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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Herc on June 21, 2007, 02:40:17 PM
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I typically do a very low volume workout and once every few weeks I'll do a high volume workout to shock my muscles. Latley ive been doing some heavy training to switch it up. I would like to add about 5 or 10 lbs of muscle but I think I am coming close to my natural limit. Im only 5'7 and 160lbs right now at 8 percent body fat. I read something that says a natural person cant go much further than that because of the amount of testosterone nessesary to gain more muscle but ill see. I must admit that over the years every time ive gotten to about the strength im at I get stuck. Im trying to eat better this time around which I think may have been my problem in the past.
This morning I did chest. I did a warm up with 225 for 6 reps. Then I did 325 for 5 although the 5th was not very good form. Then I did 350 for one. I didnt have a spotter so I was afraid to attempt more and I expended a lot of energy lifting it off since my arms are short so I barley was able to lift it. Then I did one set of incline dumbell presses with 125lbs dumbells for 5 reps. Then I did a half an hour of cardio.
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ahhh.....don't listen to these "natural limits" people out there, bust your ass, eat some food and you'll put on some muscle, keeping it at 8% is pretty low, I'd love to be at 8%, what are you eating? I'm 5'7 and I weigh about 195 right now, I've been up to 215 and I wasn't "fat"....so you can put on more muscle...not that I'm a giant or anything.
What's your split like?
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I typically do a very low volume workout and once every few weeks I'll do a high volume workout to shock my muscles. Latley ive been doing some heavy training to switch it up. I would like to add about 5 or 10 lbs of muscle but I think I am coming close to my natural limit. Im only 5'7 and 160lbs right now at 8 percent body fat. I read something that says a natural person cant go much further than that because of the amount of testosterone nessesary to gain more muscle but ill see. I must admit that over the years every time ive gotten to about the strength im at I get stuck. Im trying to eat better this time around which I think may have been my problem in the past.
This morning I did chest. I did a warm up with 225 for 6 reps. Then I did 325 for 5 although the 5th was not very good form. Then I did 350 for one. I didnt have a spotter so I was afraid to attempt more and I expended a lot of energy lifting it off since my arms are short so I barley was able to lift it. Then I did one set of incline dumbell presses with 125lbs dumbells for 5 reps. Then I did a half an hour of cardio.
hahahaha, oh brother. ::)
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hahahaha, oh brother. ::)
I guess 350lbs for a guy who weighs 160 might be a little hard to believe if you put it that way. Not saying you're lying but that's alot of weight for a dude who weighs 160....
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I guess 350lbs for a guy who weighs 160 might be a little hard to believe if you put it that way. Not saying you're lying but that's alot of weight for a dude who weighs 160....
yeah i was talking more about the 325 for 5-6 reps, that seems a little tough to believe when every other guy i've seen of that weight has trouble with 185-205.
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Herc, do you lower all the way down on your benches? If you do, good work.
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Yes I lower the wieght all the way down. I suppose a powerlifter would say I dont pause long enough. I dont really do a pause but I bring the wieght up as soon as I can. I dont believe in partial rep benching or anything for that matter except for pullups because it hurts my shoulders to do the full range. Most peope in the gym will stop and watch because they dont think I really can do this. Ill post a pic that shows I have a physique that can do it but I dont have any videos and I dont know how to post videos anyways. I did 325 for 5 today with no spotter. The 5th I admit was very sloppy, I had my butt in the air but I had to get it up since I had no spotter. I have hit 350 when I was only able to do 315 for 5 so I think I can do 360 but without a spotter im not dumb enough to try that. I have very short arms which probably helps alot. I will give reall numbers on my lifts and ill get my training split up. My legs are very weak and i'll post just how weak they are. Im gonna get something to eat now but i'll post more later with my split and numbers ect...
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Yes I lower the wieght all the way down. I suppose a powerlifter would say I dont pause long enough. I dont really do a pause but I bring the wieght up as soon as I can. I dont believe in partial rep benching or anything for that matter except for pullups because it hurts my shoulders to do the full range. Most peope in the gym will stop and watch because they dont think I really can do this. Ill post a pic that shows I have a physique that can do it but I dont have any videos and I dont know how to post videos anyways. I did 325 for 5 today with no spotter. The 5th I admit was very sloppy, I had my butt in the air but I had to get it up since I had no spotter. I have hit 350 when I was only able to do 315 for 5 so I think I can do 360 but without a spotter im not dumb enough to try that. I have very short arms which probably helps alot. I will give reall numbers on my lifts and ill get my training split up. My legs are very weak and i'll post just how weak they are. Im gonna get something to eat now but i'll post more later with my split and numbers ect...
nice shot...what's your diet like?
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As far as a training split goes its not reall consistant because most days i'll go to the gym twice since I work right acrossed the parking lot from my gym so it very convinient. But it is something like this
Sesion 1
Chest 3 sets of bench press
1 set of incline dumbell press
Abs either crunches for about 4 minutes or other exersises I dont know the names of
then 30 minutes of cardio.
Sesion 2 Shoulders and Tricepts
3 sets of 15 with 50lb dumbells for shoulder presses taking 45 second to 1 minute rest. Sometimes as many as 5 sets.
Overhead tricept press with 60lb dumbells doing 15 to 20 reps taking 45 second rests. On heavy days I do 120s for 6 reps only doing one set.
Then abs and cardio
Session 3 legs
Very deep squats. 1 set of 225 for 4 reps. Then 2 sets of 155 for 8 to 10 reps. I bring my butt down till it touches my calves and then pause for a second. I can go much heavier if I just do parrelell squats but I like the way it hits my glutes and hamstrings like this.
Leg press 1 set with 6 plates on each side doing around 12 reps.
Leg extensions sometimes doing 3 sets of 12 at 100lbs or sometimes 1 set of 190lbs.
Calves, or mine are called Cows. I do cow raises. The machine only goes up to 500lbs( not sure if that for reall it sounds high) but ill do 3 sets of 20 or if I want to go heavy ill throw 5 or 6 45s on top and do 1 set of 15 or whatever I can get.
abs and cardio
Session 4 Bicepts
Light days i'll do 3 sets with 30s with 45 seconds rest and on my heavy day I do one set of 65s for 10 to 12.
Abs and cardio
Session 5 back
Normally I do one set of pullups doing around 42 or 44 pullups. Most would consider it a full pullup but I dont fully lock it down at the bottom because it hurts my shoulder. Then I do 3 sets of dumbell rows with 60lbs doing 15 reps with 45 seconds to 1 minute rest. Every once in a while i'll do 125s for 12 or 15 reps for 1 set.
abs and cardio.
There is no specific schedule. And Im not reall rigid in my training. If I feel like doing tricepts on my legs day or maybe there is a hot girl by one of the machines I may do that body part. I probably train each bodypart 2 to 3 times a week right now although Ive been able to mantain muscle by only doing each part once a week. Every few weeks Ill do something to shock my muscles. Maybe ill do 25 sets on a bodypart or do no rest one day. Since my muscles are used to so little this type shock usually stimulates growth. When I used to always do high volume my muscles adapted and 25 sets didnt even make me sore after a while and I didnt grow. Now If I do 25 sets I almost always experience growth since my muscles are not used to that. Part of the reason I do those really light days with little rest is because going heavy all the time hurts my shoulders and elbows but I can keep my strengh by going light with little rest.
To get to a low bodyfat I ate a very low amount of calories and did of cardio. I probaly lost it to fast and initially lost a lot of muscle but I have since gained back the muscle without the fat. Now I eat a lot of El pollo Loco(chicken fast food place but not fried) I cook fish at least 3 or 4 times a week usally make a burrito or nachos out of it. I go to baja fresh a lot(mexican resturant) but I only eat half the burrito and eat the other half later. I snack on almonds when I can. Latley ive been taking a protien powder about twice a day. It only has 150 calories but 27 grams of protien. I eat a lot of normall foods but try to not eat once I feel replenished. I just save it for later. Im not reall strict though, I eat whatever I want but just try not to eat to much. For the most part I try to eat in moderation and eat as much protien as I can, I would estimate around 170 grams a day give or take.
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maybe there is a hot girl by one of the machines I may do that body part.
hahaha i know it's tempting sometimes ;D ;D ;D
Looking great in that shot mate, good separation down the middle of the chest too 8).
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Last night I was planning on doing a high volume workout on my back and also going to go reall heavy to shock my muscles but I wasnt motivated so i'll put what I ended up doing
Wieghted pullups stapped 85lbs to me and did 5 then I did 45lbs for 12 and a 3rd set for 10 or so. This strained my shoulder so I decided against high volume and cut my back workout short. I skipped rows because my shoulder felt agrevated.
Alternating dumbell bicept curls 70lbs for 8 one set. This was good for me I usually only do 65s.
Lying cable curls full stack 3x8-15
Cardio and abs
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Sunday did chest and then had to go to work so I only lifted for about 15 minutes.
1set 330 for 3. I lifted it fairly easily but wasnt sure if I would have got the 4th so I just did 3.
Then I did another set of 330 for 2. Then I did 315 for 5. Then 275 for 8 or 10. Then 245 for 8 or 10. Then I went home. I hadnt been eating enough so I think that is why I got weaker Then the last post. My shoulder has also been agrivated so I may not do the heavy lifting much longer. Maybe ill go to the 10 to 12 range and train less frequently.
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DAMN dude you look good in a non gay way! How tall are you if you don't mind me asking or having to repeat yourself? What a sick build! Heavy lifting has given you a full thick look that alot of people can't have because they won't push for it. Nice work man.
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DAMN dude you look good in a non gay way! How tall are you if you don't mind me asking or having to repeat yourself? What a sick build! Heavy lifting has given you a full thick look that alot of people can't have because they won't push for it. Nice work man.
thanks, Im 5'7 and my wieght fluctuates right now between 160 and 164 depending on the time of day or week.
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heres my workouts today.
Am workout
3 sets of squats
165 for 3 sets of 8. I am still doing squats almost touching the ground, thats why its so light.
Leg extensions 1 set of 180 and one set of the full stack for 8.
Cow raises. Full stack 1 set for 27 reps.
Cardio for 30minutes
Pm work
superset of seated alternating dumbell curls and behind the neck dumbell tricept extensions. I curled 75lbs dumbells for 5 reps and then 125lbs for 8 or 10(triceps). Then I curled 60s for 12 and 125 for 8 or so then 60s and skiped the last set of tricepts. My tricepts are overdeveloped for my size in comparison to my other bodyparts so I barley need to work them. I was going to go do abs but saw a hot girl so I did some standing barbell curls with about 85lbs. I unfortunatly I didnt have anything to say, maybe next time. Then I did abs and went home.
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today
Am back
1 set of Pullups. Did 42
3 sets of dumbell rows, 15 reps with 65s. I took no rest between sets except to do the other arm so probably about 20 seconds rest.
Abs for about 5 minutes
Pm Chest
warm up 135
warm up 225
330x3 almost got the 4th but the spotter helped a little
attempted 355 but barley didnt get it.
315 for 4
1 set of incline dumbell presses with110s for 10 reps
about 5 sets of cable crossovers 15 reps more or less doing between 55 and 85lbs.
light quick shoulder workout
4 sets of 45lbs dumbells of 15 taking about 1.5 minutes rest
Cardio for 30 minutes
I had a really busy day at work today and felt very depleted in the gym. I think I need to slighty up my calories more. It seems like the more I eat the more I feel like I need to eat more which doesnt make sence but ill try to add about 300 more calories. When Im 164 I can put up heavier weights and feel more pumped all day. I was only 161lbs today so I think I didnt eat enough.
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Yesturday I worked out with a friend so I did back again
Pullups 42 more or less
Dumbell rows 125lbs for 13/100 for 20
Row machine 3x220 to 270 8 to 12 reps
fly machine that can be used for back? 3 sets dont remeber the wieght
Cardio
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Today I did chest and a little bit of light shoulders
Bench press 135 warm up
225 warm up
315x6
335x3
355x1 This is a new personal high for me.
Incline press 125x4 Whenever I get a personall high I cant lift well on my other lifts. Doesnt make sence.
90x12
Fly machine light wieghts for 4 or 5 sets
chest press machine 4 or 5 sets light wieght
cable crossovers 5 sets light wieght
5 sets of dumbell shoulder press with 35lbs dumbells. I felt like hitting the muscles but not really going heavy after all that chest.
My lift are going up some since I started eating more protien but so is my wieght. Today I was 163. A couple months ago I was 158. My bench and squats have gone up about 20lbs and my curls about 10 as well as tricepts. My pullups went from I think 37 to 42. Im happy with my gains but am not sure if they really constitue a 5lb muscle gain. Does anyone know about how much muscle those improvements would likely put on. It seems like those calipers they use to test bodyfat arnt reall acurate. Different people give me different numbers so I dont know if im getting fat or not.
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It seems like those calipers they use to test bodyfat arnt really acurate. Different people give me different numbers so I dont know if im getting fat or not.
Yeah i don't know about those things either mate. I just go by the mirror :).
Hey mate I see you are going to enter the MrGetBig, I'm going to go in as well. I know I won't place at all and may well come in last ;D but I'm just doing it for the fun and motivation :D. You should do quite well I'd say 8).
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Today I did a quick leg workout. I did 185 for 4 sets. for somewhere around 8 reps a set give or take. Its pathetic but im making good progress. i used to do 315 for 12 for sets only going parrelell or slightly above, now that im going almost to the floor I cant lift nearly as much but its really hitting my hamstrings and glutes good.Then I did some leg extensions and skipped calves since someone was using the machinde and I didnt feel like waiting.
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Today I did Chest
135 warm up
225 warm up
315x6
335x3
Incline dumbell presses light today
60s 3 sets of 15 more or less. Lifted slower, I thought id experiment with the squizing the muscle theory besides I was tired.
Cable crossovers light
5 sets of a light wieght with a short rest between sets
5 sets of uppercuts with cables with light wieght and short rest.
I have been skipping my cardio some. Im trying to take it easy for a few days to get some rest. As for nutrition ive been taking protien a couple times a day. I may try to find a way to add another 50 grams a day and maybe about 300 more calories to see if I can get a little stronger. I think my upper body wont grow much more but my legs probably can add at least 5lbs or so of muscle.
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You have a routine built solely around power from teh looks of things. Why is that? You like to be strong but not every thick? I mean you're thick but strong as fuck for 160lbs! I trained my buddy in the bench press and got him to 275 for a triple at that weight but DAMN! I'll give you the 350 for a single if you do it like I do and blow and go. I do'nt pause. I touch bottom and it's on the way up. I like to keep the tension and getthe rebound. If I pause I tend to relax. Whatever you're doing man it's working. I'd love a build like that.
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I guess I do tend to center my lifting more around power. When I started lifting I got good results like that. It seems I never got results lifting light or at slow motions. I only grow or get stronger from exploding up as hard and fast as I can. I also like lifting like that. Its kind of like fighting or something, just getting agression out and trying to push myself to the limit as far as what I can lift. When I started lifting my attitude was if I had a rep range of 8 to 10 and I did 8 last time I would consider my workout a failure if I didnt do 9 so I was very agressive and it worked well. My first 2 years I would bring my big lifts up about 5 to 15lbs a month and every now and then 20lbs but on average about 10lbs. I went from reping with 95lbs on bench my freshman year to 265 my jounier year and Ive always been natural. I always believed you just had to train harder then the next guy to get bigger. Now that im older I think genetics play some role because ive trained guys to do exactly what worked for me and they didnt get any strength gains at all, not even 5lbs over a couple months. After my jounier year it slowed way down and I have gained much slower since. Im 27 now and my bench is only up about 50lbs since I was 17. Maybe I do need to change something at this point. I think my main problem is what I eat. I think in order to get bigger I will need to up my calories. I dont pause when I do the 355. Ive never tried going really heavy and pausing but I imagine I couldnt lift quite as much if I did. I also think I dont look very thick in that pic. i have other pics that I think I look thicker. That one is taken from above me. The good part is it makes my shoulders look wider and my waste thinner but it also makes me look smaller. Ive gained about 4lbs in these pics hopefull all muscle. I had just eaten and had 4 refills of my soda so im probably bloated some in these pics. Also a lot of my strength is in my tricepts so they are kind of hidden inthe last pic. Ive always had a disspaportionatly small chest because my tricepts have always dominated in lifts like bench, military press and stuff like that.
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Massive Tri's mate. They make mine look tiny and i have added fat on them as well ;D.
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You're a beast dude, really inspirational... I'm going to start training abs and doing more cardio again! It sounds and looks like you've really figured out what natural bodybuilding is about.
I've noticed you don't do deadlifts. Why is that?
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I guess I do tend to center my lifting more around power. When I started lifting I got good results like that. It seems I never got results lifting light or at slow motions. I only grow or get stronger from exploding up as hard and fast as I can. I also like lifting like that. Its kind of like fighting or something, just getting agression out and trying to push myself to the limit as far as what I can lift. When I started lifting my attitude was if I had a rep range of 8 to 10 and I did 8 last time I would consider my workout a failure if I didnt do 9 so I was very agressive and it worked well. My first 2 years I would bring my big lifts up about 5 to 15lbs a month and every now and then 20lbs but on average about 10lbs. I went from reping with 95lbs on bench my freshman year to 265 my jounier year and Ive always been natural. I always believed you just had to train harder then the next guy to get bigger. Now that im older I think genetics play some role because ive trained guys to do exactly what worked for me and they didnt get any strength gains at all, not even 5lbs over a couple months. After my jounier year it slowed way down and I have gained much slower since. Im 27 now and my bench is only up about 50lbs since I was 17. Maybe I do need to change something at this point. I think my main problem is what I eat. I think in order to get bigger I will need to up my calories. I dont pause when I do the 355. Ive never tried going really heavy and pausing but I imagine I couldnt lift quite as much if I did. I also think I dont look very thick in that pic. i have other pics that I think I look thicker. That one is taken from above me. The good part is it makes my shoulders look wider and my waste thinner but it also makes me look smaller. Ive gained about 4lbs in these pics hopefull all muscle. I had just eaten and had 4 refills of my soda so im probably bloated some in these pics. Also a lot of my strength is in my tricepts so they are kind of hidden inthe last pic. Ive always had a disspaportionatly small chest because my tricepts have always dominated in lifts like bench, military press and stuff like that.
LOL I'll trade you some bench press strength for some of those triceps! ;D
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I used to do deadlift but never did them for more then a couple of months at a time. The problem I had was when I would get towards the end of the set I had a hard time holding the wieght but my muscles could keep going. I suppose I could lift with some straps and do them though. I sometimes do heavy dumbell rows with straps and they help a lot.
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I used to do deadlift but never did them for more then a couple of months at a time. The problem I had was when I would get towards the end of the set I had a hard time holding the wieght but my muscles could keep going. I suppose I could lift with some straps and do them though. I sometimes do heavy dumbell rows with straps and they help a lot.
Hate to say this but in order for you to effectively work some muscle groups..you just have to use straps. I won't lie, I use them alot but only after my grip fails out so it gets it's work in, and then use them to finish things off. Doing set after set of heavy shrugs, deads, or barbell rows usually requires them. I always ask this question of people who don't use them. Why not use every tool at your disposal to your advantage when lifting! You can benefit all around if you use them wisely and not let them take over the work of the other muscle groups til after they're exhausted.
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Hate to say this but in order for you to effectively work some muscle groups..you just have to use straps. I won't lie, I use them alot but only after my grip fails out so it gets it's work in, and then use them to finish things off. Doing set after set of heavy shrugs, deads, or barbell rows usually requires them.
You hit the nail on the head there wicked, as i have moved up in weight on BB rows i am finding that my grip is giving out way before my back is :-\. I will be getting some straps this week i'd say :).
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Today I did chest in the morning and skipped cardio
bench press
135 warm up
225 warm up
315 x6 My shoulder has been bothering me so I decided to just do some light stuff after this. Nothing worth mentioning just 4 or 5 sets of cables and machines. I havent been able to post all my routines, i'll probably just post if I make progress since all my workouts are about the same.
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Hers a few of my recent workouts
Chest drop set day, no rest between sets exept to quickly change the wieghts
315lbs for 6
225 for 10 or so
185 for 8 or 10
155 for 10
135 for 10
115 for 10
105 for 12
95 for 12
85 for 12
75 for 12
65 for 15
I think I stoped there I cant remeber exactly. Those reps are just estimates. Each set was done till failure except the last one or two, it is mentally very difucult to go till falure at that point when your muscles are hurting so much. I havnt been this sore in a while. My pecs and delts are complety tore up right now from this. Ill probably need a few days to recover.
Back
pull ups 46 reps 1 set This was good for me, im usually a few reps lower than this.
Dumbell rows with no rest except to do the alternate arm.
65lbs 15 reps 3 sets
Bicepts
No rest between sets for this workout
1 set of alternating dumbell curls
1 set of standing barbell curls
1 set of one arm cable curls
1 set on a curl machine
1 set of hammer curls
1 set of currling a lat pulldown bar behind my neck.
Tricepts
1 set behind the neck dumbell 125lbs for 9 reps
1 set of tricept push downs 140lbs for 8 or 10
1 set one arm cable pushdowns
1 set tricept machine
Shoulders 1 set of dumbell military press with 90lbs for 8 reps or so.
1 set on a machine
Tried laterals but hurt to much
Legs
Squats 3 sets did around 185lbs for 10. I go ass to the floor and lift emphasising my hams and glutes. If I emphasise my quads I can do much more.
Leg press 12 plates for 6 reps and then some sets with less wieght.
leg extensions 3 sets
Cows
cow extensions full stack 50 something reps 1 set.
They are way out of poportionatly bigger then my quads. Even before I ever lifted they were really big. When I was a kid a used to walk on my tiptoes, maybe thats why.
Abs
I use a stability ball and hook my feet onto this foot thing that is right below waste level so im ant a decline and extend all the way down. With a full extension I only do 12 reps at a time with a partial I can do like 50 but I like the full. This is the best ab exercise Ive ever done. I usually do this once or twice a week.
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here is what I did today
Chest
bench press warm up 135 and 225lbs
315x6 attempted 7th only got about half way and spotter had to help still good considering I usually barly get the 6th but almost got the 7th today
335x3
Incline dumbell press 120s for 6
95s for 12 lifted lazy didnt really use power otherwise I couldve done more, Focused more on form
Pullups 1 set of 48 good day got a little stronger on this one
dumbell rows light day 2 sets
Abs and cardio
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Today I did very little of everything
Chest
Bench press 315x6 dissapionted, I cant ever get that 7th rep, I did a drop set last week but it apparently didnt work so next week im going to take it further and do 3 or 4 drop sets doing over 30 sets in about 5 or 10 minutes and try to get in as much protein as I can.
incline dumbell press 125x6
Shoulders
Seated dumbell military press 90lbs dumbells x 6 or 8
Lats
pull ups 48 or so, I was happy with these I was very wide with them and felt my form was good, better then usuall for that many reps. I will officially be a bad ass when I can do 50 pullups and bench 365lbs.
Legs
squats 185x7 and one more set of 185 for about 5. It sound reall low but its the way I do them. I go down further than my body can even naturally go. when I get to the point where my body doesnt go any further down(full squat) I relax my muscles and the wieght pushes me down 3 or 6 inches more. I still have skinny legs but these are a different kind of squat that im doing.
Leg press
12 plates one set
Leg extensions 165lbs x 12
calf raises full stack taking 5 seconds rest every time the lactic acid buldup would be too painfull. did 34 reps paused and did like 10 more and paused and repeated this untill I got to 50.
Bicepts
70lbs x 8 reps one set
Tricepts 125lbs dumbell for 6 or so.
abs and cardio.
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Today I did very little of everything
Chest
Bench press 315x6 dissapionted, I cant ever get that 7th rep, I did a drop set last week but it apparently didnt work so next week im going to take it further and do 3 or 4 drop sets doing over 30 sets in about 5 or 10 minutes and try to get in as much protein as I can.
incline dumbell press 125x6
Shoulders
Seated dumbell military press 90lbs dumbells x 6 or 8
Lats
pull ups 48 or so, I was happy with these I was very wide with them and felt my form was good, better then usuall for that many reps. I will officially be a bad ass when I can do 50 pullups and bench 365lbs.
Legs
squats 185x7 and one more set of 185 for about 5. It sound reall low but its the way I do them. I go down further than my body can even naturally go. when I get to the point where my body doesnt go any further down(full squat) I relax my muscles and the wieght pushes me down 3 or 6 inches more. I still have skinny legs but these are a different kind of squat that im doing.
Leg press
12 plates one set
Leg extensions 165lbs x 12
calf raises full stack taking 5 seconds rest every time the lactic acid buldup would be too painfull. did 34 reps paused and did like 10 more and paused and repeated this untill I got to 50.
Bicepts
70lbs x 8 reps one set
Tricepts 125lbs dumbell for 6 or so.
abs and cardio.
LOL you're bitching about 315 for 6 when most people can't even put it up for one? I like this guys attitude! ;D Good work buddy! Maybe do a warmup up, 5 reps of 225 or something to prep, then go all out on the 315? Might help get you one or two more reps.
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I made my chest pay today for not doing seven reps yesterday. Today I did a giant drop set. I'll post the wieghts but dont know the reps but I went to failure. The only rest between sets was the changing of wieghts, for the sets I did for the same wieght I rested 10 seconds. The reason I did the same wieght was because at the lower wieghts I can rejuvinate more quickly and redoe the same wieght without dropping lower. Also it takes 20 seconds to lower the wieght and by the time I wouldve lowered it my strentth was already strong enough to repeat the same wieght so I made sure by the time I lowered the wieght I could only do the previous wieght a few times to ensure I was fully exhausted.Within just a few hours my chest was already sore at work today. Im gonna hurt from this. Hopefully it makes me stronger.
315
245
225
205
185
185
185
165
165
155
155
145
145
135
135
125
125
125
115
115
115
95
95
95
95
75
75
75
65
65
65
I think I ended here. These are estimates. Im not exactly sure how I did the drop but it was something like this. Some sets I did 6 or 8. others only 3 or 4 for example my first time doing 75 maybe I did 6 then by the fourth set with only 10 seconds rest per set I only did 3 or 4. I was gonna do 3 drop sets but by the way I felt after this one I didnt know what that would do to my muscles becuase I was hurting. Usually I drop down much quicker and dont do this many sets. I did around 30 today and last time it was about 11. I attempted to do a set of shoulders but couldnt barley raise my arms so I just left and got some food.
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Today I did bicepts and back and shoulders. Light on bicepts and shoulders. I have upped my protien intake signifigantly over the last couple days because of my big drop set so I dont waste all that work by eating poorly. I was eating between 100 and 160 grams a day and for the last 2 days Ive been around 200grams a day. I dont know if all this has worked to make my bench go up to 7 reps but I more then broke any expectations I had on pullups setting a new personal record today. Usually I can only do 48 but today I did 53. Its been a goal of mine for a long time to do 50 pullups so this is good for me. Tommorow im gonna see if this extra protien helps my chest too.
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havnt posted my last workouts. Im dissapointed. I did that crazy drop set and ate more protien then normal and my chest has actually gotten weaker. Ive felt kinda burnt out latley. My pullups have stayed at 53 though which is a great gain for my lats. It seems like I lost muscle on my chest and gained it on my back. I dont know why this would happen but it did. My legs are about the same. Im going to make some changes now in my chest routine in my rep schemes. I used to do 315 for 6 and then some heavier ones and now im gonna shoot more for the 10 to 12 range or I may experement with a 12 to 14 or even a 15 to 17 for a while since ive never done this. My logic is that its more difficult to go from 6 to 8 then it is to go from 10 to 12. An extreme example of what I mean is going from 3 ot 4 reps would be around 28 percent more volume whereas going from 10 to 11 only around 9 percent. This is why I think I was able in one day to go from 48 pullups to 53. A five rep increase doing a 6 to 8 rep range in one day is impossible unless I did some steriods maybe. My idea is that while I may not be able to handle 315 for 7 because the volume increase is to much if I can get lesser volume increases by doing higher reps that I can handle they will progressivley go up to more substantial increases.
So today did chest
275 for 12
275 for 11
225 for 18
Incline db press
85x15
85x12
Cable presses but sorta like flys how a did them. low wieght.
It felt good doing these low wieghts. I missed that feeling of throwing wieghts up fast and hard.
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going higher reps helped I think cause my strenght is back to where it should be. Ive been staying more around 12 to 15 reps with many of my exersizes. Routine is about the same except im doing a more serioius shoulder routine doing about 6 reall sets instead of 1 or 3 light ones. her's some recent stuff. I went heavy on chest only cause my friend was there to spot and I had about 5 fans watching so I didnt want to let them down.
chest
bench press
275x12
315x6 one of my fans started clapping after this set. That was annoying.
360x1 New personal best
incline dumbell press 85lbs
15,12,10 more or less
peck deck 3 sets of 10 to 15
Shoulders
60lbs 17,15,12,10
cable shoulder press 3sets
tricepts dumbell
1 set 105 8 reps more or less. went slower and didnt feel like pushing it.
I also switched to about parrelel squats instead of this all the way down stuff so im uping the poundage to at least 315 for heavier sets and see where im at. I got much more sore from parelel squats than light all the way down ones so im going heavy on legs again. Even though I liked the idea of full range I dont grow from it like parelel squats with heavier wieghts.
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I went on a vacation and lost some wieght and havnt been able to fully get back into the gym yet. Im just going 2 days a week now for 10 minutes each time only doing one set or 2 per body part. Lazy. now im gonna get serious though.
this is where I am right now, my wieght is close to before at 158lbs but some of my lifts are down.
bench
275x10
295x6
pullups 62reps one set (for some reason this is the only exersize I keep getting stronger at even if everything else goes down.)
curls 60x12 one set
tricepts full stack(light stack though) 20 reps
havnt been doing legs latley