[quote]mattd534 wrote:
[quote]Spidey22 wrote:
[quote]mattd534 wrote:
Was busy yesterday so I have two workouts in. Before I log do any of you have any advice with bench pressing? I feel like im not progressing on flat benching but incline I am and all my other lifts are too! It’s really frustrating… any advice would be a great help
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Lol this is my life. You’re narrow chested and lanky armed like me, bench pressing will always be a harder lift for us. Only thing that’s helped me was upping the frequency, and really working the hell out of my chest and triceps hypertrophy wise. [/quote]
what specifically have you done? I feel incline way more in my pecs plus I like it better
[/quote]
LOL well idk my Bench still sucks. Right now I’m alternating my upper body pressing, Flat Bench and CG Flat bench, then Incline and Wide Grip Flat Bench the next, and just alternate every other upper day.
I also do a lot of push-ups and really high rep tricep extensions (usually 20+ reps per set) for my triceps. Seems to be helping a bit.
Chose to lower my rest time for almost all my exercises during my “B” days because its geared more towards hypertrophy. Instead of 90 seconds between sets I chose to rest only 60 seconds and 45 for small isolation movements.
-Incline BB Press: 100x4(PR), 100x3, 2x95x5–100 seonds rest between set (Side Note: 95lbs was easy to move compared to last week!)
-DB Bench: 45x7(PR), 42.5x8, 2x42.5x7–70 second rest between sets
-DB shoulder press:2x32.5x9(PR), 32.5x8–27.5x6–22.5x6(Drop set)—60 second rest
-DB fly: 3x17.5x14(PR)–45 second rest
-Bench Dip: 60x12(PR), 60x9, 55x10–50 seconds between set
-Lateral raise:12.5x12, 12.5x9, 10x12–50 second rest
-Rope tricep pushdown: 22.5x15, 22.5x11, 22.5x10, 2x17.5x12–45 second rest
Shorter rest period really kept me focused on my workout instead having my mind wonder
On my B days and all isolation days I’m trying to keep my rest between sets to only 90 seconds MAX. For example front squats will be 90 seconds but curls will be 45 seconds. I like the challenge and I get a great pump. Meanwhile on A days IL gear my sets more towards strength and rest 90 seconds-2 minutes.What do you think?
Pull B 3/26/15
-Weighted chin up: 2Ã??12.5Ã??5 (PR), 12.5x4, 10x4
-Tbar row: 85Ã??5, 77.5Ã??8, 77.5Ã??7, 75Ã??9, 75Ã??8 —70 second rest
-Seated machine row :140Ã??9, 145x9(PR), 145x7, 135x9—60 sec rest
-Two arm lat pulldown : 55x11(PR), 55x10,55x9 —superset w/
-Hammer high row: 90Ã??14, 100Ã??10, 100Ã??9—70 second rest
-Rope face pull: 30Ã??16(PR),35x11, 30x10–50 sec rest
-DB biceps curl: 27.5Ã??10, 27.5Ã??8, 25Ã??10-- 45 second rest
-Machine preacher curl: 65x12(PR), 65x11, 60x12–45 second rest
Todays Workout Legs B: 3/28/15
-Front squat: 125x8(PR),2x130x5,125x6-- Almost at the big plats on front squat 
-BB Squat:135x8,2x140x8
-Stiff leg Deadlift: 150x11,160x8,160x9(PR)
-Leg Press: 3x190x10, 190x9
-Leg curl: 130x14(PR), x13, x12
-Calf press on Leg Press: 200x13(PR),2x200x10
-Seated Calf: 70x15, x11,x10,x8 (35 second rest between sets)
[quote]mattd534 wrote:
Todays Workout Legs B: 3/28/15
-Front squat: 125x8(PR),2x130x5,125x6-- Almost at the big plats on front squat
[/quote]
Making some serious gains on the front squats, dude. Keep it up, love seeing the PR’s!
[quote]erik_carlson wrote:
[quote]mattd534 wrote:
Todays Workout Legs B: 3/28/15
-Front squat: 125x8(PR),2x130x5,125x6-- Almost at the big plats on front squat
[/quote]
Making some serious gains on the front squats, dude. Keep it up, love seeing the PR’s!
[/quote]
Thanks!!
Today Push A: 3/29/15
-BB Bench:2x115x5(PR),115x4, 115x3, 100x8
-OHP:3x75x4, 70x5
-DB Incline Bench:40x9, 40x8, 40x7, 40x7
-Single arm landmine press: 30x7(PR),27.5x8, 27.5x7
-BB Close Grip bench: 95x6, 95x5, 90x6
-Cable Overhead Tricep Ext: 25x8, 20x11, 20x11, 20x11
Todays Workout 3/30/15 Pull A
-Hammer Grip Pullups: 12.5x5(PR),2x15x4, 10x5,
-BB Row:110x6, 115x5(PR), 115x4, 105x8
-DB One arm Row: 3x50x10(PR), 50x9 —each set is for both arms
-Lat pulldown:105x7, 100x8, 95x9
-BB Curl: 55x10, 60x7, 60x6 —used a different bar so weight is guestament
-DB Hammer Curl: 3x25x10
-DB Shrugs: 70x12, 70x12
Pull days are the best
Been super busy with work, school, and my personal life so sorry im late posting. Here are my last two days; LEG A and PUSH B. My leg A was awful because I got ZERO sleep so squats were awful.
LEG A- 4/1/15
BB Squat: 160x3( felt really heavy compared to last week Probably because of the zero amount of sleep; decded to drop down five pounds)155x4
-Deadlifts:165x5, 3x215x4 (CNS was warmed up after squats, so deadlifts was up from last week)
-V-Squat: 2x140x8(PR),2x145x6
-Stiff legged Dead Smith Machine: 4x130x8(PR) —Booty poppin
-One leg extension:65x13 (both), 65x10, 65x10—tried to keep rest between each leg only 45 seconds max
-Smith Machine Calf raises:140x17, 140x14, 140x12, 140x11, 140x11
Push B- 4/2/15
Incline BB Press: 4x100x4(Volume PR)
-BB Bench: 95x8, 100x7, 2x100x6 (Switched DB for BB in order to master the BB Bench better)
-DB shoulder press:2x32.5x11(PR), 32.5x10, 32.5x8
-Cable fly: 70x15, 2x80x13
-Bench Dip: 62.5x11(PR), 62.5x9, 57.5x9
-Lateral raise:12.5x12, 12.5x9, 10x12–50 second rest
-Rope tricep pushdown: 27.5x12(PR), 27.5x8,2x 22.5x12
Today Pull B: 3/3/15
-Chinup : 12.5x5, x4, x4, 10x4
-Tbar Row: 2x85x6(PR), 80x7, 2x77.5x7
-Seat Hammer Row:145x9(PR), 2x145x8, 130x12
-Two arm cable pulldown: 55x13 (PR), 57.5x9, 55x11 --Superset w/ Hammer high row:100x10, 2x105x9
-Face Pull: 35x13(PR), 2x35x12
-DB Curl :27.5x10, 27.5x8, 27.5x7
-Preacher curl machine: 70x9,65x12, 65x10
Tomorrow is usually a rest day but have to do legs because the gym is closed on sunday for Easter
I feel like I might need a deload. My workouts have slowly begin to drag my PR’s have started to stall, yet im eating the same. I have trained 3 days on 1 day off, repeat for about 11 weeks. What do you think I should do???
Todays Workout Legs B: 4/5/15
-Front squat: 2x125x7, 2x125x6
-BB Box Squat: 3x135x7 — Im really weak at the bottom of the squat so I think these should help as a supplemental lift
-Stiff leg Deadlift: 165x8(PR), 2x165x9(PR)
-Leg Press: 200x10, 2x200x9, 200x8
-Leg curl: 2x120x13, 120x12
-Seated Calf: 100x13, x11, x10 (60 second rest between sets)
-Calf press on Leg Press:190x12, 2x190x10
[quote]mattd534 wrote:
I feel like I might need a deload. My workouts have slowly begin to drag my PR’s have started to stall, yet im eating the same. I have trained 3 days on 1 day off, repeat for about 11 weeks. What do you think I should do???
[/quote]
Do you feel drained? You mentioned one night you got zero sleep, has it just been a really stressful few days/weeks here lately?
[quote]Spidey22 wrote:
[quote]mattd534 wrote:
I feel like I might need a deload. My workouts have slowly begin to drag my PR’s have started to stall, yet im eating the same. I have trained 3 days on 1 day off, repeat for about 11 weeks. What do you think I should do???
[/quote]
Do you feel drained? You mentioned one night you got zero sleep, has it just been a really stressful few days/weeks here lately? [/quote]
Yeah it’s stressful. Anatomy and Physiology is kicking my ass, I also found out my girl friend has an eating disorder so I’m concerned about her well being obviously. Ugh
[quote]mattd534 wrote:
[quote]Spidey22 wrote:
[quote]mattd534 wrote:
I feel like I might need a deload. My workouts have slowly begin to drag my PR’s have started to stall, yet im eating the same. I have trained 3 days on 1 day off, repeat for about 11 weeks. What do you think I should do???
[/quote]
Do you feel drained? You mentioned one night you got zero sleep, has it just been a really stressful few days/weeks here lately? [/quote]
Yeah it’s stressful. Anatomy and Physiology is kicking my ass, I also found out my girl friend has an eating disorder so I’m concerned about her well being obviously. Ugh
[/quote]
Damn dude, I’m sorry to hear that. If you feel a deload is something you need, go for it. Personally for me, I like to just keep the intensity high but reduce the volume. So usually just cut 2-3 sets off each lift, sometimes just work up to a one top set of each lift and leave.
But realized until the stressful situation resolve, you trying to just get more sleep and more quality nutrients, and maybe some relaxation techniques (meditation, naps) are going to go much farther in removing the drained feeling.
[quote]Spidey22 wrote:
[quote]mattd534 wrote:
[quote]Spidey22 wrote:
[quote]mattd534 wrote:
I feel like I might need a deload. My workouts have slowly begin to drag my PR’s have started to stall, yet im eating the same. I have trained 3 days on 1 day off, repeat for about 11 weeks. What do you think I should do???
[/quote]
Do you feel drained? You mentioned one night you got zero sleep, has it just been a really stressful few days/weeks here lately? [/quote]
Yeah it’s stressful. Anatomy and Physiology is kicking my ass, I also found out my girl friend has an eating disorder so I’m concerned about her well being obviously. Ugh
[/quote]
Damn dude, I’m sorry to hear that. If you feel a deload is something you need, go for it. Personally for me, I like to just keep the intensity high but reduce the volume. So usually just cut 2-3 sets off each lift, sometimes just work up to a one top set of each lift and leave.
But realized until the stressful situation resolve, you trying to just get more sleep and more quality nutrients, and maybe some relaxation techniques (meditation, naps) are going to go much farther in removing the drained feeling.
[/quote]
Im going to up the calories by 50 more this week and see how I feel after that
Push A 4/7/15
-BB Bench:115x5, 3x115x4, 105x5
-BB OHP:70x6, 3x75x4
-DB Incline Bench: 40x9, 40x8, 40x7, 40x6
-One arm landmine press:30x8/30x7, 30x8/30x6, 30x7/30x6
-BW dips: 4x8
-Cable tricep extension:25x8, 20x13, 20x11, 20x10 ( 50 second wait beween sets)
feel alittle btter then yesteday uped my calories. see how I feel after the week
Best workout I have had in two weeks!
Pull A 4/7/15
-Weighted Hammer Pullup: 15x6(PR), 15x5(PR), 15x4, 15x4
-BB Row: 110x6, 115x5, 115x6(PR), 115x5, 115x4
-DB Row: 50x11(Each arm), 2x55x7(PR)(Each arm), 55x6(Each Arm)
-Lat Pulldown:100x10, 100x9, 95x9
-BB Curl: 60x8, 60x8, 60x7
-DB seated Hammer Curl:25x11, 25x10, 25x10
-DB Seated Shrug: 50x15, 50x15
Also here’s video of my dumbbell rows from today and some delish waffles and eggs sandwich
I was in a huge rush today so I did something really stupid and jumped right into squats w/o warming up. It didn’t end up to well so my squats were not good today but everything else went up
Legs A 4/9/15
-BB Squat: 155x5, 4x155x4
-Deadlifts:205x5, 2x215x5(PR), 220x4(PR)
-V-Squat: 140x5, 135x6, 130x8, 130x8
-Stiff legged Dead Smith Machine: 145x8(PR), 150x6, 150x7(PR)
-One leg extension:65x13 (both), 65x11, 60x11
-Smith Machine Calf raises:140x18, 140x15, 140x13, 140x11, 140x11
Push B 4/10/15
-Incline BB Press: 100x5(PR) 3x100x4, 95x5
-BB Bench: 95x9, 100x8, 100x6
-DB shoulder press:35x9(PR), 35x9, 35x8
-Cable fly: 80x15(PR),2x80x12
-Bench Dip: 65x11(PR), 2x65x10
-Rope tricep pushdown: 27.5x12, 27.5x8,2x 22.5x12
-deltiod raise machine: 40x12, 45x9, 40x11
feel so much better this week
-Chin ups: 15x5(PR), 15x4, 2xBWx7
-Reverse grip BB Row: 4x95x8, 95x9…(Switched out Tbar rows after 2 months)
-Machine Hammer Row:145x10(PR), 150x9(PR), 150x8, 150x7
-Two arm cable lat Pulldown: 45x10, 50x9, 50x8(5 second negatives)
-Rope Face Pull: 35x15(PR), 35x13, 35x12
-DB two arm bicep curl: 27.5x11(PR), 27.5x9, 25x12–Superset w/ straight arm lat pulldown: 2x35x13, 35x12–25x13–20x12(Drop set)
-Concentration Curls: 20x13, 22.5x9, 22.5x8
PR’s for everyone. I think I just needed to up my calories and calm the fuck down hahahaha
Legs B 4/13/15
-Front squat: 125x6(PR),125x5, 2x120x5 ( made mistake last week… only did 120 not 125)
-BB Box Squat: 2x135x5, 135x6 —Lowered the box depth from last week
-Stiff leg Deadlift: 165x11(PR),170x10(PR), 170x11
-Leg Press: 200x11(R), 3x210x8
-Leg curl: 3x120x9 (5 second negaties)
-Seated Calf: 100x13, x11, x10 (60 second rest between sets)
-Calf press on Leg Press:190x12, 2x190x10
Push A 4/14/15
-BB Bench:2x115x5, 120x4(PR), 120x3, 115x3 (Benching still sucks)
-BB OHP:70X7, 3X75X5
-DB Incline Bench: 40x9, 40x8, 40x8, 40x7
-One arm landmine press:30x9(PR)/30x8, 30x9/30x8, 30x9/30x7
-BW dips: x9, 3x8
-One arm DB oerhead extension:4x10x13
