Chest and Delt workout

[Quadsweep]

The Deca I am on is really helping my rotator but I deceided to swith my chest and bi workout to chest and delts to allow my shoulder more recovery time.

Workout looks like this:

Chest:
Incline Hammer
work up to 4 45's per side for 3x12

Incline bench
225 x 20-15-10
jump to
DB flys
80x12
jump to
Flat Press Machine
Stackx10
Jump to
push ups x as many as I can
rest, repeat 3 times.

Delts

hammer military
3x20x3 45's per side

then

Side lateral
Drop sets 50/40/30 x 10
jump to
cable sides
40x10
jump to
Rear Laterals
45x12
Rest, Repeat 3 times


Thats it...takes 45 min....owwwww!


Quadsweep

 

[thezan]

Your hardcore. I feel soft now.....

 

[odoyal rulez]

sick man...sick

 

[needtogetaas]

nice

 

[Quadsweep]

Chest done, fuck that hurts!

 

[Quadsweep]

Thanks guys. As you can see I am restricted to fairly high reps now do to years of heavy weight abuse...what can I say, I was addicted!

Quad

 

[ThepoolGuy]

thats a good thing to be addicted to

 

[Quadsweep]

well 50 min...out of here. CYA!

 

[OMEGA]

I love these threads

good stuff

 

[Cutt29]

sick endurance bro

 

[MR. BMJ]

I've been using this type of workout for the past 1-2 months as well and it has worked great. I too have to use high reps due to some injuries. Also leaning up right now naturally, and it helps with some pains.

Mr. Nobody over at AF actually turned me on to it a little more as well. He's switched up to this type of training for awhile now with some awesome reviews.

Man...I can't wait to jump back on the AAS though...hahahaha.

BMJ

 

[Quadsweep]

Just curious how old are you?

Quad

I've been using this type of workout for the past 1-2 months as well and it has worked great. I too have to use high reps due to some injuries. Also leaning up right now naturally, and it helps with some pains.

Mr. Nobody over at AF actually turned me on to it a little more as well. He's switched up to this type of training for awhile now with some awesome reviews.

Man...I can't wait to jump back on the AAS though...hahahaha.

BMJ

 

[Big Wes]

Good Workout. Hate the Hammer Streanth, Machines can't hold enough plates. I prefer the smith machine.

 

[MR. BMJ]

Almost 31 my man. Just some minor injuries right now. Also, gonna have some Gyno-surgery, so after that is when I will jump back on the AAS......might start taking some low dose Ox during the whole thing if it comes in in time though.

BMJ

 

[52_21_30]

Very nice Quad. Now I see why you dont do cardio pre-contest.

 

[misticat]

quad... what do eat/drink before you workout?

 

[CO B-man]

The Deca I am on is really helping my rotator but I deceided to swith my chest and bi workout to chest and delts to allow my shoulder more recovery time.

Workout looks like this:

Chest:
Incline Hammer
work up to 4 45's per side for 3x12

Incline bench
225 x 20-15-10
jump to
DB flys
80x12
jump to
Flat Press Machine
Stackx10
Jump to
push ups x as many as I can
rest, repeat 3 times.

Delts

hammer military
3x20x3 45's per side

then

Side lateral
Drop sets 50/40/30 x 10
jump to
cable sides
40x10
jump to
Rear Laterals
45x12
Rest, Repeat 3 times


Thats it...takes 45 min....owwwww!


Quadsweep

You obviously are more experienced than I in this game but I have a question. What would removing biceps from your regimen do for your rotator cuff? Are you simply trying to strengthen it (shoulder/R Cuff) by working muscles around your shoulder? Do curls put too much stress on your shoulder that you are trying to avoid? If so why not do an isolating excersize for your biceps? Just curious as to what you are actually trying to accomplish by removing bicep excersizes? Sorry to hear about your shoulder by the way hope it gets better soon. Seems to be one of the more predominant injuries with BB's

 

[Quadsweep]

You obviously are more experienced than I in this game but I have a question. What would removing biceps from your regimen do for your rotator cuff? Are you simply trying to strengthen it (shoulder/R Cuff) by working muscles around your shoulder? Do curls put too much stress on your shoulder that you are trying to avoid? If so why not do an isolating excersize for your biceps? Just curious as to what you are actually trying to accomplish by removing bicep excersizes? Sorry to hear about your shoulder by the way hope it gets better soon. Seems to be one of the more predominant injuries with BB's

Not really an injury...well its just a lot of heavy years and my shoulders do not like 405 inclines anymore. I combined pecs and delts because rotators take a beating on both days so I put them together so they have a whole week to rest up. I now train arms together ie. bicep/triceps.

Quad

 

[Quadsweep]

quad... what do eat/drink before you workout?

Actually. i have to have about two hours and an empty belly before I train. I take 10 grams of glutamine and 10 grams of free form aminos as well before and after training. I eat after as soon as nausea subsides.

Quad

 

[Quadsweep]

Very nice Quad. Now I see why you dont do cardio pre-contest.

yeah that is part of it for sure.

Quad

 

[misticat]

Actually. i have to have about two hours and an empty belly before I train. I take 10 grams of glutamine and 10 grams of free form aminos as well before and after training. I eat after as soon as nausea subsides.

Quad

thats awesome.... i have tried that... makes me so dizzy i almost faint and i dont get that great of a workout in as im always trying not to passout and throw up... i eat about 2 hour before and a muscle milk 30 minute prior.........

i also noticed when i superset without eating (low calorie diet) i lost a lot of strength

 

[solidspine]

Give that shoulder a break, until it heals.

 

[X Man]

interesting... see my upper chest/delt tie in is weak when i train them together... so im going to train chest one day week, then start training upper chest one day a week on my off day (as well as training it with my regular shoulders day)


im 21 which is young (yes my b-day thread got deleted)

but my incline chest press is

225lbs for 3 sets of 15--if i go above that it kills my front delts

now on smith machine increase i ran rep out 315lbs for 3 sets of 315lbs like its nothing.

so i have developed the idea that i need to blast the front delt/chest tie in with medium weight-high rep and just do 4 diff excercises

 

[OMEGA]

DOING DELTS witH CHEST IS A MOST WISE PRACTICE

 

[X Man]

the more i think about it... the more i think any weak spot should be the one targeted and the one the most attention should be given to first and foremost...

thus for me, i should start training my upper chest, exclusively solely on the first fresh day my body has, so i can focus on hitting that the hardest

 

[NickyE3]

fuckin sick Quad

I may have to try the shoulder/chest in the same workout since I have had my right shoulder operated on and the left one isnt the best shape in the world.

I already do tris/bis in the same day if I have the time.

 

[youngguns]

I cant imagine eating 2 hours before tahn not drinking a carb drink during/after, I've been bulkingfor 1.5 years , im in for a shock come cutting....

 

[CBAR]

I've switched to chest/front delts on one day then back/rear-side delts another.

Q. I trained shoulders too much a few years ago till my front delts are more developed than my upper chest. Could you guys throw out a few ideas to seperate front delts while hitting upper chest?

 

[P01NTBL4NK]

I lift just as hard but I dont think I am as strong as you. But you are older. And yes U know I have a lot of respect for you. I am thinking of competeing because I am on a good diet year round works wonders I am geteting bigger and loosing fat. and even while on AAS its not magic you still need to lift hard as fuck harder than ever its like a good reason to and shit becuz after each workout I do I see reults I swear to god.all of u guys on here ur after workout meal needs to be high carb high protein low every meal should be med protein med carb and then b4 bed HIGH protein low carb do this u will see and ppl wanna get lean? Do about 2 hrs of cardio a day diff types of cardio thats what I do abunch of boxing shit.

 

[CBAR]

I've switched to chest/front delts on one day then back/rear-side delts another.

Q. I trained shoulders too much a few years ago till my front delts are more developed than my upper chest. Could you guys throw out a few ideas to seperate front delts while hitting upper chest?

bump

 

[youngguns]

I lift just as hard but I dont think I am as strong as you. But you are older. And yes U know I have a lot of respect for you. I am thinking of competeing because I am on a good diet year round works wonders I am geteting bigger and loosing fat. and even while on AAS its not magic you still need to lift hard as fuck harder than ever its like a good reason to and shit becuz after each workout I do I see reults I swear to god.all of u guys on here ur after workout meal needs to be high carb high protein low every meal should be med protein med carb and then b4 bed HIGH protein low carb do this u will see and ppl wanna get lean? Do about 2 hrs of cardio a day diff types of cardio thats what I do abunch of boxing shit.

blah blah blah?

 

[misticat]

I cant imagine eating 2 hours before tahn not drinking a carb drink during/after, I've been bulkingfor 1.5 years , im in for a shock come cutting....

i have to eat 2 hour before otherwise i want to throw up and faint.......

 

[youngguns]

I can eat right before, I feel so much stronger and I have a lot more energy, although sometimes I have to wait for a quick sec to swallow the puke...

 

[c3bodybuilding]

Great workout. I love when people post up what they are doing. I love training Pecs/Back/Delts together to keep everything lubed and warmed up good. By the time I get to delts, I don't need to use much weight to fry them, because they are already worked from pecs and back.