My quest to 315 Bench Press and much more.

[deviation]

Follow along as i'll be raising my strength and losing BF% at the same time.

I started my cut about 2 weeks ago but figured i would start a log here just for fun. My goal is to get 315 up for 1 or 2 reps before the end of the year. Right now my max on the bench is 225 for 10 reps.

Right now i'm at 14.4% body fat and i'll be reaching for 9% or lower before the end of the year also. I have a cheat meal once a week so i don't go crazy.
I'm at 179 lbs in the morning. I'd love to stay around this weight.

Occasionaly i do train with a bodybuilder so my workouts do tend to be high in volume. Sometimes they will be short and to the point though. As you'll see i do mix it up quite abit.

I'll post my DB chest routine i did last week, then post the one i'll be doing tomorrow. Hopefully to see some increases. I'll also post the supplements i use tomorrow.





Flat Bench DB Chest Press
1 - 100x8 - dropset - 70x10, 45x10, 35x10
2 - 90x10
3 - 90x10

Incline Bench DB Bench press
1 - 80x10
2 - 85x10
3 - 85x10 - dropset 3 times

Roc-it Seated Chest Press
1 - 180x10 - superset 10 pushups
2 - 180x10 - superset 10 pushups
3 - 180x10 - superset 10 pushups

Decline Hammerstrength chest press Superset with Hammerstrength iso lateral incline chest press
1 - 180x10 - 90x10
2 - 220x10 - 140x10
3 - 220x10 - 140x10

Smith Machine incline Chest press (Low incline) Wide grip
1 - 90x10
2 - 140x10
3- 160x10


3 sets of upper and lower cable crossovers

3 sets of Hamerstrength Pullovers

Rope push down

1 - 50x10
2 - 55x10
3 - 55x10

Weighted bench dips

1 - 135+BWx10, 90+BWx10, 45+BWx10, BWx10
2 - 135+BWx10
3 - 135+BWx10

Single Arm Pushdowns/pulldowns (cable) - 3 sets @ 35 lbs

Partial rep tricep extensions

1 - 45x10
2 - 45x10
3 - 45x10

Then 15 minutes of ab work, mostly cables and hanging movements. 20 reps of floor swipers with 3 sets. Used 135 lbs on the barbell.

This was last week's DB chest routine. Tomorrow's workout will be very simliar but i started to do more cardio lately. So i'll be running 3 miles at the end of the workout.
I'll also take out the decline presses.

Current progress picture, i'll take more in about 2 months. Massive farmers tan i know. :P
I've never been one to tan. Guess i could start someday.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/09/06/31923872/progresspic/1qTOjl6GaTrI4BGhjX8EAFmD6fxRFd0412t.jpeg http://imagecdn.bodybuilding.com/img/user_images/growable/2011/09/09/31923872/progresspic/1OSxRVJsl5Aw9qx8MBWw1TKvPesC1G692p.jpeg

[Dreamliner]

Go for it!

[LeafUF]

How tall are you?

[deviation]

How tall are you?

5'11"

Just got back from the gym. What a great workout. Had my proatmeal and hit the gym.
Today i mainly just focused on the upper chest. Later this week, i'll focus on the entire chest. So next chest routine will be different.

As far as supplements go here is what i used.

Muscle Pharm Creatine (Pre-workout) - 1/2 serving
Gaspari Superpump Max Sour Apple (Pre-workout) - 1 3/4 scoops
VPX Power Shock Lime (Intra) - 1 scoop
Intrabolic Wild Berry (Intra) - 1/2 scoop
Elite Gourmet chocolate (Post workout) - 2 scoops



DB flat bench press

1 - 50 x 15 - warmup set
2 - 105x7 - last time i tried this i could only get 1 rep. This was a month ago.
3 - 95x10
4 - 95x10

DB Incline bench press

1 - 50x15 warmup
2 - 80x10
3 - 85x10
4 - 90x8 - failure set

Seated upper chest flys (great pump sets)

1 - 40x10, 50x10, 60x10
2 - 50x10, 60x10, 70x10
3 - 60x10, 70x10, 80x10

Roc-it seated chest press

1 - 180x10 - super set with 10 pushups
2 - 180x10 - super set with 10 pushups
3 - 180x10 - super set with 10 pushups

Cybex plate loaded incline chest press

1 - 180x10
2 - 270x10
3 - 270x8 - dropset to 180x10

Hammer strength Iso-lateral incline press (as far as i know w/o weight there isn't much weight to it, so all i count is the plates. )

1 - 180x10 - super set with 10 pushups
2 - 180x10 - super set with 10 pushups
3 - 220x10 - super set with 10 pushups
4 - 220x10 - super set with 10 pushups

Rope single arm pulldown

1 - 35x10
2 - 30x10
3 - 30x10

V-bar tricep push downs

1 - 70x10
2 - 100x10
3 - 100x10

Bench dips with 45 lb plates

1 - 1x15
2 - 2x15
3 - 4x15

3 sets of floor wipers with 135 lbs @ 15 reps

3 sets of Hanging windmills

3 sets of hanging oblique crunches

2 mile run @ 15 minutes and 30 seconds



I had a long lasting pump during this workout. Chest was pumped full of blood. All the way until i started my cardio. What really pushed me through my cardio was i went and got on a treadmill next to this girl that was running alot faster than i usually do so that really pushed me. She ran alittle over 6 miles from what i saw. Think i'll stick with my 2 miles though. :)

Overall it was a solid workout. I was jacked up that i got 105's up that many times. Gotta love it when you reach personal bests.

Tomorrow is my rest day but i still go outside and get a good run in. Usually about 3 to 4 miles. Monday i'll be back at the gym for back day with some upper abs, calves and cardo.

[deviation]

Go for it!

Thanks. I just thought it would be good to get another log going in this forum. Maybe get more people in here.

[LeafUF]

Isn't that cardio a bit counterproductive? Based on your goals and pics it just seems unnecessary to put in the extra work. At the very least you need to eat more because of it and run the risk of burn out since your workout is already pretty intense.

[deviation]

Isn't that cardio a bit counterproductive? Based on your goals and pics it just seems unnecessary to put in the extra work. At the very least you need to eat more because of it and run the risk of burn out since your workout is already pretty intense.

Nah, by the time i do my cardio i've used up all my glucose and now i'm using my fat deposits for energy. Burning fat at a much faster pace when i do my cardio. Thanks for your reply and i do understand what you are saying.

I'm not trying to bulk up, i'm trying to cut down my fat %. But at the same time i'm gaining strength through my weight training. Sure i could reach my 315 goal faster if i were bulking and eating alot more but as of right now my #1 priority is to get to 9% BF. Guess my title is abit misleading. lol

Getting 315 on the bench is just for fun. Main reason why i wanted to do it because i want to catch up with my friends at the gym. They are always putting 6 plates on the bench. So it's for fun and a goal of mine.

I've been on a cut now for alittle over 2 weeks. In the process i've lost alittle bit of BF% and i've noticed good strength increases. So i'm hoping it continues and i believe it will. I'm also on a cut routine with a friend i workout with sometimes at my gym which makes it easier. We share our results and it makes the process alot easier. Although i must say his diet is much cleaner than mine and he does cardio 2 times a day.

[LeafUF]

Gotcha. Gaining strength while cutting is certainly possible but I am not sure you can drop 5% bf while increasing your bench max 50 pounds or so.

Either way good luck and stick to your plan.

[deviation]

Gotcha. Gaining strength while cutting is certainly possible but I am not sure you can drop 5% bf while increasing your bench max 50 pounds or so.

Either way good luck and stick to your plan.

Thanks, i actually don't know what my 1 rep max is. I haven't attempted it yet. I just know i can get 225 up 10 reps. I keep telling my self i should try to see what my max is but i never get around to it.

Yeah 5% bf is alot, i'll be happy with 10%. Even then you will looked ripped like crazy. I mean i already have some definition, would love to know whati would look like at 10%. It's going to be a fun journey. Just have to stick with my cardio, even though i hate cardio. I have a passion and love for training and lifting, just never been a fan of cardio. If i'm running and talking with someone then it alright, it goes by fast. But if i'm out there running by my self it seems that it takes forever.

Thanks for your support. I actually just started getting into fitness back in sept. of 2010. Back then i could barely get 135 lbs on the bench up for 1 or 2 reps. I was in the 240-250 lb range with who knows how much BF%. I was very much over weight.
I've come a long way, but i know i still have a long road ahead of me for where i want to be.

[jdrgator]

Very cool! Your routine and goals seem strong to me. I can't remember the last time I even tried to max out on the chest press. Probably 15 years ago. When I was training hard in the late 90s early 00s, I stopped attempting the 1 or 2 rep max and just focused on upping my weight during my 10-12 rep sets.

While I am not as up to date on advances in training, I don't see a problem with the cardio after lifting. There are numerous benefits to aerobic exercises including improving endurance and strengthening muscles, particularly the heart and respiratory systems which can help build strength and actually improve ones physique and overall health.

[deviation]

Very cool! Your routine and goals seem strong to me. I can't remember the last time I even tried to max out on the chest press. Probably 15 years ago. When I was training hard in the late 90s early 00s, I stopped attempting the 1 or 2 rep max and just focused on upping my weight during my 10-12 rep sets.

While I am not as up to date on advances in training, I don't see a problem with the cardio after lifting. There are numerous benefits to aerobic exercises including improving endurance and strengthening muscles, particularly the heart and respiratory systems which can help build strength and actually improve ones physique and overall health.

Yeah, i'm always sticking with my routines so i never really fit in any 1 rep max sets.
Except i did try a 1 rep max on deadlift about a month ago. That was 385.

Thanks for the comments. Today was just a cardio day. 4.6 mile run outside.
Going back to the gym tomorrow. I'll be sure to post my routine and results.

I'm studying to become a personal trainer and most from what i've read is that cardio is best after a intense workout. Plus i've gotten opinions from bodybuilders i train with that also like to do cardio after their workouts while on their cut or maintaining their body form. Of course i don't weight train every day. Some days will but only cardio.

Hope everyone had a great sunday, i know i did. Lions won!

[StrangeGator]

I can do six reps at 225 and my one rep max is 255. Not sure if it matters, but I weigh just a few pounds more than you. Your one rep max is probably about 275.

[deviation]

I can do six reps at 225 and my one rep max is 255. Not sure if it matters, but I weigh just a few pounds more than you. Your one rep max is probably about 275.

Thanks for that, i'm sure you are right. I guess i can try a 1 rep max this coming weekend.

[deviation]

I was going to do Back & abs today but i changed it up. Felt as though my shoulders were lagging behind from last week. So i went ahead and did shoulders today.


Bent over cable rear delt flys

1 - 10x12
2 - 15x12
3 - 15x12
4 - 25x12 (partials) - burnset - 15x12

Seated behind neck over head shoulder presses in smith machine - just counting plates

1 - 90x12
2 - 140x12
3 - 140x12
4 - 160x12 - burnset - 140x12

Standing cable shoulder lateral raises

1 - 10x12
2 - 15x12
3 - 15x12
4 - 15x12


Hammer Strength 1 arm lateral raise

http://www.lifefitness.com/static/cms_workspace/products/commercial/hammerstrength/plateloaded/upperbody/CS-HSPL_PLLR-hero.png

1 - 35x12
2 - 35x12
3 - 45x12
4 - 45x12

Incline lying DB front raises

1 - 35x12
2 - 35x12
3 - 30x12
4 - 30x12

Incline Side-lying Lateral Raise

1 - 15x12
2 - 20x12
3 - 25x12
4 - 20x12

Smith maching overhead shoulder press Superset with Standing cable short bar front raises

1 - 90x12
2 - 140x12
3 - 180x12
4 - 180x12 - burnset - 140x12

1 - 35x12
2 - 35x12
3 - 45x12
4 - 35x12

Standing behind shrugs in Smith machine with foward lean and wide grip

1 - 180x12
2 - 180x12
3 - 230x12
4 - 230x12

Finished up with 6 sets of upper ab work

2 mile run on treadmill @ 15 minutes then 6 sets of calf work



Overall time in the gym - 1 hour and 23 minutes. Mainly because i was waiting around for 10 or 15 minutes for the wife. Had to wait on her to finish her cardio.

Supplements

Pre-workout - Green Apple Assault with 1 scoop of Muscle Pharm creatine
Intra-workout - 1 scoop of lime Power Shock with half scoop of white flood
Post-workout - 2 scoops of Chocolate Combat

Overall it was a solid workout. Veins were really popping in the shoulders, had a great pump going during the heavy presses. Just love working shoulders.

Tomorrow it will be Back focusing on width, Obliques and Lower abs.

[deviation]

Haven't gone to the gym yet but here is the workout i have planned. Said i was going to focus on alot of wide and i was going to throw in some more lower back but decided i'll just do alot of mid and upper then do lower later the week. Probably on a arm or cardio day. I don't usually do alot of lower back exercises anyways. Don't get me wrong though, i do know they are important and i do work the lower back once a week, just not alot of sets. I'll do some deads, rack pulls, low rows, supermans, back extensions, hyper extensions and i think that's about it.

I know i said i did shrugs and traps last night but in reality i had planned on doing them but completely forgot to do them. I also ran out of time. So i'll hit them up tonight.



Warmup = stretching, standing wide bar lat pulldowns superset with standing rope lat pulldowns. 3 sets of eat. This warmup usually takes about 5-7 min.

Behind neck Lat pulldowns
1 - 70x10
2 - 100x10
3 - 160x10
4 - 160x10 - dropset

Bent over BB rows

1 - 135x10
2 - 225x10
3 - 275x10 - got these up but i felt as though my technique just wasn't right. Still felt awesome.
4 - 275x10 - dropset

V-bar extension lat pulldowns

1 - 160x10
2 - 200x10
3 - 200x10
4 - 220x10 - dropset

T-bar rows /w v-grip

1 - 90x15
2 - 135x10
3 - 160x10
4 - 180x10 - dropset

Hammer Strength High rows
1 - 270x8
2 - 230x8
3 - 230x8 - dropset


Face pulls w/ rope
Did 4 sets but forgot the weights i used. I need to start bringing my notepad again to the gym i guess.

Seated Low rows with v-grip
1 - 160x10
2 - 200x10
3 - 200x10
4 - 200x10 - dropset then 120x15 with feet on floor to focus on back and core

Kneel down lat pulldowns - works lats and core
1 - 70x10
2 - 100x10
3 - 100x10 - dropset

Standing reverse cable crossovers - put the cables up high and target the middle of the back.

1 - 15x12
2 - 25x12
3 - 35x12
4 - 35x12 - dropset

Standing behind shrugs in Smith machine with foward lean and wide grip - superset with exercise below

1 - 180x12
2 - 180x12
3 - 230x12
4 - 230x12

Super Set DB shrugs

1 - 80x12
2 - 100x12
3 - 120x12
4 - 120x12

Lower abs/obliques for 15 minutes, mostly from pullup bar and cable work.

15 minutes on stairmaster

This is a workout i did about a month ago. From what i remember i had a great pump from it, especially in my lats. From what i remember i think this routine took me 47 minutes not counting the cardio.

Supplements i'll be using :

Pre-workout : SP Max Grape (Love this the most, tastes like grape juice)
Pre-workout : MP Creatine 1/2 serving
Pre-workout : 500 mg L-Carnitine. SP Max has some in there already but i like abit more.
Intra-workout : Power Shock Lime
Post-workout : Myofusion Banana perfection

[LeafUF]

I like how you say you dont work something too much then list 3 times the exercises I do for that bodypart. Just different philosophies but I find it funny. If I tried to follow the amount of sets and reps you are doing I swear my body would fall apart.

[Dreamliner]

Maybe some people are just wired for volume. I know I ain't one of them.

[deviation]

I like how you say you dont work something too much then list 3 times the exercises I do for that bodypart. Just different philosophies but I find it funny. If I tried to follow the amount of sets and reps you are doing I swear my body would fall apart.

They hit it from different angles. I my self did not come up with this routine. I got it from a friend that is a bodybuilder. Only difference is, he likes to put all his lat sets together and get them done with. Like he would start with the standing lat pushdowns, wide bar lat pulldowns and vgrip lat pulldowns then he'd be done with the lats.
But me i like to go back and forth so i don't completely tire the lats out(kind of like doing compound to isolation). But i do occasionally workout with him and roll with his version. Always great to mix it up.


Yeah sure low rows hit the lower back but if you do it right they can really target the traps and lats. If you squeeze and use the right technique.

When i 1st started going to the gym, i went in there doing only about 20 sets because that was when i just finished p90x and insanity. I really didn't know much. Then i met this guy at the gym that was a body builder. Great guy, started talking to him because he was a fellow gator fan and UF grad. It's been great being able to workout with him as i've learned so much, much more than i ever would of by my self.

Working out with him is where i discovered workouts like this, high in volume. Increases endurance and strength. Especially with the dropsets.

I totally understand your point of view, I my self would of said the very same thing about 7 months ago. If you have any questions, i will do my best to answer them.

[deviation]

Maybe some people are just wired for volume. I know I ain't one of them.

Yeah, you may have a point. Everyone is different. I know my wife doesn't like volume either. She hates weights but likes cardio. She wants to hurry and get the weights over with and do her cardio.

I'm the opposite i love weights and hate cardio.

[LeafUF]

I hate cardio and love weights and I still keep my weights workouts to 35 minutes tops. 5 or 6 exercises, 2-3 sets. Use 5-3-1 for Bench, Dead, Shoulder Press, and Squat. So I go heavy with low reps. I have tried higher volume programs and without fail I get tendonitis flare ups that totally kill my progress. Even when I was doing PLP work as a finisher the amount of pullups really did a number on my forearms.

[deviation]

I hate cardio and love weights and I still keep my weights workouts to 35 minutes tops. 5 or 6 exercises, 2-3 sets. Use 5-3-1 for Bench, Dead, Shoulder Press, and Squat. So I go heavy with low reps. I have tried higher volume programs and without fail I get tendonitis flare ups that totally kill my progress. Even when I was doing PLP work as a finisher the amount of pullups really did a number on my forearms.

Sorry to hear about that. I don't come across any problems when i do routines like this other than great pumps and a high steady heart rate. I think i burn just as many calories during my routine as i do with 15 to 20 minutes of HIIT cardio. Between sets i'm consistently moving. Either stretching or forcing more blood into the muscle group through flexing or using bands.

[LeafUF]

Nothing to be sorry about. I am in pretty good shape, always looking to improve of course. I have just learned what I need and don't need in terms of volume and effort.

I am 5'10" 180 and when I am not spending half a month in foreign countries or Kentucky I can stick to my routine and make really good progress on the volume I use.

It is all individual. You like your routine and if you see progress there is no reason to mess with it. Same for me. If I weren't making gains I would try something else.

[Dreamliner]

Yeah, you may have a point. Everyone is different. I know my wife doesn't like volume either. She hates weights but likes cardio. She wants to hurry and get the weights over with and do her cardio.

I'm the opposite i love weights and hate cardio.

I believe that there may be cultural reasons for this. We men are supposed to be strong and we're conditioned to believe, rightly or wrongly, that weights are the best way to get strong. And when we think of cardio we still thing of Jazzercise.

Women believe they are supposed to be light and are conditioned to believe, rightly or wrongly, that cardio is the best way to get light. And they're afraid that strength training will make them bulky and muscular.

[LeafUF]

Tell you what Dream, Vegas is not like that at all. Sure there are plenty of ladies taking up the cardio section wasting away their time. But there are so many also hitting the weights it is impressive. Just this morning was at the gym and one woman I met recently was going at it in the weight section. She is probably early 40s, two kids and just gorgeous. Doesn't do a lick of cardio.

[Dreamliner]

Good to hear. Things are changing a bit. It only took an exchange of SIX emails for me to convince my female trainee in Tokyo that doing pullups wouldn't make her musclebound.

[LeafUF]

Good to hear. Things are changing a bit. It only took an exchange of SIX emails for me to convince my female trainee in Tokyo that doing pullups wouldn't make her musclebound.

Hahaha. It only took me a year to convince my sister that cardio was a waste of time and she should be lifting weights. Now, she has a trainer that she likes a lot and does 30 minute weights only training sessions with her. She still reverts back to the cardio sometimes when she is being "crazy" though. At least she finally admitted to me that cardio wasnt working. She looks great now and is going on a fitness casting Friday.

[StrangeGator]

I dated a girl in the late eighties who was a big time weight lifter. She was a Texas A&M grad and a big time tennis player. She was about my height (6') and had huge shoulders. We used to lift together. It was kind of fun. She had impeccable lifting form. She wasn't the daintiest woman I ever dated, but on the intimacy front, there were things she could do that no other woman I've ever known could do.

[deviation]

Warmup = stretching, standing wide bar lat pulldowns superset with standing rope lat pulldowns. 3 sets of eat. This warmup usually takes about 5-7 min.

Behind neck Lat pulldowns
1 - 70x10
2 - 100x10
3 - 160x10
4 - 160x10 - dropset

Bent over BB rows

1 - 135x10
2 - 225x10
3 - 275x10 - got these up but i felt as though my technique just wasn't right. Still felt awesome.
4 - 275x10 - dropset

V-bar extension lat pulldowns

1 - 160x10
2 - 200x10
3 - 200x10
4 - 220x10 - dropset

T-bar rows /w v-grip

1 - 90x15
2 - 135x10
3 - 160x10
4 - 180x10 - dropset

Hammer Strength High rows
1 - 270x8
2 - 230x8
3 - 230x8 - dropset


Face pulls w/ rope
Did 4 sets but forgot the weights i used. I need to start bringing my notepad again to the gym i guess.

Seated Low rows with v-grip
1 - 160x10
2 - 200x10
3 - 200x10
4 - 200x10 - dropset then 120x15 with feet on floor to focus on back and core

Kneel down lat pulldowns - works lats and core
1 - 70x10
2 - 100x10
3 - 100x10 - dropset

Standing reverse cable crossovers - put the cables up high and target the middle of the back.

1 - 15x12
2 - 25x12
3 - 35x12
4 - 35x12 - dropset

Standing behind shrugs in Smith machine with foward lean and wide grip - superset with exercise below

1 - 180x12
2 - 180x12
3 - 230x12
4 - 230x12

Super Set DB shrugs

1 - 80x12
2 - 100x12
3 - 120x12
4 - 120x12

Lower abs/obliques for 15 minutes, mostly from pullup bar and cable work.

15 minutes on stairmaster



Well got everything done except i didn't get to do abs. Wife got her stuff done earlier than i expected.

I also messed up, i didn't mean to put in BB bent over rows. I didn't do those since i was already doing t-bar rows. I also wasn't able to do kneel down lat pulldowns.

I put the face pulls and standing reverse cable crossovers in superset form and man o man. That gives the traps a huge pumps. Especially if you arch your back some and just squeeze at the top of motion. Just amazing pump.

It was a great workout. I'll just have to get lower abs and obliques in tomorrrow.

[gatorsfan530]

Deviation,

that's some good stuff right there, unfortunately out of my ballpark :)

Good luck with the workouts though and keep us updated

[trufloridagator]

oh, cool log btw. gl!

by the time i do my cardio i've used up all my glucose and now i'm using my fat deposits for energy.


Don't know that the above goes well with your strength goals. What kind of caloric deficit are you ending up at each day?

[deviation]

oh, cool log btw. gl!



Don't know that the above goes well with your strength goals. What kind of caloric deficit are you ending up at each day?

Well with my work, sometimes i can't stick to my goals. Sometimes i'll be at a job and won't be able to eat lunch. Sometimes i will. It's tough sometimes. So more often then not i just try to eat as good as I can. I work outside and we're always doing something different so i can never tell how many calories i burn during the day.

I try to get in 1500-2000 calories
180+ protein
and have been trying to cycle my carbs.

Reason why i said that about the glucose is because that is what i read in my anatomy book. Which is great because by the time i'm doing my cardio i'm burning more fat than i usually would. I've been seeing alot of strength increases in many areas, so what i've been doing is working really well.

For example, just last night i was able to do more weight on my high rows and lat pulldowns. I believei could of added another plate to my v-grip t-bar rows as well but i just went ahead and did 3 dropsets.

Today is arms, lower abs and cardio. Going to attempt abs since i wasn't able to do them last night. I had planned on doing quads/calves today but my calves are still feeling abit sore. So i'm going try that tomorrow or sunday.


You know it was a great workout when you are sore. I hardly ever get sore anymore, except for my legs. It's a great feeling when your back is sore. Makes you feel like you did something great at the gym. Actually kind of feels like i have a good pump going in my lats. It's crazy.

[deviation]

Well, wife rushed me once again. Didn't quite get in a couple of sets. I missed my hammer curls and a few sets of lower abs. I did make sure to get my cardio in though.

I was really jacked up today. Adrenaline was through the roof. I did shoulders just the other day but i just wanted to see if my strength had increased on the overhead DB shoulder press and i was amazed. Never before was i able to get 80lb dumbbells up by my self. I have no problem pressing them but just getting them up is the hard part.

Well anyways here is my workout.



Seated DB Shoulder Press

1 - 60x12
2 - 80x12

Seated DB Curls superset with flat bench skull crushers /w ezbar

1 - 65x10 - 80x12
2 - 65x10 - 80x12
3 - 45x10 - 80x12
4 - 45x12 - 80x12

Preacher curls inside grip - superset with rope pushdowns

1 - 95x12 - 55x12
2 - 95x12 - 55x12
3 - 95x12 - burnset @ 75 lbs - 55x12


Seated strict motion alternating hammer curls superset with db tricep kickbacks

1 - 50x12 - 30x12
2 - 50x12 - 35x12
3 - 45x12 - 35x12
4 - 45x12 - 35x12

Lying incline spider curls /w ezbar superset with reverse curls /w straight bar

1 - 80x12 - 70x12
2 - 80x12 - 70x12
3 - 80x12 - 70x12
4 - 80x12 - 70x12

Standing straight bar cable curls superset with tricep pushdowns

1 - 65x12 - 65x12
2 - 65x12 - 65x12
3 - 65x12 - 65x12

Smith machine close grip bench press superset with db alternating cross body hammer curls

1 - 180x12 - 50x12
2 - 180x12 - 50x12
3 - 180x12 - 50x12

Hammer strength horizontal bench press (mostly works tris cause of close grip) superset with chinups

1 - 180x12 - 15
2 - 180x12 - 15
3 - 180x12 - 15


4 sets of roman chair leg lifts with 20 lb db between me feet for added resistance
4 sets of cable resisted knee tucks on bench @ 40 lbs
3 sets of hanging leg lifts with feet inside cable handles @ 40 lbs

Wanted to do 1 more exercise for my lower abs and obliques but ran out of time.

15 minutes on stairmaster @ 110 speed - I think i burned around 200 calories on it



It was a great workout, biceps felt like they were about to pop. Great pumps. Didn't get obliques in so i'll have to do that tomorrow. I was only in the gym for around an hour and 10 minutes. Time just flys by when i'm in the gym, i just don't know where the time goes. Granted i was talking to a friend at the gym for awhile. He also was doing arms but more so shoulders.

Calves are feeling good so i think i'll be doing quads and calves tomorrow with 20 minutes of stairmaster. Calves will be destroyed.

Supplements were the same as yesterday.

[LeafUF]

Try doing those DB shoulder presses standing up next time. Crazy challenging not just on your shoulders but your core and even legs for all the stabilizing you have to do. Best I ever got up on that is 70s.

When you hit the gym do you just have an idea of what you want to do but no set list that you do for each workout? I ask because I am neurotic about writing down my workouts and sticking to what I plan to do. I mean I will deviate here or there but I always have a good idea before I leave the house exactly what I am going to hit. What my main lift will be and what my most likely accessory exercises will be and how much.

[deviation]

Try doing those DB shoulder presses standing up next time. Crazy challenging not just on your shoulders but your core and even legs for all the stabilizing you have to do. Best I ever got up on that is 70s.

When you hit the gym do you just have an idea of what you want to do but no set list that you do for each workout? I ask because I am neurotic about writing down my workouts and sticking to what I plan to do. I mean I will deviate here or there but I always have a good idea before I leave the house exactly what I am going to hit. What my main lift will be and what my most likely accessory exercises will be and how much.

For awhile last month i had a notebook i took with me and followed workouts to a T, very well organized. I really need to get back into that. But yes i create my workouts before i go. Since i started this i've just been coming back here when i get home and logging it all from memory. My friend has a awesome notebook that looks perfect for logging his workouts. Going to try to find one like that. There are times when i lose track of my sets or i just get in a hurry and i might skip a set. That's why i like having a notepad, it really forces me to stick to my plan.

As for standing presses, I am not a fan. Sure they work your core alittle bit but also not that good on the back. When i do seated DB or BB, i can get more focus on my shoulders rather than unwanted areas. I want to save my back. :) So when i do shoulder presses i usually use a adjustable bench and fold it all the way up. Or sometimes i'll just sit on a flat bench. Don't get me wrong, standing presses are great and if you like them then great. I'm just not much of a fan of them.

It's alot like doing back barbell squats. You are putting alot of pressure on your back. Especially when you are putting 315 lbs or more on your back. I started doing front squats and they hit the quad so much more and i don't have to worry about all that weight on my back.

I'm sure i could get 90's up if i had a spotter to assist on the get up. Pressing the 80's were quite easy, just getting them up was the hard part. I really want to get bigger delts, especially front. So i like to go heavy on shoulders. I'm not sure what i like more, smith machine shoulder presses or DB shoulder presses. It's alot of fun to me.

[deviation]

Also on the standing overhead presses, i don't completely rule them out of my routines. I occasionally do them, just not that often. Probably around 1 or 2 times a month. Usually when i do them i do them with power cleans. I do a 135 or 185 clean and press.

Edit : I suppose another reason why i rarely ever do is because the 2 bodybuilders i know at my gym say they never do them. (standing overhead shoulder presses that is). To each their own. Do what works for you.

[LeafUF]

Yeah, I used to love seated military press and db shoulder press. Just in the last year I really got into doing them standing so now when I hit shoulders I do standing db press followed by standing military with lower weights.

As for following bodybuilders advice I try not to. I live in Vegas now and know some bodybuilders and unless you are trying to be a bodybuilder and can do the strict diets, drugs and workouts that they do their routines just don't make sense for most regular lifters.

I definitely recommend picking up a notebook. I usually get a mini spiral notebook with about 400 pages in it. It is great to have something physical to always be able to flip back and forth and check progress.

[deviation]

Yeah i'm going to get a notebook today, will be much easier for when i come back and post everything here. Also will help me stay strict with my sets.

As for the advice from the guys i know. I know they wouldn't steer me the wrong way, most of what we talk about is mainly technique with certain exercises. I give my opinions and they give theirs. They are certified personal trainers (which is what i'm studying for atm), so they help me in that aspect as well.

Looking like leg day today. Legs are feeling good, not sore anymore so i think i'm ready to him them again. 800 lb leg press today? We'll see. 2 weeks ago it was 720x10. Should a interesting night. Lunges kill me the most though.

[deviation]

Great article on hitting all the muscles of the bicep. Which is what i did in my latest arm workout. Haven't tried that fat grip though. Guess i could wrap a towel around the handle.

http://www.bodybuilding.com/fun/ask-the-250-trainer-best-workout-for-bigger-biceps.html?mcid=facetraining

Great article about building bigger Tris.

http://www.bodybuilding.com/fun/iovate1.htm

I currently do and have done all those exercises, but my triceps don't seem to be growing. I mean i can definatly tell they are getting stronger because i can do more weight on my dips and presses but the size isn't coming. The horse shoe in my tricep is coming through but still not the size i want.

Guess in time it will.

[deviation]

Leg day!

Wasn't that great of a leg day to be honest. I got to talking to a guy i see at the gym alot when i'm there so it sort of distracted me and i had about a 15 minute rest time between my extensions and lunges.

Didn't do much for the hamstrings except in the compound movements, like i said i don't hit them a whole lot. I'll throw in some leg curls and weighted step ups tomorrow. Also going to hit up the chest again with abs and cardio.




5 minute free motion warmup

Leg press

1 - 360x10
2 - 630x10
3 - 720x10
4 - 720x10

Front squats

1 - 135x10
2 - 185x10
3 - 185x10
4 - 185x10

Back squats close footed

1 - 135x10
2 - 225x10
3 - 225x10
4 - 225x10

Plate loaded leg press (different angle leg press, works more so upper quad and outer)

1 - 270x10
2 - 400x10
3 - 400x10
4 - 400x10

Leg extension

1 - 150x10
2 - 180x10
3 - 200x10
4 - 200x10

100 lb weighted lunges - 20 lunges 3 sets each

Seated calf raises

1 - 135x15
2 - 180x10
3 - 180x10
4 - 180x10

Calf extensions in leg press

1 - 270x15
2 - 270x15
3 - 270x15
4 - 270x15

3 foot box jumps - 15 reps of 3 sets

15 minutes on stairmaster

[deviation]

My workout for tonight. It will be 3 sets each. Going to try to focus on outer and lower chest tonight among other things that were lagging behind.

Edit : I had planned on doing lower back but decided to focus more on chest. I just love doing chest so much. Making great progress. I feel if i had a spot, i could get up at least 14 reps of 225 lb on the bench.

Also been trying to do more lower abs more than anything. As you can see in pictures my upper abs are popping out but not so much lower. Here is a 2 month old picture of upper abs.
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/06/31923872/profilepic/1Ew0Xane0D9v5QEsWGmvlJfvxUPne0358p.jpeg

Just have to keep on working them and they will come.

Supplments :

Pre : SP max sour apple 2 scoops
Intra : Green Mag sour apple 1/2 scoop + Power Shock Lime 1 scoop
Post : Banana Myofusion

I'll fill in the sets when i get back from the gym.



Flat BB bench press

1 - 135x10
2 - 225x12 (went to failure to see what i could do)
3 - 225x10


Decline BB bench press

1 - 135x10
2 - 225x10
3 - 225x10


Cybex Plate loaded Incline press

1 - 180x10
2 - 270x10
3 - 270x10


HS decline press - i don't go heavy here, just squeeze the hell out of it.

1 - 180x10
2 - 180x10
3 - 180x10

HS ISO horizontal press Superset with HS iso lateral incline press

1 - 180x10 - 180x10
2 - 180x10 - 180x10
3 - 180x10 - 180x10



Decline DB Flys - First time doing these, need to continue to work on technique. Kind of made my front delt on my left shoulder kind of hurt.

1 - 35x10
2 - 45x10
3 - 45x10


Upper Cable crossovers

1 - 35x10
2 - 40x10
3 - 40x10

Lower cable crossovers

1 - 15x10
2 - 20x10
3 - 25x10



Upright rows superset with reverse cable crossover (hit middle of the back)
I love this superset so much. Especially reverse cable crossovers, put the cables up high and pull away and down. Just destroys the middle and lower back so great.

1 - 70x10 - 15x10
2 - 80x10 - 20x10
3 - 80x10 - 25x10


HS pullovers

1 - 180x10
2 - 180x10
3 - 180x10


2 sets of hanging explosion leg lifts. (touch toe to pullup bar)
2 sets of roman chair weighted leg lifts - 15 lb db
2 sets of hanging leg lift, slow motion

4 mile run

[deviation]

Kind of chilly out there today. Ran for alittle over 3 miles. Today is my off day from the gym. I think i'm going to miss that warm weather.

[jdrgator]

Chilly here in VA too, and rainy. Got a good work out in this morning even though I was pretty beat up from the week and tired from a lack of sleep (had to take my wife to the airport today). But I pushed myself hard and my body responded well,,,for the most part.

[deviation]

Yeah i live in VA also, richmond area. I'm going to miss the warm weather.

Well here was my workout from yesterday. It was mostly a cardio/burn calories day.
Lots of supersets and cardio.

Everything was in superset form.



9/18/2011

Bent over cable rear delt flys

1 - 10x12
2 - 15x12
3 - 15x12

Cross Body Hammer curls

1 - 40x12
2 - 45x12
3 - 50x12

Seated DB shoulder press

1 - 70x12
2 - 70x12
3 - 70x12

Standing preacher curls

1 - 75x12
2 - 95x12
3 - 95x12

Standing DB lateral raises

1 - 30x12
2 - 40x12
3 - 45x12

Ezbar reverse curls

1 - 70x12
2 - 80x12
3 - 80x12

Behind neck military presses in smith machine

1 - 90x12
2 - 140x12
3 - 140x12


DB foward raises

1 - 40x12
2 - 45x12
3 - 45x12

30 minutes on stairmaster



Today i'm going to try to fit in more supersets again, but i'll be doing back today. Back, abs and cardio. Not as many width exercises. Mostly middle, thickness and lower.

[StrangeGator]

It's probably a good thing that my entire routine is done indoors. I live in the Chicago area. The only outdoor exercise I do is incidental, long bike rides into the city for concerts or street festivals. I walk a lot year round, and very briskly. I will even pick up groceries on foot if it's only one or two bags.

I kind of miss running, but I'm very fortunate my knee is holding up as well as it is.

[deviation]

Same supplements as usual except i ran out of sour apple and been using grape SP max.



Super Set ***

Standing Lat pushdown (widebar)

1 - 35x12
2 - 55x10
3 - 70x10

Standing lat pushdown (rope)

1 - 35x12
2 - 50x10
3 - 50x10

***


Superset ***

Behind head lat pulldowns

1 - 90x10
2 - 100x10
3 - 120x10

Face pulls (rope)

1 - 55x10
2 - 75x10
3 - 80x10


***

Superset ***

BB bent over rows

1 - 135x10
2 - 185x10
3 - 225x10

Rack pulls

1 - 225x10
2 - 315x10
3 - 315x10

***

Super Set ***

V-bar Lat pulldowns

1 - 140x10
2 - 160x10
3 - 180x10

Seated low row machine

1 - 120x10
2 - 140x10
3 - 140x10

***

Super Set ***

LF Cable Low rows

1 - 160x10
2 - 180x10
3 - 200x10

Reverse Cable crossovers

1 - 15x10
2 - 20x10
3 - 20x10

***

Super Set ***

Back extension machine

1 - 200x10
2 - 220x10
3 - 220x10

Weighted Hyper extensions

1 - 45x10
2 - 45x10
3 - 45x10 - burnset with no weight

***

Raised deadlifts Stiffleg - Standing on top of a 6 inch box to get a longer stretch

1 - 135x10
2 - 185x10
3 - 185x10

2 mile run on treadmill @ 7.5 min per mile, took alittle over 15 minutes



I didn't plan on doing that last deadlift exercise but saw a buddy doing them. He was doing legs so i figured i'd join him in that deadlift exercise. It's great for the hamstrings but also a great lower back exercise. Just like normal SL deadlifts but you go down further.

Had a great burn going in the lats and lower back. It was great. I also did hammer strength pullovers i forgot to post that in there. It really stretches out the lats if you squeeze them on the pull.

[deviation]

Hamstrings sure were tight today, even with all the stretching i did yesterday and today they were sore and very tight during this workout.

I didn't do alot of weight today, i didn't want to force too much on my hamstrings. I'm still sure i'll be sore tomorrow though.

In my right shoulder, the front delt has a sharp pain every now and then. It just started it when i woke up this morning. Not sure if it's from the deadlifts i did or from raking leaves. Hopefully it doesn't bother me too much tomorrow when i do chest and triceps.



Front Squat BB

1 - 135x10
2 - 185x10
3 - 185x10

Back Squat BB

1 - 225x10
2 - 225x10
3 - 225x10

Leg Press

1 - 360x10
2 - 540x10
3 - 540x10

Standing 1 leg lunge (back leg on bench) * I think i actually superset these with front squats if i remember correctly, forgot to write that down. *

3 sets of 20

Super Set ***

Leg extensions

1 - 100x10
2 - 180x10
3 - 200x10

Lying leg curls

1 - 80x10
2 - 130x10
3 - 130x10

***

Smith machine stationary lunges

1 - 90x10
2 - 90x10
3 - 90x10

Seated calf raises

1 - 135x10
2 - 180x10
3 - 180x10

20 minutes on stairmaster

[Dreamliner]

Keep us posted on the shoulder. Leaf and I can both tell you it's not something to mess around with.

[deviation]

Keep us posted on the shoulder. Leaf and I can both tell you it's not something to mess around with.

I'm thinking it's just soreness because it's not as bad today. It only seems to trigger on certain movements. But yeah, i can move it all around right now and not feel any pain.

I'll report back after my chest workout tonight. Thanks for the concern.

[LeafUF]

If it starts hurting to sleep on it or rest it comfortably while driving or sitting see a doc.

[deviation]

If it starts hurting to sleep on it or rest it comfortably while driving or sitting see a doc.

Yeah, it's nothing like that.

So far today, the only time i really felt the pain was when i did a behind the back arm stretch, bar dips or tricep exercises. So in that case i really didn't do any tricep exercises other than working them on chest exercises.

When doing chest presses with DBs and ect. i did not feel the pain. Hopefully it's just a soreness and nothing serious. But it does seem like it's improving.

[LeafUF]

Yeah, most likely just some tweak and nothing to be too concerned about. I would still be mindful of it and not push it. I had a tear in my labrum for almost a year before I did anything about it. Somewhat oddly it never really bothered me in the gym. But it got to a point where I literally could not sit at my desk and use the mouse without being in pain. Fine now but its not something you want to mess around with. Shoulders and knees are the most operated on.

[deviation]

I didn't try to go real heavy today because i didn't want to make my shoulder worse but here is what i did.



Flat bench DB chest press

1 - 65x10
2 - 100x10
3 - 100x10

Incline DB Chest Press

1 - 70x10
2 - 85x10
3 - 90x9

Seated chest cable flys

1 - 80x10
2 - 90x10
3 - 90x10 - 3 dropsets

Plate loaded incline press cybex

1 - 270x10
2 - 290x10
3 - 290x10

Incline DB chest flys

1 - 45x10
2 - 55x10
3 - 55x10

Upper cable crossovers

1 - 20x10
2 - 25x10
3 - 25x10

12 sets of lower abs and obliques. Mostly hanging for lower abs and cable oblique twists and machine torso twists for obliques.

25 minutes on stairmaster - 300+ cals burned.

[deviation]

Yeah, most likely just some tweak and nothing to be too concerned about. I would still be mindful of it and not push it. I had a tear in my labrum for almost a year before I did anything about it. Somewhat oddly it never really bothered me in the gym. But it got to a point where I literally could not sit at my desk and use the mouse without being in pain. Fine now but its not something you want to mess around with. Shoulders and knees are the most operated on.

Thanks for that information, i'll be sure to monitor it. Yeah moving it around, i dont' feel any pain. I usually just feel it when i do some arm stretches or like i said when i tried to do some tricep work, mainly dips. So i didn't try to do anymore.

So in that case, tomorrow i'm just going to make it a mostly cardio day. Probably just cardio and abs.

If i had to guess, i tweaked it raking leaves. I was trying to hurry and get it done quickly and i was moving some big piles.

Again thanks for the feedback.

[deviation]

These past 2 days i've been taking it easy. Mostly trying to stay away from shoulders and triceps, getting my shoulder to 100%. So i've been doing calves, abs and cardio mostly.

But today i woke up and did my stretches to see if the pain was still there and it's gone. I was going to use today as my day off from the gym but since i'm feeling good i think i'll go hit up chest, tris and abs today.

Usually if i do the stretch where you raise your arm up and try to scratch the middle of your back then push your elbow down slightly to stretch your shoulder i could feel some pain in my front delt. But now i don't feel any pain which is awesome.
Or sometimes if i would lay in bed and raise my arm behind my head i would feel some pain there as well but now i don't. So hopefully it's gone now. Going to go test it out.

Have a great day guys. Time to blow up the upper chest.

[LeafUF]

Good to hear on the shoulder. Hitting up chest today also.

[deviation]

Flat Bench Press BB

1 - 135x10
2 - 225x8
3 - 225x8

Seated cable flys upper chest

1 - 40x10, 50x10, 60x10
2 - 50x10, 60x10, 70x10
3 - 60x10, 70x10, 80x10

Roc-it seated chest press

1 - 180x10 - 10 pushups
2 - 230x10 - 10 pushups
3 - 270x10 - 10 pushups

Hammer Strength seated iso lateral chest press superset with HS decline press

1 - 180x10 - 180x10
2 - 180x10 - 180x10
3 - 180x10 - 180x10

Smith machine low incline chest press superset with elevated reverse grip pushups
(i get inside a bb rack, put my feet up on the back support bar and my hands on a barbell)

1 - 180x10 - 10 pushups
2 - 180x10 - 10 pushups
3 - 180x10 - 10 pushups

6 sets of upper and lower cable crossovers with 3 sets of pec dec machine or chest flys if you want to call it that.

Over head rope tricep extensions

1 - 60x10
2 - 70x10
3 - 70x10

DB kickbacks

1 - 30x10
2 - 35x10
3 - 35x10

Bar dips

1 - 15
2 - 15
3 - 15

9 sets of ab work. Most on the floor but worked lower from hanging. Hanging windmills.
Also did 3 sets of floor wipes, with 135 lbs on bb. Great exercise for obliques and lower abs.

15 minutes on stair master.



Supplements same as usual. I'm feeling good and felt good during the workout. I think the only time i felt alittle discomfort was in my warmup. I was doing weighted arm circles, but it didn't hurt much. Other than that, i didn't feel any pain.

[deviation]

Forgot to post my workout from yesterday so here it is.
I was planning on doing legs today but since i'll be working outside the rest of the week i figured i'll save my legs for the weekend.

Planned on doing more cardio than just 1 mile, i'll be sure to make up for it tonight.


9/26/11 - superset day, i'll put lines to divide my supersets


------------------
BB curls

1 - 135x10 - dropset 2 times
2 - 115x10
3 - 115x10

Seated BB military press

1 - 135x10
2 - 135x10
3 - 135x10

---------------

Bent over cable delt flys

1 - 10x10 - burnset 25 reps with bands same exercise
2 - 15x10 - burnset 25 reps with bands same exercise
3 - 15x10 - burnset 25 reps with bands same exercise

Preacher pad curls with ezbar wide grip

1 - 100x10
2 - 100x10
3 - 100x10


---------------------------------------

Seated DB overhead shoulder press - neutral grip

1 - 70x10
2 - 70x10
3 - 70x10

Alternating DB hammer curls - slow controlled movements focusing on negatives

1 - 50x10
2 - 45x10
3 - 45x10

----------------------------------------------

Reverse grip curls

1 - 70x10
2 - 70x10
3 - 70x10

Standing bb front raise

1 - 70x10
2 - 60x10
3 - 60x10

-----------------------------

DB alternating cross body hammer curls

1 - 55x10
2 - 50x10
3 - 50x10

Standing DB shoulder lateral raises

1 - 50x8 - dropset
2 - 35x10
3 - 35x10


--------------------------

9 sets of lower ab work, mostly hanging leg lifts and resisted knee raises

1 mile treadmill.

[deviation]

Had planned on doing legs today but going to move that day to friday which is what i had planned on doing chest & tris that day. So i'll move that day for today with back & calves tomorrow.

I really should give my chest a longer break than just 2 days but i can't help my self, i just love this day so much.

[deviation]

Gave it some more thought and going to let the chest rest 1 more day. SO i went with back, up abs and obliques today.



Super Set ***

Standing Lat pushdown (widebar)

1 - 35x12
2 - 55x10
3 - 70x10

Standing lat pushdown (rope)

1 - 35x12
2 - 50x10
3 - 50x10

***

Behind head lat pulldowns

1 - 90x10
2 - 100x10
3 - 120x10

t-bar rows w/ v-grip

1 - 180x10
2 - 180x10
3 - 180x10 - dropset

v-bar lat pulldowns

1 - 160x10
2 - 180x10
3 - 200x10

Hammer strength high rows

1 - 180x10
2 - 220x10
3 - 220x10

Seated alternating low rows

1 - 160x10
2 - 170x10
3 - 170x10

Reverse cable flys (downward angle)

1 - 15x10
2 - 20x10
3 - 20x10

LF cable low rows /w v-grip

1 - 160x10
2 - 180x10
3 - 200x10

Elevated straight leg deadlifts

1 - 135x10
2 - 185x10
3 - 185x10

Resisted back extensions

1 - 180x10
2 - 200x10
3 - 200x10

Supermans with hold of 10 seconds - 4 sets

12 sets of obliques and upper abs

15 minutes on stair master

[LeafUF]

Please tell me you are sore from all that today.

[deviation]

Please tell me you are sore from all that today.

Actually not one bit, i stretched really good after my workout and had 2 scoops of my protein shake right after my workout at the gym. So that helped a alot. Last week's back workout i was pretty sore though. It was a great workout, i'm really liking these elevated deadlifts.

Was talking to a guy at my gym last night and asking him how he got to his 315 bench mark. Surprised me that he said it only took him about 3 or 4 months after he go up to 225 on the bench. So i'm going to try his advice tonight.

He said dividing the movements really helped him. Like doing 8 or 10 reps from the bottom to half way up, or from the top of the motion and going half way down. Work on getting stronger in those areas. Then on DB chest presses use different grips, like turning your palms inward (neutral grip as some say) which is what i already do some days.

So i'm going to try that tonight and see what kind of effect i get. Creating my routine now. :D

[LeafUF]

Good luck, using a solid plan is really the only way to go when trying to accomplish something like that. You go into the gym without a plan and you are really just messing around.

I am still shocked that you don't get sore even with stretching and protein shakes.

[wesstump]

Let me offer some suggestions. In order to get strong on the bench, you need to work chest, shoulders and tri's. Just as important is don't over do it. I know what I'm talking about. If you go about things wrong, you can do more harm to your body than good. I didn't start weight training until my middle 40's but got to be very good because I listened to the right people. Plain and simple....work upper body one day and the lower body the next. This I'll work arms and shoulders one day and the chest and bi's the next. How are you going to work anything up top without working the same group the next day. Your body needs the time to repair it's self and that should be 48 hours or so. At 48 years old and a body weight of 206, I benched 475 lbs. I also hold the state record for the bench for the Florida senior olympics. I'm almost 69 now and I still train hard. Most of the younger guys in the gym respect me for they know I'v done it right. (all natural). Many of them have come to me for advise and their bench has increased. Some will continue to get stronger and some may not. Everyone has a limit. Tues Oct. 4th, Jacksonville is having their senior olympics. I've had some health issues but I'll compete anyway, because it's fun. Last year I couldn't compete so I was a judge. That was fun also. Good luck in your efforts but don't stop at 315. Just keep adding 5 pounds at a time and you will surprise yourself. Again, good luck.

[wesstump]

One other important thing I failed to mention. Always have a spotter and if possible some-
one who has spotted for you before. I've seen some pretty bad injuries over the years. Even then it can happen quick as a flash. I know! I dropped 420 pounds on myself. I was lucky. It only broke one rib. That goes for dumb bells also.

[deviation]

You are right wesstump, i also believe in the things you have said.

I try to work my tris about 2 times a week as i feel they are the weak link out of my entire upper body. I mean i have the horseshoe showing and all but i want them to continue to grow. But i mix it up. Some weeks i'll train chest 2 days a week, sometimes shoulders, sometimes back. But i always train abs 4+ days a week and calves 2+ days a week.

Oh don't i know it about a spotter. Usually on my heavy days i'll have someone to spot me. I go to the gym the same time everyday usually and i always see the same people in there. Been meeting some cool people, nice people. Always better to be safe than sorry.

Oh believe me, i won't be stopping at 315, it's just a goal i have. Same thing about um 6 months ago. My goal was to get down to 200 lbs. I acheived that. (I'm 175 right now). I just keep on making new goals. It's what keeps me going. One of the reasons anyways.

I appreciate your words. You speak the truth.

[Dreamliner]

My workout fairly revolves around the absence of a spotter. It's why all of my movements are bodyweight ... except for the one barbell exercise that requires no spotter - the deadlift.

[BossaGator]

I rarely use a spotter, but I do use a cage or oly lifting platform so I can drop the load if necessary. I've become very good at bailing on heavy weights.

[Dreamliner]

If I had bumper plates I'd probably be dropping my deadlifts most of the time as the eccentric is by far the riskiest aspect of the movement.

[deviation]

Anyone ever try using bands for their chest presses? There are a few guys at my gym that do this. Mainly on the hammer strength chest presses cause it's easier to hook up.

If you have done it, care to share your results from it? I've been thinking about buying some bands and trying it out.

Here is a video example - http://www.bodybuilding.com/fun/pectacular-4-moves-to-a-massive-chest.html

[LeafUF]

I have a bag full of therabands from PT. But I dont use them in conjunction with anything else and rarely use them at all anymore. They are good though to provide resistance when you cant get to a gym too.

[Dreamliner]

Resistance bands are probably underrated. I wouldn't hesitate to use them in a pinch. And some argue that the band chest press, pressing downwards a bit, is the most natural pec movement.

[deviation]

Well today i tested my limits. Didn't really see anyone i recognized at the gym today so i did my 1 rep max in a power rack station. Using bars as my spot just in case. Good thing i didn't need them.

Well, got 285 up. Getting closer to my goal at least.



Flat BB bench press

1 - 135x10
2 - 275x1
3 - 285x1 (took everything i had but i got it up with no problem)

Flat DB Bench press

1 - 70x10
2 - 100x8
3 - 100x8

Incline DB bench press

1 - 70x10
2 - 80x10 ( tried to go 95 here but those 1 rep max just killed me )
3 - 80x8

Plate loaded converging incline press superset with bar dips

1 - 230x10 - 10
2 - 230x10 - 10
3 - 230x10 - 10

Hammer iso lateral chest press

1 - 180x10
2 - 180x10
3 - 180x10

Upper cable crossovers

1 - 20x10
2 - 30x10
3 - 40x10
4 - 55x10

Lower cable crossover

1 - 20x10
2 - 30x10
3 - 35x10
4 - 35x10

reverse grip tricep pushdowns

1 - 50x10
2 - 70x10
3 - 70x10

Tricep pushdowns

1 - 70x10
2 - 85x10
3 - 85x10

Skull crushers straight bar

1 - 50x10
2 - 70x10
3 - 70x10

3 miles on treadmill @ 8 minutes per mile.

[deviation]

Totally forgot i did chest on friday until i checked my notebook. Saturday was my rest day.

Today is shoulders, arms and abs. Go burn 2 hours at the gym then come home to watch some NFL football. Hoping to see a Detroit Lions win over the cowgirls.

[deviation]

Lately i've been trying more lower ab and oblique movements, mainly from hanging and using resistance. Such as resistance bands, cables (in cable crossover) and dumbbells. Ever since i've been trying new things i've started to LOVE to work out my lower abs.

Never before have i liked to work my lower abs and obliques but now i do. I've actually been sore in my lower abs the day after and it feels great.

Yesterday i didn't work my triceps but today i am. Chest, Tris and upper abs. Yesterday i did lower and obliques.

Had a short day at work so i'll hit up the gym early today. I'll be back to post the routine. Going to be a good one!!

[deviation]

Reporting back in. I think i have given in to the bands. Just not sure which ones i want to get. There is a power lifter at my gym i usually talk with. He has a body like Mario Williams (nfl DE mario williams) and he often uses bands with his chest press, squats, deadlifts and other exercises.

He uses these - http://www.muscleandfitness.com/strength-bands

But i've seen many more like these - http://www.bodybuilding.com/store/spri/superband.html

There are so many ways you can use them. He says they have really helped him improve his numbers and he loves them. Been doing a lot of research on them and i'm on the verge of getting a set.

Anyone else use them?

My workouts has been going strong, basically the same. As last week, but i changed it up some. I've felt as though i was working more on my upper abs more than anything so lately i've been working lower abs a lot more than usual. Seeing some results.

Tonight is arms, calves, abs and cardio. Last night was back and cardio. Same back workout as i previously posted.

My recently 1 rep max on the bench was at 305. So i'm getting closer to my 315 mark.