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.

[Dreamliner]

Go for it!

[deviation]

Originally Posted by Dreamliner

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]

How tall are you?

[deviation]

Originally Posted by LeafUF

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.

[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]

Originally Posted by 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.

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]

Originally Posted by 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.

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]

Originally Posted by 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.

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]

Originally Posted by 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.

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



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.

[deviation]

Originally Posted by 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.

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.

[Dreamliner]

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

[deviation]

Originally Posted by Dreamliner

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.

[Dreamliner]

Originally Posted by deviation

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.