that's how I learned to lift weights. My current split is:
Back/Biceps/Abs
Chest/Triceps
Shoulders/Legs/Abs
Thanks for the Deadlift advice!
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2006/06/25, 12:27 PM
6/24/04
10:55am
Shoulders/Legs/Abs
Seated Overhead Machine Press
87.5*8
87.5*8+0
87.5*5+1
Standing Lateral Raise
20s*8
20s*7+0
20s*6+0
Seated Bent Over Laterals
40s*10
45s*10
45s*10+0
Squat
145*8
145*6
145*6
150*4
Standing Calf Raise on Smith Machine
205*10
205*10
205*10
Leg Extension
112.5*8
112.5*8
112.5*8
Leg Curl
100*8
100*4+1
87.5*5+1
Laying Ab Machine Crunch
50*10
50*10
50*8
11:55am
That was my second weak ab workout in a row, better hit it hard on Tuesday.
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2006/06/25, 12:31 PM
*That's 6/24/06, not 04
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2006/06/25, 01:06 PM
Drop the leg extensions. Pretty much a useless exercise, and not real great for your knees. Sure you'll feel it, but you won't get much out of it.
If you're looking for something to really hit your quads, try a few sets of front squats.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/25, 06:35 PM
I've never done Front Squats but just looking at the pictures makes me nervous. Are regular squats enough for quads or should I do Front Squats or something else?
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2006/06/26, 11:11 AM
Sorry, should have researched before I asked.
From http://www.freetrainers.com/FT/jsp/ExerciseDescription.jsp?e_name=Squats
About Sqauts
"This is one of the best movements for developing overall thigh shape. Especially to develop mass and strength in the front of the thigh, the quadriceps."
That pretty much answers my question.
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2006/06/27, 06:34 PM
6/27/06
4:45pm
Back/Biceps/Abs
Back Hyperextension
holding 35lb plate*10
holding 35lb plate*9
holding 35lb plate*9
Bent Over Barbell Row
105*8 (I’m calling this a warmup set, form sucked, I wasn’t focused)
105*8
105*6+1
110*6
Machine Lat Pulldown
100*7
100*6
100*5+1
Chin Up
bodyweight*5+1
bodyweight*4+0
bodyweight*3+1
Standing Alt Hammer Curls
30s*8
30s*5+1
Concentration Curls
20*8
20*8
Laying Ab Crunch Machine
55*10
55*10
55*8+0
Seated Ab Crunch Machine
stack*10
stack*7+1
stack*6+1
Leg Raise
*12
*12
*10
Side Bend (I usually do these on the hyper station, but a guy was laying on it talking)
holding 35lb dumbbell in opposite hand*10
holding 35lb dumbbell in opposite hand*10
holding 35lb dumbbell in opposite hand*10
5:50pm
I got the ab workout I needed today, I felt like it was a good workout overall. The gym is getting increasingly busy in the afternoon/evening. I might have to start mornings only, but I don’t feel I get as good a workout and I read somewhere that hard gainers shouldn’t workout first thing in the morning for some reason.
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2006/06/28, 08:21 AM
Your testosterone is highest in the morning so for hardgainer it's the best time...you just need to warm up a bit more as your body temperature is lower in the morning...
I would do hardest exercises first....so Bent Over Row is before Hypers....I would also use lighter weight for BOR to warm up....bar or 45-75 lb....you're just jumping into your working sets and that may lead to injury....esp forarms and biceps...
if u are doing chin ups, skip the pull downs...generally go with chin ups/pull ups over pulldowns...
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2006/06/28, 10:55 AM
Thanks! Some helpful information there.
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2006/06/29, 09:27 PM
6/29/06
forgot to write time but workout was less than 1 hour
pushup*10
Flat Bench Barbell Press
95*13
135*8
155*7
165*4+1
145*5
135*6
Decline Dumbbell Press
50s*7
50s*6
50s*5+1
Dips
bodyweight*8
bodyweight*6+1
bodyweight*6+0
Incline Dumbbell Flyes
30s*8
30s*7
30s*5+1
/\ bar Triceps Pushdown
40*9
40*7+1
40*4+0
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2006/06/30, 01:50 PM
I forgot to mention that I have started doing grip training. As of now, I'm just using a sporting goods store variety hand gripper, but you got to start somewhere. The grip training thread is awesome. Captains of Crush here I come.
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2006/06/30, 10:41 PM
:)
That makes me happy...
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Iron and chalk.
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Quoting from bisleri:
I have heard that working chest and tricep on the same day leads to size reduction of the arms. Is it true.
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2006/07/01, 04:58 PM
7/1/06
Legs/Shoulders/Abs
Squat
95*10
115*10
135*8
145*6
145*5
135*6
Standing Calf Raise on Smith Machine
bar+160*10
bar+160*10
bar+160*8
Leg Curl
100*8
100*7+1
100*4+0
Seated Overhead Press Machine
87.5*8
87.5*8
87.5*6
Standing Lateral Raise
20s*8
20s*7
20s*7
Seated Bent Over Laterals
45s*10
45s*10
45s*9
Laying Ab Machine Crunch
50*10
50*10
50*8
Seated Ab Machine Crunch
stack*7+1
stack*6
stack*5+1
Leg Raise
*10
*9
*9
Side Bends
40*10
40*10
40*10
Forgot to write the time, but it was about 1hr 10min.
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2006/07/05, 07:26 PM
7/5/06
After 3 days off I was pumped to get into the weight room. Especially since it was deadlift day. I was pretty frustrated though that I’m still having trouble with the form. wrestler125, your advice from last time helped, the first set I felt like I actually did a correct deadlift. I checked my ego and put 115 on there and did 4 reps, it felt right. After that, I don’t know if I lost focus or should use even less weight or what. I’m having trouble believing that I can’t deadlift 115 with good form. The problem is that I feel like my lower back isn’t straight. I can’t really ask anyone at the gym because it is the student gym, the trainers are students, and I’ve never seen anyone else do deads in there. I’ve read the deadlift tips sticky in the powerlifting forum about 10 times. OK, rant over, I’ll build on that first set and try it again in 2 weeks. I’ll get it.
Deadlift
115*4
115*4
115*4
135*3 was starting to get frustrated here, it was stupid to add weight
115*4
115*8 was totally frustrated at this point and just wanted to make sure my lower back was sore tomorrow, I know how stupid this is
Bent Over Barbell Row
95*10
110*7
110*6
110*8
Chin Ups
bw*7
bw*4+1
bw*2+1
One Arm Dumbbell Row
40*10
50*7
50*7
Concentration Curl
25*8
25*6
25*5
high point of the workout here, I could feel how much stronger my grip and forearms have gotten just from using the department store gripper I have
Laying Ab Crunch Machine
60*10
60*8
60*8
Seated Ab Crunch Machine
stack*8
stack*6
stack*5+1
Leg Raise
*10
*10
*10
Damn, this is too long
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2006/07/07, 03:20 AM
Could be flexibility issues. I'd have to see you pull to tell for sure what the problem is..
How do you set up, and what are your coaching points (what do you focus on when pulling)?
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Iron and chalk.
============
Quoting from bisleri:
I have heard that working chest and tricep on the same day leads to size reduction of the arms. Is it true.
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2006/07/07, 11:34 AM
Thanks for your help.
Setup – feet shoulder width apart, maybe a little wider, grip a few inches out from feet. I read in the “Deadlift Tips” sticky that yours shins should be close to 90 degrees with the floor. I have trouble with that part, maybe I should concentrate on that more. One overhand, one underhand grip, back straight/arched, head level.
Coaching Points – I think this may be a big part of the problem, I have started thinking about focusing on coaching points a lot since Wednesday. I may have overwhelmed myself. I was reading so much about the lift and trying remember the entire deadlift tips sticky while doing the lift. Yesterday I found a saying that I liked on the boards somewhere, I think bigandrew posted it but I’m really not sure, “Butt down, head up, heels through floor.”
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2006/07/07, 07:26 PM
7/7/07, 5:45pm
Chest/Triceps
pushup*12
Flat Bench Barbell Press
105*12
135*8
155*7
170*5+1 spotter barely touched it
145*6
135*7
Decline Dumbbell Press
50s*8
50s*7
50s*6
Dips
bw*9
bw*6
bw*6
Incline Dumbbell Flyes
35s*6
35s*5
35s*4
Skullcrusher/Close Grip Press
EZ curl bar + 20*7/7
EZ curl bar + 20*6/6
EZ curl bar + 20*4/9
6:40pm
Didn’t think I had 170*5 almost 6 in me on bench. Kinda felt bad going into the gym, had a mild headache and my first 2 sets didn’t feel good. I took a good 5-7 minutes before 170 and got focused and told myself I had it in me.
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2006/07/07, 07:29 PM
of course that's '06 not '07
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2006/07/09, 03:11 PM
7/9/06, 12:00pm
Legs/Shoulders/Abs
Squat
105*10
115*10
145*6
145*6
155*5
155*5
165*4
135*7
Standing Calf Raise on Smith Machine
bar+180*10
bar+180*10
bar+180*10
bar+180*9
Leg Curl
100*8
100*7
100*5+1
Dumbbell Shoulder Press
30s*10
35s*10
40s*10
Standing Lateral Raise
20s*8
20s*7
Seated Bent Over Laterals
50s*8
50s*8
Laying Ab Machine Crunch
60*10
60*9
60*7
Seated Ab Machine Crunch
stack*6
stack*6
stack*6
Leg Raise
*10
*10
*7
1:10pm
A question for Tuesday’s workout, what would be a better exercise to prepare for my next deadlift, Good Mornings or Back Hyperextension? If it’s Good Mornings, should I do them before or after Bent Over Rows?
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2006/07/09, 09:42 PM
Good mornings would probably have more carryover to deadlift. I like hyperextensions though, and can do them much more often than I can do gms. I plan on doing a cycle of gms as soon as my hand fully heals though.
As for when to do them, I'd put them before bent over rows. I'm starting to like BORs less and less as an upper back exercise (there are more effective things that don't rely on a posterior chain hold). Since the BOR is essentially a static romanian dl, it would seem to make sense to put GMs before BORs, but this may also limit the amount of weight you can row.
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Iron and chalk.
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2006/07/10, 01:39 PM
Thanks, wrestler, you're the man.
I'm going to do GMs, I've never done them before.
When I was 15 years old lifing weights at the YMCA, I remember this guy said, "You know you don't need to exercise your lower back, it gets enough of a workout from just walking around everyday." Unfortunately, that stuck with me until I joined here about 2 months ago. So in the last two months I have done Back Hypers and Deadlifts for the first time and will do GMs for the first time tomorrow.
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2006/07/10, 08:21 PM
Be careful with GMs it is easy to hurt your back if you don't watch your form and try to go too heavy at first.
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2006/07/11, 07:38 PM
7/11/06
Back/Biceps/Abs
Good Morning Exercise
45*10
65*10
85*9
95*8
95*7
Bent Over Barbell Row
45*10
110*9
115*8
125*6
125*4+1
Chin Up
bw*7 (did first 3 to sternum)
bw*4+1
bw*3+1
One Arm Dumbbell Row
50*8
50*8
50*7
Pull Up
bw*4+1
Alt Dbell Hammer Curl
35s*6
35s*4+0 (cheated a very little on last one)
Concentration Curl
25*5+1
Laying Ab Machine Crunch
65*8
65*6
65*5
Seated Ab Machine Crunch
stack*7
stack*7
stack*5+1
I’ve been doing the gripper at home after every workout (3 times a week). I hold it closed for 10 sec (overcrush) then do 10 reps. I do 3 sets of that. Then, to finish off, I just hold it closed as long as I can with each hand. Today I started flipping it upside down after the ten reps and doing 3 or 4.
So a set would be like this:
10sec overcrush/10 reps/3-4 upside down reps
The Grip Training thread is awesome, that's where all those ideas came from. The Speed Bench thread is awesome, too, might try that soon.
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2006/07/13, 10:22 PM
7/13/06 – Chest/Triceps
pushup*12
Bench
145*8
160*6
175*5+1
155*6
145*8
Incline Dumbbell Press
50s*8
55s*5+1 might have got 6, but the guy I was switching off on the bench with came up and spotted me without me asking, he was a nice enough guy though
55s*6
Dips
bw*8
bw*5+1
bw*5+1
bw*5+1
Incline Dumbbell Flyes
30s*8
30s*7
30s*6
Skullcrucher/Close Grip Press
35*8/8
35*5+1/6
35*4+1/10+0
What do you guys think of my workouts and rep ranges from a bodybuilding standpoint? I read a lot of stuff on the site and try to apply it in my workouts. Sometimes I forget that much of the talk on here, at least from the posters that I respect and trust, focuses on Powerlifting. Powerlifting may be a future goal of mine, but for now, I just want to pack on the mass. So, how am I doing? Thanks, Matt.
Oh yeah, I skipped the gripper tonight.
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2006/07/14, 04:18 AM
Matt if your goals are strength then you may want to streamline your workouts ...focusing on compound barbell exercises....and ditch things like curls, lateral raises, flyes, etc....this will also be very useful if u are trying to pack on mass......You're on the right track though....
I would also check out www.gripboard.com and www.grippermania.com....for grip training I would ditch high rep training and focus on lower reps like 1-3....or perhaps experiment with volume approach KTA style...all of this and more is discussed on those websites....I was wasting a lot of time at first also doing high rep sets ...some as high as 50.....however most progress I made was with lower reps, strap holds, static cheat holds, overcrushes, negatives, etc...I would also get #1 and #2 from ironmind.com......the store bought plastic grippers are crap.....perhaps Guide may also be helpful....it's somewhat easier than #1......
You may also want to lower the reps of your weight training exercises once you're comfortable with your form....down to 3-5 and down to 1 every 4-6 weeks to test your maxes....
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2006/07/14, 11:29 AM
That's the only reason I'm doing high reps with the gripper, because I have a crap plastic one. I'm going to get a Captain #1, I just can't spare the $20 for another month or so.
Ditch flyes? I may be spending too much time in the archives, but I thought you recommended flyes before?
I do more dumbbell stuff than I would like to, that's because I work out alone and I can go to failure with dumbbells on stuff like bench. That's also why I keep the reps higher than 3-5 with barbell, with no spotter, I feel like more reps gives me more of a warning when I'm going to give out. I'm pretty comfortable with my form on everything but deadlift, maybe I just need to get more comfortable with how much weight I can handle, or get a workout partner. I usually ask someone to spot me on one set of bench.
Also, I've been hearing a bunch of stuff lately like:
6-8 reps for mass, 3-5 for power
-or-
10-12 reps for mass, 6-8 for power
And I started thinking, power probably comes with mass and mass probably comes with power, but is there a way to emphasize one over the other?
I'm probably thinking about it too much, eat, lift, recover pretty much covers it, but we're always looking for that extra edge, aren't we?
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2006/07/14, 06:21 PM
strength,power, and size are related but not the same....you can prioritize them in your training by focusing on different aspects....
3-5 is a rep range for strength, 1-3 is strength/power...
When you dont have a spotter just leave a rep in the tank....dont go to complete failure...
I used to like flyes as an exercise but I think you can get even better results focusing on the bigger more compound exercises...for strength results at least....
Try to download a great deadlifts and watch his form point by point....there are a few guys doing 900+ now....watch them deadlift....
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2006/07/15, 06:25 PM
7/15/06, Legs/Shoulders/Abs
Squat
105*10
115*10
145*8
160*6
175*5
185*3
165*6
165*3
Calf Raise on Smith Machine
bar+200*10
bar+200*8
bar+200*8
bar+200*6
Military Press
65*10
85*6
95*5
95*4
Seated Ab Machine Crunch
stack*10
stack*9
stack*8
Leg Raise
*7
*7
*7
Side Bend
40*10
40*10
40*10
Wasn’t feeling great, wasn’t really into it, thinking about a week off, but don’t hold me to that, I’ll see how I feel the next couple days. I started back into weight lifting on May 8th, that's 10 weeks ago and I've been hitting it pretty hard.
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2006/07/25, 11:45 PM
7/25/06, Back/Biceps/Abs
Don’t have much time to type for the next 2 days
Took last week off
Good to be back in the gym, didn’t think I’d feel strong, but I did
Felt revitalized and had energy for whole workout
Good Mornings
Bent Over Barbell Rows
Chin Ups
One Arm Dbell Rows
Laying & Seated Crunch Machines
Leg Raises
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2006/07/28, 07:18 AM
7/27/06, Chest/Triceps
pushup*12
Bench
105*10
150*8
170*6
185*5+1
160*5
150*6
Incline Dumbbell Press
55s*7
55s*4+1
55s*4+1
50s*6+1
Dips
bw*7
bw*6
bw*6
bw*6
Flat Dumbbell Flyes
30s*6
30s*6
Skullcrusher/Close Grip Press
35*7/7
35*5/5
35*4/4
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2006/08/02, 11:01 AM
I’m having trouble getting back to it after my week off, my workouts are good and intense, but I just can’t get back on my regular schedule, it’s not going to happen this week either. The problem is that I missed last Saturday because I was out of town so I missed the first Legs/Shoulders workout after the week off. So I did Legs/Shoulders yesterday in place of Back/Biceps. I’ll probably just scrap Back/Biceps for this week and do legs again on Saturday as I realized that my Squat form needs some work (I’m not going to parallel). So I’ll do light Legs this Saturday, skip Back/Biceps this week, do my normal Chest/Triceps on Thursday and try to get back to my routine next week.
Anyway, yesterday (8/1/06) I did:
(warmups not included)
Squats – 5 sets, 5-7 reps each
Calf Raise – 3 sets, 8 reps each
Military Press – 3 sets, 5-6 reps each
Leg Raise, Laying Ab Machine Crunch, Seated Ab Machine Crunch
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2006/08/03, 08:30 PM
Another bad spotter experience, the guy had his hands all over the bar and after the set said, "all you." Then why were your hands on the bar? Oh well, I don't think I had it anyway, was going for 190*5.
Legs are still damn sore from Tuedsay, may just take the weekend off and start back fresh and on schedule next Tuesday.
8/3/06
Barbell Bench - 6 sets, 5-7 reps each
Incline Dbell Bench - 4 sets, 5-6 reps each
Dips - 4 sets, 5-7 reps each
/\ bar Tri Pushdown - 3 sets, 5-8 reps each
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2006/08/03, 08:33 PM
*was going for 190*5 on Bench
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2006/08/08, 10:51 AM
Haven't had time to read much on the boards lately, but I'll continue to post on my journal and hopefully be able to read more soon.
Yesterday, 8/7/06
Deadlift - I won't say "I got it," but I'm starting to feel it, by far my best, most consistent form, I could feel that the Good Mornings helped
(no warmups listed)
Deadlift - 5 sets, 3-4 reps each (135-155 lbs)
Chin Ups - 4 sets 5-7 reps each
Laying Ab Machine - 3 sets, 6-8 reps each
Seated Ab Machine - 3 sets, 5-7 reps each
Leg Raise - 3 sets, 8-10 reps each
Side Bend - 2 sets, 10 reps each
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2006/08/11, 11:13 AM
Yesterday, 8/10/06
(no warmups listed)
Incline Barbell Bench Press - 6 sets, 3-7 reps each
Flat Bench Dumbbell Press - 3 sets 6-7 reps each
Cable Crossover Flye - 2 sets 8-10 reps each
Inc Dbell Flyes - 1 set, 8 reps
Dips - 1 set, 8 reps
/\ bar Triceps Pushdown - 3 sets, 6-8 reps each
OK, I know that's a strange routine. I switched to Incline from Flat bench as my main barbell exercise. I'm going to try that for a while. About the Cable Crossover Flyes, I didn't like them very much, I might try them with the pulleys close to the ground instead of at the top where they were. So after I ditched the cables, I just did a couple of random sets and then triceps.
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2006/08/14, 10:05 AM
DAMN!!!
Just when I was about to get back on my normal schedule, go to the gym Saturday to do Legs and they're CLOSED for the weekend. School starts back next Monday so I may never get back on the schedule I used for most of the summer.
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2006/08/15, 09:07 AM
Yesterday, 8/14/06
(no warmups listed)
Squat – 6 sets, 3-6 reps each
Calf Raise on Smith Machine – 3 sets, 7 reps each
Military Press – 3 sets, 4-5 reps each
Laying Ab Machine Crunch – 3 sets, 6-8 reps each
Leg Raise – 3 sets, 8-10 reps each
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2006/08/18, 12:10 PM
School starts Monday, another 25,000 potential gym users will be in town, I haven't decided whether I will switch to morning workouts or workout only twice a week, once being earlier in the day on a weekend day, or what.
Yesterday, 8/17/06
(no warmups listed)
Good Morning Exercise - 4 sets, 5-7 reps each
Bent Over Barbell Row - 4 sets, 4-6 reps each
Chin Ups - 3 sets, 4-7 reps each
*might switch to pull ups soon
Laying Ab Machine Crunch - 3 sets, 7 reps each
Leg Raise - 3 sets, 7-8 reps each
My fantasy football team is cutting into my FT.com time, my draft is next week.
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2006/08/19, 01:52 PM
8/19/06
(no warmups listed)
Incline Barbell Bench Press - 5 sets, 5-6 reps each
Flat Bench Dumbbell Press - 4 sets, 5-7 reps each
Incline Dumbbell Flyes - 3 sets, 5-6 reps each
Dips - 1 set, 10 reps
Lots of new faces in the gym today, it was more crowded today at noon than it ever was at 5pm on weekdays all summer.
Also got the money I need to but a Captain #1, so hopefully I'll order that this week!
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2006/08/19, 01:56 PM
*buy a Captain #1
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2006/08/19, 02:33 PM
good job man. Keep pushing yourself. good luck with the #1.
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2006/08/21, 07:49 PM
Thanks menace.
8/21/06
Squat - 6 sets, 4-7 reps each
Calf Raise - 3 sets, 7 reps each
Military Press - 3 sets, 6 reps each
Seated Ab Machine Crunch - 3 sets, 9-10 reps each
Leg Lift - 3 sets, 7-9 reps each
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2006/08/24, 01:49 PM
OK, so I'm making pretty good strength gains in every muscle group. WARNING: Bodybuilding question ahead. My lats are really starting to flare out, I think that takes away from the appearence of my chest. I feel stupid asking this because I am making good strength gains all over so it would seem foolish to change anything, but I really do want to develop nice looking chest muscles. Should I lay off on the Chin Ups for a while or only do Back once for every two chest workouts or just keep doing what I'm doing and see if it evens out or just keep doing what I'm doing and get over it?
I alternate between these two back workouts
A Deadlift
Chin Ups
B Good Morning or Hypers
BOR
Chin Ups
Current Chest Workout
Incline Barbell
Flat Dumbbell
Dips
Incline Flye
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2006/08/24, 01:52 PM
The A and B are the two back workouts, it doesn't really look the way I typed it.
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2006/08/25, 11:30 PM
8/25/06
Incline Barbell Bench Press – 5 sets, 4-6 reps each
Flat Bench Dumbbell Press – 4 sets, 4-6 reps each
Incline Dumbbell Flyes – 3 sets, 4-5 reps each
Dips – 1 set, 8 reps
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