Chest Workout -- from LAST night

[Citruscide]

Ok, I got off WS Speed benching for the time being... might get back on it in a bit.

Chest --

Flat bench -- warm up bar, 135x10
185x10, 225x10, 275x4, 275x3, 275x4 -- Chest is by far my WEAKEST muscle group (along with tris)... but in retrospect, I was not even able to bench without serious shoulder pain about 4 months ago... so I think the weight is coming along ok.

Incline HAMMER bench -- I had to do this because some fucknut was on the ONLY incline in the joint.

4platesx12, 6platesx5, 6platesx5, 6plates + 2 quarters x3

I did those things Kronk was talking about... for the pec minor... like.. I layed perpendicular on a bench, and kept my arms straight back, went level with my head and brought the dumbbell up about 8-10 inches. Not sure what those are called

40lbs x10, 45x10, 50x9

Cable Flies

100x10, 100x10, 120x8

I then did some burnout tris...

3 sets tricep pushdowns for 20 reps
3 sets over-head rope pulls for 20 reps.

Fun stuff.

C-ditty -- back in Chitown

 

[TheOak84]

C - ditty, when r u gonna give me ur AIM name, i have to ask you a question.. unless, its private

 

[louden_swain]

Great workout!!

What are the chances of us turning you into a DOGGCRAPPER? The DC routine is a great way to get the strength up in your chest.

For example your chest routine would look like this:

Bench Presses - (assuming your max is 325 to 335lbs)

Warmups - bar x 10, 135lbs x 10, 185lbs x 5, 225lbs x 3
Building Set: 245lbs x 10-12, then RP x 2 more, then static and negative.

Next session, you would perform 250lbs x 10-12
After this, 255lbs x 10-12

You really should try this. . . I think you would really be impressed with the gains.



Think about it my friend. . . I will try to convert you (kidding)!!

 

[argent]

Nice job bro. BTW, I think you describes pullovers if I understood you correctly. Hey where are you training now?

 

[Citruscide]

I train at the CFC on Lincoln, barry and belmont... it is a 24 hour joint, and is one of those nice dungy types of gyms... makes you feel at home, ya know?

Louden -- Thanks for the tips, I might try it out... if it sounds that good... my chest is the only thing (along with my TRICEP SIZE) that is lagging behind.

C-ditty

 

[b fold the truth]

Got a question for you...

What did you build by doing that bench routine? Seriously... WSB builds the bench press...and I have a hard time finding where your routine did the same.

People ask me a lot why I do what I do in my training...without constantly testing my bench press or my overhead press. It is because I know that what I am doing...is making me stronger in the bigger exercises...

I hope that makes some sense...

B True

 

[DrBones]

I did those things Kronk was talking about... for the pec minor... like.. I layed perpendicular on a bench, and kept my arms straight back, went level with my head and brought the dumbbell up about 8-10 inches. Not sure what those are called

Yup... Cditty is talking about pullovers....

 

[louden_swain]

Another possibility is incorporating the pre-exhaustion technique.

If your arms are giving out before your chest, you might want to use techniques to fatigue your chest before arms.

This can be accomplished by using an isolation exercise such as flyes. Your routine may look like this:

Dumbbell Flyes - 3 x 8-12
Bench Presses - 3 x 5
Incline DB Presses - 3 x 8-12

 

[strider364]

I get wicked sore from hammer strength machines, I alternate between those and dumbell each week.

 

[The Shadow]

I did those things Kronk was talking about... for the pec minor... like.. I layed perpendicular on a bench, and kept my arms straight back, went level with my head and brought the dumbbell up about 8-10 inches. Not sure what those are called

....lol


those are called pullovers sport