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ffknight84
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nice job bro
Chest/Shoulders and a PR
- Thread starter ffknight84
- Start date
Chest:
Incline Dumbells: warmup 30x15, 50x12, 65x10, 75x6, 75x6, 80x4
Hammer Strength Chest Widener: 90x15, 160x10, 210x8, 260x5 (PR by 80 pounds )
Pec Dec: 50x12, 70x10, 90x8, 90x8
Shoulders:
Behind Neck Military press: 90x15, 140x12, 160x10, 160x8
Lateral Raises: 5 sets 25x10
Rear Lat Raises: 5 sets 25x10
On the Chest Widener (also called Decline press) I really enjoy doing this machine because it puts so much pain into my chest. I just started doing it about 1 month ago and my chest is already increases in size and strength in all exercises because of it. It puts no stress on my bad shoulder, and it hits my chest dead center. Guess ill be using this since flat bench hurts too much.
Incline Dumbells: warmup 30x15, 50x12, 65x10, 75x6, 75x6, 80x4
Hammer Strength Chest Widener: 90x15, 160x10, 210x8, 260x5 (PR by 80 pounds )
Pec Dec: 50x12, 70x10, 90x8, 90x8
Shoulders:
Behind Neck Military press: 90x15, 140x12, 160x10, 160x8
Lateral Raises: 5 sets 25x10
Rear Lat Raises: 5 sets 25x10
On the Chest Widener (also called Decline press) I really enjoy doing this machine because it puts so much pain into my chest. I just started doing it about 1 month ago and my chest is already increases in size and strength in all exercises because of it. It puts no stress on my bad shoulder, and it hits my chest dead center. Guess ill be using this since flat bench hurts too much.
cool, good luck bro
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Deleted member 33117
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Nice job on the pr. Hmmmm... never post my pr's. Ok here's one... Monday I used the hammerstrength incline machine for the 4th time in my life and set another personal record. 360 for 8. There, I posted my first pr. Anywho I'm in a karma giving mood today... so karma to you for your pr.
JollyRogers
New member
awesome !!
Seated... but with the hammer machine. I alternate between that and DBs weekly. With DBs i can hit about the same weight.
When i first hurt my cuff, i told myself i won't touch military's again thinking it'd have an effect on it. Lately ive been doing them real light and noticed it doesn't bother my cuff at all...totally regret stopping them.
When i first hurt my cuff, i told myself i won't touch military's again thinking it'd have an effect on it. Lately ive been doing them real light and noticed it doesn't bother my cuff at all...totally regret stopping them.
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BodyByFinaplix said:
I already know some of your old PRs, so too late!
Not to take away from Whiz--good workout, WK--but the 360 incline would be four wheels/side, correct?
That's good stuff. I could maybe do that once or twice AT BEST (haven't tried, but sounds about right), and I do that exercise every couple of weeks.
We really ought to get you powerlifting alongside your BBing endeavors. For 3.5 years of training, you're kicking ass. I know pros that you could outlift...
like Kenny Jones
I'm teasing. I do know of legit IFBB guys you could stomp in a workout. A number of us probably could but you'd take them on a ride they wouldn't soon forget.
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Deleted member 33117
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True enough, I know some of the big guys at my gym who can't hang either. I'm like, "wow you're pretty weak for a guy with 20" arms and a 55" chest." Naw powerlifting isn't my cup of tea, I'm goig to have to stop benching again though. Its starting to get painful. I'm back down to doing only 275 now becuase it hurts my pecs. I'm not going to be rep with 405 for awhile. Its weird because I can handle otere chest movements just fine. I've hurt myself before benching heavy, it has never been a comfortable lift for me. And yeah, I'm sure B Fold could hang with just about any IFBB pro pretty well in the gym.
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Deleted member 33117
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Anywho guld, should my eq hunger be kicking in already today? I feel like I haven't eaten, and I took my cheat day for the week yesterday. I've already had about 5 meals and ate over a gallon of salid mix. I frontloaded 1200 mg on Sunday morning since I'm running it at 600 mg the rest of teh cycle. I used it once before and I don't remember being this hungry until I was over 3 weeks in. I was on 400 mg a week though and didn't front load.
BodyByFinaplix said:
LOL. I am like that to an extent, but I'm not pathetic weak nor am I quite 20" arm material
Someday perhaps on the latter count, but I'm short and not Lee Priest, so I dunno...*shrugs*How does it hurt your pecs? I have gotten hurt benching too--part of the reason why I stopped doing it like 5 years ago. I was not doing a whole lot, singles with 370 or so, but I always felt a funny "tingling" of fibers near my sternum in my left pec, like a minor tear.
But what the fuck...if it ain't comfortable, screw it--I think there are much better movements out there anyway. I certainly get more out of what I'm doing now.
[EDIT: oops...I said, "...Levrone and Cormier would ." I didn't finish my long-winded thought. We can't have that shit; I gotta get my word quota in here.]
And I agree, I'd put B-Fold up against many pros. Only the real beasts like Ronnie, Dorian and Francois of old, and Levrone and Cormier would be a real handful. Tom Prince is monstrously strong, too--forgot about him. I'm sure I'm forgetting a few here and there, but we're talking about a dozen or two guys out of hundreds of professionals. For every Mike Francois or Ronnie Coleman there are lots of pussy trainers like Vince Taylor and Paul Dillett.
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BodyByFinaplix said:
I think that makes all the difference my friend. I'm not an expert on such things but my pharmaceutical mentor, I guess you could say, mentioned something about that w/ front-loading IIRC. I have it all on paper, but it's not the kind of thing that I keep lying around for prying eyes to find
LOL.
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Deleted member 33117
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It hurts at the insertion near the delts. It starts feeling like I'm going to tear something. Sharp pains not a burn.
BodyByFinaplix said:
Ugh. Absolutely, avoid bench presses! I do not know what might cause that but it's a shame.
It's doubly a shame that I have known some good bodybuilders that would make equally good powerlifters, even if they didn't train bench presses and the like frequently. One local lightweight competitor I knew was doing smooth flat benches, raw and paused, with ~380...and he weighed ONE FORTY SEVEN! I am sure that if he'd used a PLing style and some of the current gear, he would definitely work his way to 3x bw bench.
The trouble was, he had something similar to what you described...he called it as a shooting sensation in the front delts. This was only when he did more than a handful of reps, though. Below 4-5, he was okay...but he didn't think that was enough to keep his pecs growing for his NPC stuff, so he stopped doing bench presses completely.
His pecs were actually rather unremarkable when he was doing those flat benches, but they're noticeably thicker these days, mostly the result of incline DBs, heavy dips, and some Icarian/Hammer stuff. For him, the bench pain was a blessing in disguise.
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Deleted member 33117
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Right, plus I pulled a pec before with 425 doing rest pause reps over a year ago.
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Deleted member 33117
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It is also nice to get away from the heavy benching again, it was really starting to hurt my wrist just before my pics. Especially once I stacked the winny in after being on tren all that time. My tiny wrists can be a problem. I think my avatar shows them pretty well.
BodyByFinaplix said:
Yeah. Your wrists and joints in general look relatively small. Needless to say, that's a bodybuilding plus
I have a very mixed big insofar as joints are concerned. My ankles are fairly thick. My wrists are mid-sized to borderline large I guess, just shy of 7.5". And I've got a rather large head, full of thick hair that makes it look bigger yet.
Other than small hands and feet, I am sort of a "big little man." Being 5'6" with a fuckin' Oompa-Loompa head is kind of cruddy!
