I’ve really been doing a ton of back and pullup work. Just been idle on bench @ 225 for maintenance, finally getting some width to my lats.
You should probably up your weight so that you’re doing less than 15reps travis lol
bored with my routine… someone gave me p90x, so I grabbed some dumbells and a pullup bar, etc etc… we’ll see how it goes
You do realize that biceps are like your smallest muscle right? More show than function. That being said I’m curious what most peoples compound exercise numbers are. I’ve been semi-serious lifting for about a year @ ~180lbs. Here are mine:
Flat Bench: 250lbs 3 sets x 3 reps
DL: 330lbs 1x3
Squat: 305lbs 3x3
Bent-over Row: 200lbs 1x3
Pull Ups: 40lbs 2x3
I’m 6’ 225-230lbs, 34" waist. I’ve got big quads/hams and more back than chest. Here are some of my larger movement #'s.
Bench 225x6-8 depending what else I’ve been doing, usually superset with pullups on back/chest day, don’t focus too much on bench.
Deadlift 385x~10 Usually tired as I squat before deadlifts on leg split day
Squat 275x10, 5th set, 2 warmup sets before those
Bent-over Row 225x10 touch plates on floor, upper body parallel with floor, usually 3rd superset on back/chest day
Pullups been doing 8x8’s, superset with flat bench the start of my back/chest day.
Been really doing a lot of lat work to get my pull-ups where they should be.
My back/chest superset day usually puts me on my heels the rest of the day, I like short rest, and high heart rates. I was up to doing the split 2-3x a week for a while, and then I slid two spin classes in so it’s only once now.
LOVE this thing, LOVE it, narrow (the one at golds is closer and V’d in) and strait grip variation, lets me stack more weight on that I can balance on bent-over rows. Want to start doing stiff legged good-mornings again now that my back is starting to get where it should be.
Yea looks like it. To everyone else who doesnt know I WAS aiming for 50k push ups and sit ups this year which equates to 137 a day. I was getting really swamped with school a few weeks ago and got way behind and decided to quit. I have since dropped physics 2 so I might try to catch back up although I have no idea how far I am behind.
I only make it to the gym once a week so I am not too worried about it. Plus my buddy who I go to the gym with isnt that strong and I don’t trust him with spotting me for more. lol. plus plus I am not trying to get bigger so thats another reason why I dont push for more, although it would be nice to square my pecs out a bit.
So yesterday was chest for me, did traditional flat bench and then I decided to work on the top portion of my benching, basically the where I start to stick towards my last reps, so I went to the smith machine and set the pins to basically limit the range of motion to only the top half of the exercise, also narrowed my grip alittle to hit the tri’s more… 2 times, as im going to failure on my last rep people try to jump behind the bar to save me like its gonna come back down and crush me lol… Today is Deadlifts, which I just started doing them again, im doing them light weight and slow.
I do realize that, not quite sure what you are getting at, I was just posting #'s
I’m ~190lbs depending on if I shit that day or not…
Bench- latley I’ve been doing 5 sets of 5 reps at 245… Last time I tried my max was a few months ago 295lbs 3x.
Standing bent over rows (using a bench press bar bell, legs straight, back at 45 degree angle, reverse grip)- 185 3 sets of 10 (I don’t feel this is a good excersise to max out on for saftey reasons)
DL- 315 3 sets of 6 following two warm up sets of 10x 225lbs
Pull ups (real ones where you come to a full straight arm hang then left your chin past the bar) 17 
<— pull ups = true test of upper body strength IMO
as you can see, I’m not HUGE on trying to max out, mostley because I work out by myself, and don’t have a spotter, and I don’t wanna jack myself up either
We need to start posting our max 225lb reps… Include your weight, and the amount of times you put up 225 on a flat bench.
I believe the current (sports) record is a college ball player who put up 225 49 times. so fucking insane…
What are your goals? Short rest is good to for keeping your HR up, but if your goal is to build (I’m not sure that it is) your rest periods should be atleast one minute, to let your muscles fully recover.
I feel like fucken T-Rex, my arms don’t grow for shit lol, I let my friend borrow my Body building Encyclipedia, I gotta get that back so I can checkout some workouts.
Not trying to get big, trying to get strong and be able to maintain with some endurance. Lifting XXX!!lbs once vs. lifting half of that 20X, then lifting something else right after that, and so on is kind of where I’m headed. I try to keep rest times low, and vary heavy low rep, and lighter higher rep days depending on mood and previous days workouts. I want to get back into biking this year hence the spin classes which have really helped on the floor as well with cardio vascular health. I can definitely lift more if i rest longer, but I feel good taxing my heart and breaking a good sweat.
17 pullups is a good place to be, my best is 14 coming into the gym all jittery on Jack3d and amped to move weight. I’m usually good for between 8-12 for working sets.
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Supersets build arms, that’s been my experience.
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Supersets build arms, that’s been my experience.
Supersets burn so good!
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Here is an example of my P/RR/S schedule I was following a few years ago when I was into bodybuilding/fitness/looking good naked.
BACK
WEEK 1: POWER
-rack deadlift…3 x 4-6
-bent row…3 x 4-6
-weighted chin…2-3 x 4-6
-CG seated row…2-3 x 4-6
WEEK 2: REP RANGE
-CG weighted chin…2 x 7-9
-WG T-Bar row…2 x 10-12
-dumbell row…2 x 13-15
-pullover…2 x 16-20
WEEK 3: SHOCK
-SUPERSET: pullover/WG pulldown …2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row…2 x 8-10 each
-DROPSET: CG seated pully row…1 x 6-8, drop, 6-8, drop, 6-8
BIS/TRIS
WEEK 1: POWER
-barbell curl…2 x 4-6
-preacher curl…2 x 4-6
-hammer curl…1-2 x 4-6
-CG bench press…3 x 4-6
-skull crush…2 x 4-6
-single arm dumbell extension…1-2 x 4-6
WEEK 2: REP RANGE
-alternating dumbell curl…2 x 7-9
-cable curl…2 x 10-12
-concentration curl…1-2 x 13-15
-weighted dip…3 x 7-9
-pushdown…2 x 10-12
-kickback…1-2 x 13-15
WEEK 3: SHOCK
-SUPERSET: barbell curl/CG chin…2 x 8-10 each
-SUPERSET: preacher curl/reverse curl…1 x 8-10 each
-DROPSET: cable single arm curl…1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press…2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension…1 x 8-10 each
-DROPSET weighted bench dip…1 x 8-10, drop 4-6, drop, 4-6
CHEST
WEEK 1: POWER
-dumbell bench press…3 x 4-6
-incline press…3 x 4-6
-weighted dips…3 x 4-6
WEEK 2: REP RANGE
-incline dumbell press…3 x 7-9
-bench press…3 x 10-12
-flye…2 x 13-15
-cable crossover…16-20
WEEK 3: SHOCK
-SUPERSET: cable crossover/incline smith press…2 x 8-10 reps each
-SUPERSET: incline flye/dips…2 x 8-10 reps each
-DROPSET: machine bench press…1 x 8-10, drop 6-8, drop 6-8
DELTS
WEEK 1: POWER
-military press…3 x 4-6
-WG upright row…3 x 4-6
-“cheat” lateral…2 x 4-6
WEEK 2: REP RANGE
-single arm dumbell press…2 x 7-9
-WG cable upright row…2 x 10-12
-bent lateral…2 x 13-15
-cable side lateral…2 x 16-20
WEEK 3: SHOCK
-SUPERSET: seated side lateral/hammer machine press …2 x 8-10
-SUPERSET: reverse pec deck/WG upright row…2 x 8-10
-DROPSET: cable front raise…1 x 8-10, drop 6-8
LEGS
WEEK 1: POWER
-squats…4 x 4-6
-leg press…4 x 4-6
-single leg extension…2 x 4-6
-lying leg curl…4 x 4-6
-stiff deadlift…3 x 4-6
WEEK 2: REP RANGE
-leg extension…2 X 7-9
-hack squat…3 x 10-12
-leg press…3 x 13-15
-lunge…2 x 16-20
-seated leg curl…3 x 7-9
-stiff deadlift…2 x 10-12
-single leg lying leg curl…2 x 13-15
WEEK 3: SHOCK
-SUPERSET: leg extension/front squat…2 x 8-10 each
-SUPERSET: leg extension/leg press…2 x 8-10 each
-DROPSET: single leg leg press…1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift…2 x 8-10 each
-DROPSET: seated leg curl…2 x 8-10, drop, 6-8
That must be the problem then, i figured I’d change it up and do some supersets, so yesterday after doing partial range of motion benching for my tri’s, I hit them with a superset after.
havent been able to workout for almost 5 weeks, and still almost 3-4 more weeks to go until i can again 
i feel so weak. i feel like ive pretty much lost all of my muscle. obviously i haven’t , but it just feels like it.
So i’ve pretty much been doing legs, cardio and abs and dieting trying to cut fat seeing as my upper body is pretty much a lost cause at this point.
so i figured i would bump this cause i edited my own workout plan. it seems to be working out well for me
mon and thus consists of:
alternate between the 2 workouts (a&b) for 4 sets:
1a. flat bench press (each set increase weight and lower reps…ie… 15x@155 12x@185 10@205 8@225)
1b. overhand grip pull ups (do as many as you can each set)
2a. incline dumbbell bench (using the same idea as 1a.)
2b. bent over dumbbell row (using same idea as 1a.)
3a. dips (do as many reps as you can each set)
3b. push up dumbbell row (grab a pair of dumbbells and hold on to them while you do a push up, after you raise from the push up lift one dumbbell in a row position then back down and repeat for the other side. thats 1 rep. do 10 for each set)
4a. behind your head triceps extension (15 reps)
4b. regular tricep pulldown (15 reps)
4c. standing dumbbell curl (use the same idea as 1a) (15reps)
finish the workout with 3 sets of 75 crunches using a fitness ball
tuesday and friday consists of:
-
back extention (get on your hands and knees with one hand behind your head have your elbow go from touching your other arm to pointing to the ceiling all while trying to keep your hips/core from rotating) [2 sets of 20 reps per side]
-
dead lifts with shrugs [4 sets] (increase weight and decrease reps for each set.)
-
flat bench dumbbell bench press [4sets] ( increase weight and decrease reps)
-
incline bench dumbbell chest fly [4sets] (increase weight and decrease reps)
-
bent over balance dumbbell row [3 sets] (increase weight and decrease reps for each set. basically with this if your gym has one get a balance ball which has a flat platform on one side and a fitness ball shape on the other. stand on the flat part and perform the rows while maintaining good form and balance)
-
alternating arm dumbbell shoulder press [3 sets] increase weight and decrease reps)
-
pull up/flexed arm hang [3 sets of as many reps as you can] (basically you do an overhand grip pull up but when your chin gets over the bar you hold that position for 8-10 seconds)
-
standing bench leg lifts [3 sets of 10 reps] (using a bench grab a pair of dumbbells and step on the bench with one leg then raise your other leg to where your quad is perpendicular to your standing leg. while doing this raise your arm with the dumbbell on the alternate side of the leg thats being lifted into the same position)
-
ez bar 21’s [3 sets] (using an ez curl bar do 7 full curls then do 7 from the half way position to the finish position then do 7 from the start position to the half way position)
also finish this workout with 3 sets of 75 crunches using the fitness ball.
College record: 225 x 35 reps (weight: ~315)
Last year: 225 x 22 reps (weight: ~380)
Current: 225 x ? reps (weight: 240)
I have been repping 175 for sets of 25 to 30 (more of a cardio lift if that makes since), so I am going to assume I have 12 to 15 in me at 225. Once I get my weight down to around 225, I might start hitting the heavier weights more. Right now my routine is achieiving the desired result so no need to change it till I get where I want to be.
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I used to do something like this in college. I called it the pain pyramid.
10 x 135 warmup
15 x 225
12 x 315
6 x 365
8 (or till failure) x 315
12 (or till failure) x 225
30+(burn out) x 155
Most of the time I did 15 close grip, 15 wide grip, and then 15 regular grip to rip apart my chest on the last set. Never letting go of the bar and sliding my hands between sets.
I have a noobie question. How wide am I supposed to be holding the bar. I had a dude spot me the other day on bench press, and he mentioned how wide my grip was. I’m 6’ even, so I feel I need to go a little wide. I think my arm is just about perpendicular with the ground when I am the bottom of the movement. At the top, my arms make a decent V. Is this right?
Sounds about right, I put my pinkies to the rings, but im 5’8, my arms are long imo… but this guy seems pretty strong, and has some good tips to prevent hurting your rotator cuffs.
With the elbows more flared out it hits your pecs more, body builders do that. But it also is more risky for your rotator cuffs. Its more of a power lifter technique, but you’ll still build your chest, and I think it would be safer. Alot of people think you just go lay under the bar.
Walker, alternate between Dumbell & Barbell bent over rows week to week, once you can work your way down to get your torso parallel to the floor and keep form clean it’s a great workout to combine into your back/chest superset day. My split is very similar, but I typically keep abs out of it and do lying strait arm pullovers at the end instead of crunches, REALLY stretches out the upper back and frees up the tight muscles. I’ll do a light ab day before, and a more intense one the day after.
Straigharm pullovers can also hit your transverse abdominals, just gotta suck them in while performing the exercise, they widen your rib cage.