are we talkin dead lifts?
Current body weight is 187 (as of this morning). using 335 as a 1 rep max, thats 148.
yea i was kidding, something heavy for me could be light for someone else.
no, bench press…
oh. my bench sucks.
so does mine FML… and everyone goes right to “yo how much you benching” and im like “yo how much you deadlifting” lol
but really i just stopped going all the way up in the range of motion on my bench, i go like 75-80% and it keeps the weight more on my chest muscle’s and i noticed more strength and my chest seemed to get bigger, but i only did this 2 times so far. It deffinitely feels harder too since my elbows don’t get even close to locking out(yes i know not to lockout) Look how the big body builders like Ronnie Coleman do it, they dont go full range of motion, maybe give that a try.
I dont really care right now bout having huge bench numbers. I’m past bulking and into cutting, and have the marathon coming up too. I’ll get back into it come fall/winter.
plus, my spotter has been MIA lately 
so I’ve been having to do dumbbells on chest day.
Ya i’m worried about that too, i have to start doing something with my mid section, but yet i still want to get bigger!!! AHHHHHHHH lol
I’d rather use the bar inside the cage rather than 100% DBs
I use the bar for everything but incline, i feel like incline is gonna F up my shoulders… idk thats just me.
if ur not doing incline, you’re doing yourself a disservice.
hadnt really though about this. i’ll keep it in mind for chest this week.
I do incline db’s and flys w/ db’s. My upper chest has shapped up.
Current BW is about 165 and 1 RM on bench 245. I have terrible pushing strength with the bar. I seem to do much better with dumbbells.
:tup:
That’s not bad at all IMO. Wish I could do that much.
watching ken and jesse rep 315 makes me want to punch myself :lol:
That’s what I’ve been forgetting lately. I was just thinking about this last night. Mostly all I do is:
-Flat Bench
-Deadlifts
-Squats
-Dips
-Pullups
-Dumbell military press
-HIIT on a recumbant
-Slow cardio
What else should I work in? I haven’t been doing inverted rows lately and those always helped my upper back/shoulders’ deskjobitis.
As for one rep max, I’m a one man wolf pack at the gym so I never max out but I bench 5 x 5 @ 205 and I weigh 195-200. Dead lift 5 x 5 @ 265, squat 5 x 5 @ 225. :scott:
You could probly do more arm exercises, but idk how everythings split.
fry you should come workout with me.
back days: i like pullups, bent over rows with the barbell, cable pulldowns / crossovers, row machine dropset, bent over flys (prolly incorrect name, but you get the idea).
shoulders : i like clean & press / press, seated/standing dumbbell press, shrugs, upright barbell row (with preacher bar), front/side lateral raises. i do this thing with the smith machine where you lay on a bench on your side and one arm press it as well.
arms: curls, hammers, crosses, preacher bench, cable curls (bis)
seated behind the head tricep extension, close grip bench, skull crushers, one arm extensions, cable pulldowns with the rope, bent over cable extensions
chest: FB dumbbell press, incline dumbbell press, cable flyes (hi/med/low), dumbbell flyes, butterfly machine
core: lots of stuff
legs: fuck legs, they get theirs during cardio. otherwise i hurt for a week.
I dont do all of those every day, i switch it up. also i end with between 10 and 16 minutes of HIIT, and then SS cardio it till i hit 2 miles/20 minutes, which ever comes last.