The Punch: Chest/bis Last Night!!! **intense**

[punch]

Started at 4:30, ended at 6:00. Lots of energy today.

Flat: 45's a side warmup, 15 reps
185 10 reps warmup
1st working set: 225 10 reps
2nd set: 275: 5 reps
3rd set: 275: 5 reps( will go up 5lbs next week)
4th set: 225: 6-7 sec neg, pause on chest, press up slow..as many as I could

Incline: 1st set: 185 10 reps
2nd set: 225 10 reps
3rd set: 245 5 reps

Flat dumbell press: 1st set: 100's 8 reps
2nd set: 100's 6 reps
3rd set: 85's 7 reps( turning wrists hammer style to sides )

Flyes( flat ) 1st set: 45's 10 reps
2nd set: 55's 10 reps
3rd set: 65's 8 reps( drop set to 40's )


Bis

EZ curl standing: 1st set: 35's a side 10 reps
2nd set: 45's a side 10 reps
3rd set: 55lb a side 4-6reps drop set to 35's a side( all these are done super strict, arms to the side during entire set)

Incline Hammer Curls( NEW ): 1st set: 40's 10 reps
2nd set: 45's 10 reps
3rd set: 50's 8 reps ( these were great, lifted hands so they were parallel w/ floor, slow neg down...what a burn )

One arm dbl preacher: 30's. 35's. 40's. all 12 reps.



I am slowly getting my bench back up. In fact I have incorporated some PL techniques which have been beneficial to my shoulder. I squeeze the bar as if I am trying to crush it and I actually flex my back during the whole movement. This overall tensing of my upper body feels so much better. I am going to incorporate dips into my tri rouine which is on fri w/ back. I will do close grip w/ dips, so essentially I get a little chest in Fri as well. Peace!!!!

 

[Lord_Suston]

VEry nice, how does the new technique feel, any parts you need to work??? overall thoughts??? Very nice Incline after, must have some strong shoulders for that. I think if you ditch the flat db's and do dips instead you might get the benefit of the extra tri work for the pl-style bench,JMO. Great to see you posting up again.

 

[punch]

Thx Lord S.. My goal is simple.... By incorporating the slow concentrated movements Frank Zane educated me on, I plan ovetime to get my chest to a more full and striated stage. I have good muscle maturity now because of my length of training. The wieght is nothing more than a gauge for me. Im not trying break any records. What I am happy about is that my weight is 181 lb right now. I lost some strength due to my diet. But overall, w/ the weight and rep style Im using, Im pretty psyched.

 

[Lord_Suston]

are you gonna go into a progressive loading or just up the weight when you feel you have adapted enough??? PLans on dieting or gain some mass? pour on the info

 

[punch]

progressive loading.. EX. on my bench...when I complete 2 sets of 5 reps for a given weight I will up by 5lb a side. Additionally I will up my last set which I will do slow neg/pos rest/pause by 5lb a side. Essentially its a domino effect. When one goes up, I will try and up them all.

I am hoping that the addition of the rest/ pause will help me w/ my sticking points when I am not able to add the 5lb a side.

I am at a point in my training now where I have noticed that the more I change things up the better I do. Never used to be that way. When I was 21-24 I di just the basics and grew like a weed. AT 34 you have to be a bit more proactive. I think my new workout plan will serve me well for a while.

As for diet. 2-3 75g Protein shakes. Little simple carbs( especially refined sugar). Never eat dinner past 6:00 p.m. and one of my protein shakes taken right before bed.

Plan is to get back to 187 w/out taking on ANY fat!!. Oh, cant neglect Multi Vits, glutamine and perhaps a little creatine.

 

[Tom Treutlein]

If by glutamine, I hope you mean G-Plenish. That's the only thing that's really effective.

 

[punch]

What part of LI are U from????/ Sent most of my life there.

L-glutamine is what I take, Cant recall manufacturer. Honestly, protein is my # 1 supp.

 

[Tom Treutlein]

Protein is my number one supplement too. I'm from Old Bethpage. Right in the middle of the island.

 

[JKurz1]

nice work bro.......so back yesterday? POST IT!

 

[punch]

ACtually, this week I am doing:

Mon: Chest/ Bis

Wed( today ): Legs/ Shoulders

Fri: Back/Tris

 

[andeybean]

i have a question, so are you doing squats on leg day and deads on back day?

 

[punch]

Squats: Leg Day

Dont do deads now, just SLDL's