Jump to content
SAU Community

Recommended Posts

Everyone post their chest workouts. Mine is years overdue for a change, only problem is apart from bench (flat/incline/decline) and flys, there isn't a whole lot more that can be done.

Not that it's going to change anything body composition wise on me, but I'm too stubborn/stupid to accept that

I've been smashing the hell out of my chest with volume for the past 2 weeks, and it's not something I would recommend at all from a PT perspective. It's kinda sad how my personal chest workout is so poor right now, but I did it for a challenge.

Incline DB Press: 12 reps x 5-6 sets (1-2 warm up sets included)

Flat DB Press: 12 reps x 5-6 sets

Dips: 12-15 x 5/ 10 x 4 weighted

Incline DB Flys: 12 reps x 5-6 sets

Pec Deck: 10 reps x 4 sets

Machine Chest Press: 10 reps x 4 sets

Seated Low Pulley Cable Flys: 12 x 4

Standing Low Pulley Cable Raises: 12 x 4

Push-ups until failure

Leaves a ridiculous pump and recovery has been taking 2-3 days (although this is somewhat slowed due to my weekend job).

"If it's too heavy to squat below parallel, it's too heavy to have on the back"

Given my reason for not going below parallel is nothing to do with my back...lol

though I do slightly agree with this

I've been smashing the hell out of my chest with volume for the past 2 weeks, and it's not something I would recommend at all from a PT perspective. It's kinda sad how my personal chest workout is so poor right now, but I did it for a challenge.

Incline DB Press: 12 reps x 5-6 sets (1-2 warm up sets included)

Flat DB Press: 12 reps x 5-6 sets

Dips: 12-15 x 5/ 10 x 4 weighted

Incline DB Flys: 12 reps x 5-6 sets

Pec Deck: 10 reps x 4 sets

Machine Chest Press: 10 reps x 4 sets

Seated Low Pulley Cable Flys: 12 x 4

Standing Low Pulley Cable Raises: 12 x 4

Push-ups until failure

Leaves a ridiculous pump and recovery has been taking 2-3 days (although this is somewhat slowed due to my weekend job).

I'd say your over doing it mate... By alot

your calves and hams will prevent it from "separating" as you call it.

parallel or full squats is a huge argument not worth opening.

Especially since this is not about someone looking for 3 white lights after squatting to show it was below parallel and competition legal.

if you are to look at it from a "training" point of view, when doing bicep curls, do you curl the bar from your thighs up to mid point and call it a rep or do you curl till forearm and bicep meet?

squat to parallel will give your legs a workout, but if you have the flexibility (which with stretching and mobility work 99% of people without a birth defect or fused joint due to an operation could get) then squatting to full depth where your calves and hams prevent you from going any lower will build strength and muscles that half squats can't.

look at some old school photos of the greats squating.

Arnie

arnold-squatting.jpg

Dave Draper (Pic title says tom platz but it's not)

tom-platz-squat.jpg?w=400

Tom Platz (I'm sure you've seen his legs)

tom-Platz-520x285.jpg

Anatoly Pisarenko (you may not know of him)

071210_pisarenko.jpg

Just noticed something in these pics now that I'm on my PC.....Anatoly is the only one not using a piece of wood under his heals. This is another huge issue I have which I always thought (and still do) was all due to a lack of flexibility mainly in my calves - when you go low, the body either tries to force the lower back to bend forward to maintain balance, or your heals lift off the ground.

What's the go here?

Just noticed something in these pics now that I'm on my PC.....Anatoly is the only one not using a piece of wood under his heals.

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

I'd say your over doing it mate... By alot

haha that's why I said I was ashamed to be posting it. My usual chest routine and the routines I give my clients aren't retarded.

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

That said, it loads up your quads a lot more

Edited by TM7GTR

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

That said, it loads up your quads a lot more

Interesting....Might try it out just to see how it feels.

Had squats this arvo...have been half asleep all day and lunch was attempting to come back up to haunt me before I left for the gym, so kinda went soft haha. Only 130kg to parallel, on final attempt tried to go to maximum depth - no pain, but almost spewed and all core muscles gave up on me. Had to drop it onto the n00b bars.

However after a bit of a breather I deloaded to 100kg and pushed out some absolute maximum depth reps....legs appreciated it....hahaha

lol @ all the tards desperately rushing out and/or paying premiums for the last of the Jack3d. What are these people going to do after it runs out, never train again? Suck it up and find something else princesses...

I start off with squats and then go to leg press. Always do squats when I train legs. Love them and hate them at the same time lol

Chest workout tonight;

Bench press x 4 sets (10, 8, 6, 10 reps)

Incline DB press x 3 sets (10, 8, 6 reps)

Decline bench press x 3 sets (10, 10, 8 reps)

Seated cable flys x 3 sets (12, 12, 12 reps)

Push pec deck (? unsure of name) x 3 sets (12, 10, 8 reps)

Birds - have you tried a pre-workout powder?

lol @ all the tards desperately rushing out and/or paying premiums for the last of the Jack3d. What are these people going to do after it runs out, never train again? Suck it up and find something else princesses...

haha well said. Best pre-workout is a cocktail of sleep, nutrition, hydration, and self-motivation... nothing more

lol @ all the tards desperately rushing out and/or paying premiums for the last of the Jack3d. What are these people going to do after it runs out, never train again? Suck it up and find something else princesses...

I'm one of those tards except I got it very cheap (25 bucks per tub). I will cycle it on and off and than go back to assault. Must avoid relying on DMAA.

Morning gents.

Been re-assessing my routine and form lately so I come to you all with some questions.

Can somebody post what they consider to be correct technique for Flat Bench Press. I've always done it a certain way and have never had issues, even back in the day when I could do a decent number. Now I'm questioning that technique and want to re-assess it. I've had a go at a few youtube video techniques and found that I had to drop 3-4 reps of my last set to keep the form strict plus it's a bit different to how I was doing it so it's normal (in my head) to be a bit worse off when you make a change or improve on form.

Same guys for Barbell Rows, and by that I'm talking 45 degree bend version, whatever that's strictly called, and also for the Stiff Leg Dead Lift.

Throw up some videos, I'd like to see/hear what the consensus is.

As an aside I jumped on one of those scales that measures BF percentage the other day and got 10.5%, I do not have any form of diet but I do make what I consider sensible eating choices. How accurate are those scales generally? I'm 183-186cm (can't remember which) and currently about 82-83kg is over 10% considered high? I wouldn't call myself fat but I am 30 now and I do have a touch more softness in the mid section. My last general health checkup showed my cholesterol to be 3.7 (of whatever unit of measurement that is) the Dr seemed happy with that and said anything below 5.5 is great so I don't think I'm at risk or anything. I'm not trying to lean out or drop weight/fat but just want to make sure I'm not too high on the BF %.

Also, a bit of a product review. I mate of mine had some of a product called "Craze" and I tried one serving of it. I'd say you definitely have more energy when using it, but the downside is that energy lasted for about 6hrs for me so keep your bed time in mind, luckily it was a Friday night so it didn't matter.

Given it has something like 417% of your RDI of Vitamin C and a whole bunch of other things in it I have no idea about, I've got no intention of using it aside from testing it for the fun of it. I cant imagine it would be good for you long term, and I think it says on the packet not to use it for more than 12 weeks or something.

Edited by ActionDan

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • Seat of the pants assessment of the new intake: The car is way less "doughy" when hitting the loud pedal, especially off idle when stopped or in traffic, I did use a cheapo lazer thermal thingo to measure the temp around where the pod filter got its air, it was between 55 - 60°C, in saying this the car was shut off and not moving, so the OEM intake pipe was not supplying any fresh air to where the pod was when the car was at least moving A weird bonus was induction noise on the throttle in the cabin increased a bit,  I was worried that I was actually going to lose some of that induction noise I love so much, outside though, when I got the daughter to do a WOT drive by pass for me, the induction noise has increased alot when on the throttle, not quite ITB doort, but well up there I'm extremely happy with the results and have been exploring the country roads in the region  As for house mods: 1.New front fence is up and is awesome, it really upgraded how the joint looks from the street, and the added security is nice 2. Electricians have replace some interior lights, and with more lighting in the garage, a few new motion detecting lights out the front above the garage, front room, and at the front door, which I have already found heaps helpful coming and going, also now has fancy pants CCTV all round the house The only hold point for power though is the solar and batteries due to supply issues, although this will happen over the next few weeks 3. I have done a heap of landscaping out the front and I'm almost ready to do a new small retaining wall with some nice blocks to replace the brick and cemented in rocks around the raised garden beds cemented in river stone "was the fashion at the time" the house was built. I currently have a pallet of retaining wall blocks and 2 bulka bags of 20mm blue metal to replace the wood chip that is in the raised garden beds around the house 4. I now have 3 big raised garden beds for out the back to grow some vegetables, about 70cm high, 200cm long and 100cm wide 5. My 2 compost bins are already pretty full with brown, green and kitchen waste from the landscaping I'vedone so far, but they will probably take a few months to break down, so anything else that gets chopped, trimmed, and kitchen waste will just start filling the base of the raised garden beds to about 30cm before I start throwing 40cm of good compost, and stuff, for the vegetables to grow in, I'll need a few ton of compost and soil, but the local supplier can sent me bulka bags of the stuff Basically the logs, wood chips and a few strategically placed rocks for drainage, will give the beds some good organic materials down low to break down over time, and they will hold moisture during the warmer months to save the water in my big arse water tank if we don't get alot of rain So, all in all, the car and house mods are going well, and I'm really enjoying being retired, I sleep in too 0700 and slowly plod around inside until I feel like actually doing anything, and only work in the yard for as long as want, which has actually been alot over the last few weeks,  although when you look at it, it seems that not a huge amount of work has been done,  until I look at the before I started the work pics Happy days and good times indeed 
    • hahaha yeah. Plan is to get side skirts and probably just rear pods. But going to do them one-by-one. I've got a set that I really like from RHDJapen, but that one isn't shipped to AU. So need to find someone who can get it for me
    • Here's an idea, answer the questions I asked you as they are trying to work out WHY the LSD will be binding up in a straight line.
    • You haven't driven many modern cars then have you? Most of them have sfa steering feel with their stupid electric bullshit steering systems.
×
×
  • Create New...