Author Topic: Great Barbell chest workout today (Read 5079 times)

mesmorph78 · « **on:** April 01, 2009, 12:23:43 PM »

I had a good barbell chest workout today.. i havent done barbell chest presses in 5 months.... due to shoulder and pec injury
todays session was

flat bench
135 - 20 reps
225 - 15 reps
315 - 10 reps
405 - single (could have gotten one more but didnt wanna push it)

incline barbell

225 - 12 reps
315 - 8 reps
315 - 6 reps

incline hammer presses

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 7 reps

flat hammer strength

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 6 reps

incline flyes (light)

40lbs 15 reps
50lbs 15 reps
65lbs 10 reps

then finished with cable crossovers
i know pumpster is gonna say thats waay too much but i cant help it i genuinly love training

..i will make a few vids and post soon

wild willie · « **Reply #1 on:** April 01, 2009, 12:39:53 PM »

Strong!!!!!! Great workout!!!!!! What did you do to rehabilitate your shoulder injury?

mesmorph78 · « **Reply #2 on:** April 01, 2009, 12:52:16 PM »

i didn't .. i just layed of bench pressing for nearly 6 months and went real heavy on the dumbells..
i know it was bench that aggravated it... so i laid off it.. funny enough at heart I'm a bench man....never had a problem with them but since last year they started to give me a bit of discomfort

JasonH · « **Reply #3 on:** April 01, 2009, 01:01:44 PM »

Good lifting man - doing the incline barbell presses with that weight after doing flat benches is pretty impressive.

I can do a lot of weight with flat bench but I've usually died a death when it comes to the incline by that point and by my last set I'm struggling with 185.

mesmorph78 · « **Reply #4 on:** April 01, 2009, 01:07:07 PM »

thx man
to be honest i hate incline barbell presses...
but i attribute that to always doin volumn volumn volumn...
which has built stamina over the years....

Meso_z · « **Reply #5 on:** April 01, 2009, 01:14:45 PM »

Quote from: mesmorph78 on April 01, 2009, 12:23:43 PM

I had a good barbell chest workout today.. i havent done barbell chest presses in 5 months.... due to shoulder and pec injury
todays session was

flat bench
135 - 20 reps
225 - 15 reps
315 - 10 reps
405 - single (could have gotten one more but didnt wanna push it)

incline barbell

225 - 12 reps
315 - 8 reps
315 - 6 reps

incline hammer presses

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 7 reps

flat hammer strength

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 6 reps

incline flyes (light)

40lbs 15 reps
50lbs 15 reps
65lbs 10 reps

then finished with cable crossovers
i know pumpster is gonna say thats waay too much but i cant help it i genuinly love training

..i will make a few vids and post soon

Im definately looking forward for your videos.

big man · « **Reply #6 on:** April 01, 2009, 01:19:53 PM »

Beastly

Good lifts man, props!

mesmorph78 · « **Reply #7 on:** April 01, 2009, 01:26:46 PM »

Quote from: Meso_z on April 01, 2009, 01:14:45 PM

Im definately looking forward for your videos.

i will post soon... i love training and that i like to share

tonymctones · « **Reply #8 on:** April 01, 2009, 01:36:22 PM »

you are one strong mofo

mesmorph78 · « **Reply #9 on:** April 01, 2009, 01:37:51 PM »

thx man...
well for a "small" guy maybe

Per Se · « **Reply #10 on:** April 01, 2009, 03:44:23 PM »

Quote from: mesmorph78 on April 01, 2009, 12:23:43 PM

I had a good barbell chest workout today.. i havent done barbell chest presses in 5 months.... due to shoulder and pec injury
todays session was

flat bench
135 - 20 reps
225 - 15 reps
315 - 10 reps
405 - single (could have gotten one more but didnt wanna push it)

incline barbell

225 - 12 reps
315 - 8 reps
315 - 6 reps

incline hammer presses

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 7 reps

flat hammer strength

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 6 reps

incline flyes (light)

40lbs 15 reps
50lbs 15 reps
65lbs 10 reps

then finished with cable crossovers
i know pumpster is gonna say thats waay too much but i cant help it i genuinly love training

..i will make a few vids and post soon

GOOD stuff man!
Out of interest, what's your weight?

pumpster · « **Reply #11 on:** April 01, 2009, 05:14:00 PM »

Great BUT unless you've found ways to avoid causing the same injuries to recur, don't stick to a regular diet of BB.

Also i'm sure you know that singles and doubles with max. weight should be very much a once in a while thing for the same reason.

Posting vids would be cool, get some for every muscle. You can always keep your face out of them if you don't want to be seen.

mesmorph78 · « **Reply #12 on:** April 01, 2009, 05:37:08 PM »

Quote from: Per Se on April 01, 2009, 03:44:23 PM

GOOD stuff man!
Out of interest, what's your weight?

right now im 211lb between 6 - 8 %

mesmorph78 · « **Reply #13 on:** April 01, 2009, 05:44:26 PM »

Quote from: pumpster on April 01, 2009, 05:14:00 PM

Great BUT unless you've found ways to avoid causing the same injuries to recur, don't stick to a regular diet of BB.

Also i'm sure you know that singles and doubles with max. weight should be very much a once in a while thing for the same reason.

Posting vids would be cool, get some for every muscle. You can always keep your face out of them if you don't want to be seen.

... diet ... i dont diet?
hmmmm im pretty sure its bench i dont get that pain when i do dumbell presses i dont get that pain....
i hardly ever max out... only on deads... and that ive cut bck to once or twice a month and i dont do barbell benching that much... in regards to video i was planning to do a set by set chest workout.... just to share whats worked for me... these years..

Meso_z · « **Reply #14 on:** April 02, 2009, 03:03:31 AM »

mes whats you training split?

and how many hours does a workout takes for you?

QuakerOats · « **Reply #15 on:** April 02, 2009, 06:23:35 AM »

Quote from: mesmorph78 on April 01, 2009, 05:37:08 PM

right now im 211lb between 6 - 8 %

hajhahahahahaha!!!!!!!!!!!!!!!!!!!!!!!!!! are you honestly saying you're 6 percent bodyfat?

elite_lifter · « **Reply #16 on:** April 02, 2009, 07:14:49 AM »

Quote from: mesmorph78 on April 01, 2009, 12:23:43 PM

I had a good barbell chest workout today.. i havent done barbell chest presses in 5 months.... due to shoulder and pec injury
todays session was

flat bench
135 - 20 reps
225 - 15 reps
315 - 10 reps
405 - single (could have gotten one more but didnt wanna push it)

incline barbell

225 - 12 reps
315 - 8 reps
315 - 6 reps

incline hammer presses

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 7 reps

flat hammer strength

3 plates per side 15 reps
4 plates per side 10 reps
5 plates per side 6 reps

incline flyes (light)

40lbs 15 reps
50lbs 15 reps
65lbs 10 reps

then finished with cable crossovers
i know pumpster is gonna say thats waay too much but i cant help it i genuinly love training

..i will make a few vids and post soon

Still natural?

coltrane · « **Reply #17 on:** April 02, 2009, 07:50:33 AM »

Quote from: QuakerOats on April 02, 2009, 06:23:35 AM

hajhahahahahaha!!!!!!!!!!!!!!!!!!!!!!!!!! are you honestly saying you're 6 percent bodyfat?

you knew the fat jealous monster was coming, right Meso?

mesmorph78 · « **Reply #18 on:** April 02, 2009, 04:39:11 PM »

Quote from: Meso_z on April 02, 2009, 03:03:31 AM

mes whats you training split?

and how many hours does a workout takes for you?

wsup mez
my split is
monday - arms
tuesday legs
wednesday chest - abs
thursday back - light bis
friday delts - light tris
my training takes abour a hour and a half.. depending on how many people i train with

mesmorph78 · « **Reply #19 on:** April 02, 2009, 04:41:45 PM »

Quote from: coltrane on April 02, 2009, 07:50:33 AM

you knew the fat jealous monster was coming, right Meso?

he's sick in the head...
he doesnt want others to excel.
he hates to hear when others are doing good so he will call bullshit
he has a severe inferiority complex...
sad.

Fatpanda · « **Reply #20 on:** April 06, 2009, 10:02:55 AM »

make sure to pinch your shoulder blades the whole time you bench - this gives more support to the rotator and shoulder joint, which helps avoid tears and strains

pumpster · « **Reply #21 on:** April 06, 2009, 10:40:17 AM »

When mes does the training videos he can put all this to rest once and for all with a tape measure and some calipers for BF.

mesmorph78 · « **Reply #22 on:** April 06, 2009, 11:45:58 AM »

i might shoot my dumbell chest wednesday
as to measuring my arms.. i''ll throw that in somewhere

Meso_z · « **Reply #23 on:** April 06, 2009, 02:35:20 PM »

Quote from: mesmorph78 on April 06, 2009, 11:45:58 AM

i might shoot my dumbell chest wednesday
as to measuring my arms.. i''ll throw that in somewhere

Im looking forward! something tells me you have improved ALOT!

mesmorph78 · « **Reply #24 on:** April 06, 2009, 02:54:23 PM »

ha ha i will be fully covered....
but yes im bigger and still cut