What are you training today?

[BILL ANVIL]

chest today
4 sets incline dumbell presses
3 set flat dumbell presses
3 sets incline smith
cable crossovers

So how heavy did you go today?

[mesmorph78]

145lb dumbells on incline
160lb on flat
365 on smith

[aussiepro]

back today..
6 sets of weighted chins
4 sets lat pull down
4 sets bent over dumbell rows
4 sets seated cable rows
2 light sets of lat pull down on a cable machine kinda like what phil heath does

[booty]

I did back, rear delts and bis today. 

[BILL ANVIL]

145lb dumbells on incline
160lb on flat
365 on smith

You tend to go below parallel on the incline DB Or do you stop your upper limb at 90 degrees when going that heavy? Pretty sure I messed up my delts royally going too deep on incline barbell..

[mesmorph78]

You tend to go below parallel on the incline DB Or do you stop your upper limb at 90 degrees when going that heavy? Pretty sure I messed up my delts royally going too deep on incline barbell..

too much chest barbell movements are shoulder wreckers... i do barbells but rarely maybe 1 every 3 months
i grew out of the how much can you bench phase quite early in my training .. i feel incline barbell a lot in the front delts..
Dumbells is where its at...
my chest is a super strong point standout for me I attribute that to mostly dumbell presses

on incline dumbell I touch my chest.. as with all Dumbell movements and pressing movements

[deadz]

Off today. Tomorrow back.

[mesmorph78]

Off today. Tomorrow back.

hope some deads and chins are thrown into your back routine

[wes]

Trained delts,arms,abs,and did 30 minutes of cardio today.

[mesmorph78]

Trained delts,arms,abs,and did 30 minutes of cardio today.

delt day tommrow....
what was your delt routine today
might steal a few bits from it

[wes]

delt day tommrow....
what was your delt routine today
might steal a few bits from it

Pretty basic today:

Seated Press on Machine:4 sets
Laterals Behind The Back:4 sets (try these bad boys)
Rear deltoid Raise face down on Incline Bench:3 sets
Face-Pulls:3 sets

[mesmorph78]

Pretty basic today:

Seated Press on Machine:4 sets
Laterals Behind The Back:4 sets (try these bad boys)
Rear deltoid Raise face down on Incline Bench:3 sets
Face-Pulls:3 sets

the laterals behind the back do you do them both at the same time or one arm?

[The True Adonis]

Back Day today:

Bent Over Rows 5 sets. 10,8,6,4,15
One Arm Rows 5 sets of 12
Seated Bent Over Rows with DB`s- 5 sets 12
Pullups to 50.

[wes]

the laterals behind the back do you do them both at the same time or one arm?

Same time.........much better stretch than regular laterals.

[dr.chimps]

Back Day today:

Bent Over Rows 5 sets. 10,8,6,4,15
One Arm Rows 5 sets of 12
Seated Bent Over Rows with DB`s- 5 sets 12
Pullups to 50.

Me too!

4 sets: weighted pull-ups
4 sets: pullups
4 sets : narrow-grip t-bars
4 sets : smith shrugs

arms

4 sets: narrow grip curls
4 sets : 45-degree bench slow curls

time: 1h 5 mins

  

[deadz]

hope some deads and chins are thrown into your back routine

Oh yeah, start with deadz, in total 20 sets.
Deadz
T-bar rows off the floor
Seated cable row-narrow grip
Wide pulldown
Hammer pulldown
Wide machine row
Bent pulldowns

[mesmorph78]

Same time.........much better stretch than regular laterals.

ha i dont have that flexibility...
 
ill try though

[Straw Man]

Today was:  Chest/Back/Delts, bis, tris, forearms

I recently switched from hitting each bp 1x per week to doing full upper body 3 times a week and lower body 2x per week.

M/W/F - upper body
Tues/Sat - lower body
Thurs/Sun - rest days

doing 4-5 set per BP (no more than 2 exercises) on upper body day and 6 per bp on lower body days
I do different exercises for each bp each day (except for forearms)

chest/back and bis/tris are supersets
Wednesday I start with Delts supersetted with back and then do chest.
Monday and Friday it's chest/back supersets, then delts, then bi/tri supersets, then forearm

All sets to failure and occasionaly rest pause sets ala DoggCrapp (usually only do one rest pause i.e get 8-12 reps and the rest 10-20 secs and do 2-3 more reps)

strength has been going up consistently and the workouts feel really good.

[Brocty]

Trained chest and tris

4 sets of incline barbell
3 sets of flat DB press
3 sets of pullovers
3 sets of cable crossovers

3 sets of skull crushers
2 sets of single arm pushdowns

[BILL ANVIL]

Oh yeah, start with deadz, in total 20 sets.
Deadz
T-bar rows off the floor
Seated cable row-narrow grip
Wide pulldown
Hammer pulldown
Wide machine row
Bent pulldowns

Thats an insane workout you training for the O or something?? Eliminate half those exercises and put more effort into the ones you keep. You'll live longer..

[mesmorph78]

Thats an insane workout you training for the O or something?? Eliminate half those exercises and put more effort into the ones you keep. You'll live longer..

ha ha that back workout is good
mine usually
deads
barbell rows
dumbell rows (or tbar)
weighted chins
pull downs
seated row
chins

[mesmorph78]

Oh yeah, start with deadz, in total 20 sets.
Deadz
T-bar rows off the floor
Seated cable row-narrow grip
Wide pulldown
Hammer pulldown
Wide machine row
Bent pulldowns

good workout... cant go wrong with deadz
i get rid of one of the machine movements and throw chins in there

[BILL ANVIL]

ha ha that back workout is good
mine usually
deads
barbell rows
dumbell rows (or tbar)
weighted chins
pull downs
seated row
chins

Waaayyy too much. Lots of wasted movements to choose from with back. All you need is..

Deads/Rows alternated every week
50 chins
T Bar or close grip cable rows

[mesmorph78]

Waaayyy too much. Lots of wasted movements to choose from with back. All you need is..

Deads/Rows alternated every week
50 chins
T Bar or close grip cable rows

No gives me huge dense detailed back

[tbombz]

tmrw= back legs and abs

4 sets pulldowns
4 sets dead lifts
4 sets rear delts
4 sets shrugs
4 sets leg extensions
4 sets leg curls
4 sets hack squats
4 sets seated calves
4 sets incline reverse crunches

takes ~2 1/2 hours