Yeah, you definitely do. Sometimes I make mean faces in the gym but that’s just cuz I’m ready for war.
If you want an example of what face NOT to make when taking pictures, take a look at JB’s at the top of this page. Mean is one thing, but at the other end of the spectrum is flamboyantly gay.
C’mon dude, this thread is supposed to be serious…
[quote]josh86 wrote:
dre wrote:
josh86 wrote:
Oh and I wasn’t trying to look mean or mad or anything in the pics…but I took a few smiling and thought they looked weird/gay so I just did them with a neutral face…guess the flexing just kinda makes me scowl? lol
If that was your mean look, you’ve got some work to do. haha
If that’s your reading comprehension, you’ve got some work to do. =P
I said I wasn’t trying to look mean - but Bug and CC both said I looked mean/mad/pissed off in the pics. lol[/quote]
I was trying to rip on you but failed miserably. I’ll go sit in the corner now.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
I’m thinking about doing my chest workout today with one tripple rest-pause for each of the 4 exercises I normally do…what you think CC?
Like instead of doing 4 sets to failure for 4 exercises I would do 1 triple rest pause for the same 4 exercises…
Yeah I’m 5’10" Bug, thanks for the comments. 
Whoa dude, RP on all 4 exercises per bodypart? Not even Dave Henry does that 
I’d ask ScottM about how to incorporate RP into regular routines.
Personally, If I don’t train DC then I also don’t do RP (at least not in the DC-RP sense. You know how on squats you keep taking breathers between reps later on in the set… Or on BB curls or Deadlifts… That’s pretty much a form of RPing, just not as controllable as the DC-RP format).[/quote]
I’ve been playing with RP’ing and stuff in my regular split, so what I’ve experienced so far… uhm. Well on chest I haven’t RP’ed anything, but I think today if I have a reliable spot, I’m going to RP my first exercise (decline BP), then just do everything else like normal. Josh, maybe try instead of 3 working sets, work up to a weight a little higher than what you were doing last week and really put it all into that set, RP’ed or not. Maybe RP one or 2 of your favorite and most productive exercises. (This mostly pertains to chest since you’re training this today yes?)
For legs, I RP leg extensions/curls, for back, lat pulldowns and rack chins… bis are done in the RP manner that CC described above. I’m starting to RP IH CGBP for tris… nothing crazy, but usually 1 all-out RP set per workout and other than that, just 1, maybe 2, heavy and HEAVY work sets.
But I’m not a monster like you so don’t listen to me!
[quote]Cephalic_Carnage wrote:
josh86 wrote:
I’m thinking about doing my chest workout today with one tripple rest-pause for each of the 4 exercises I normally do…what you think CC?
Like instead of doing 4 sets to failure for 4 exercises I would do 1 triple rest pause for the same 4 exercises…
Yeah I’m 5’10" Bug, thanks for the comments.
Whoa dude, RP on all 4 exercises per bodypart? Not even Dave Henry does that
I’d ask ScottM about how to incorporate RP into regular routines.
Personally, If I don’t train DC then I also don’t do RP (at least not in the DC-RP sense. You know how on squats you keep taking breathers between reps later on in the set… Or on BB curls or Deadlifts… That’s pretty much a form of RPing, just not as controllable as the DC-RP format).[/quote]
Hrmmm, so you think that it would be worse than doing 4 sets to failure for all 4 exercises? I really didn’t think it would be an issue mainly because I don’t hit my chest again for a whole week. I want to do drastic crazy things for my chest, it needs to grow more! lol
[quote]bugeishaAD wrote:
Yeah, you definitely do. Sometimes I make mean faces in the gym but that’s just cuz I’m ready for war.
If you want an example of what face NOT to make when taking pictures, take a look at JB’s at the top of this page. Mean is one thing, but at the other end of the spectrum is flamboyantly gay.
C’mon dude, this thread is supposed to be serious…[/quote]
Now I know why you guys are into bodybuilding…
No wonder AA fled from this thread 
(Hey AA, still reading the forum occasionally?)
[quote]bugeishaAD wrote:
Yeah, you definitely do. Sometimes I make mean faces in the gym but that’s just cuz I’m ready for war.
If you want an example of what face NOT to make when taking pictures, take a look at JB’s at the top of this page. Mean is one thing, but at the other end of the spectrum is flamboyantly gay.
C’mon dude, this thread is supposed to be serious…[/quote]
Bug, you my friend, are a Grade A cunt.
Josh, I would take better arm development over an easy to grow chest any day, I hate having the sleeves of all my shirts hang so damn loose because i have to buy large enough for my back,chest, and shoulders.
Fucking arms.
[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
I’m thinking about doing my chest workout today with one tripple rest-pause for each of the 4 exercises I normally do…what you think CC?
Like instead of doing 4 sets to failure for 4 exercises I would do 1 triple rest pause for the same 4 exercises…
Yeah I’m 5’10" Bug, thanks for the comments.
Whoa dude, RP on all 4 exercises per bodypart? Not even Dave Henry does that
I’d ask ScottM about how to incorporate RP into regular routines.
Personally, If I don’t train DC then I also don’t do RP (at least not in the DC-RP sense. You know how on squats you keep taking breathers between reps later on in the set… Or on BB curls or Deadlifts… That’s pretty much a form of RPing, just not as controllable as the DC-RP format).
Hrmmm, so you thi
nk that it would be worse than doing 4 sets to failure for all 4 exercises? I really didn’t think it would be an issue mainly because I don’t hit my chest again for a whole week. I want to do drastic crazy things for my chest, it needs to grow more! lol[/quote]
Well, I’ll promise you this: Do 4 RP sets and you will not be able to keep on progressing for very long.
And if your issue lies in how you do your exercises (form and setup wise), then no amount of work is going to change things.
Could you post any vids up of you pressing, also describe how you feel during presses/where you feel them, how you set up…
There is one special exercise that Dante mentioned over at IM for chest, along with a widowmaker-type protocol which may help… → ScottM probably knows (sorry Scott, I’m dropping 'em off at your doorstep all the time
But I’d try to improve form/setup first.
Also, try doing half presses (or one-onehalf reps with the partials done from the bottom to half-way up to take the tris out somewhat.
Ok, so about form/setup: Arched lower back (not some uber-pl-arch), upper back and delts stay on the bench no matter what, squeeze bar, grip wide enough that you don’t feel your tris working much… Split-second pause on the chest, fast lifting phase (not necessarily explosive, that would likely disrupt your form), controlled negative…
And make damn sure you do that chest stretch, and do it for 1 min or longer.
Wish I could help you out more here, but as I’ve said in some post above… Chest was never really an issue for me, so I have no special experience about how to bring it up.
CC thanks for the input - the chest lagging isn’t a “current” problem…as in I have corrected my form and exercise selections and it has been growing, its just playing catch-up and I’m wanting to speed it up as much as possible, lol.
I actually do cut out the very top part of all my pressing exercises already, use an arch, and keep my shoulders pulled back all the time. The problem is I used to rely 90%+ on bench press for chest development and I’m a very shoulder/tri dominant bencher (and I have to bench elbows tucked due to collar bone issues from breaking it last april).
I don’t have any way of getting up vids of me pressing or anything, but I promise I’m following all the form stuff you outlined here. Its just going to take time since my chest was so far behind for so long…I really don’t even think its lagging by that much currently - check the pics I posted and let me know what you think?
EDIT: I also do feel my chest working more than anything else now, I used to never really feel it working and always felt the burn in my shoulders…but that is a thing of the past. I also do currently do a fast lifting phase, very controlled negative as low as I can go without taking tension off the muscle (like if I were to go all the way until the bumpers stopped on the machine - using the HS incline for example).
I’m thinking I’ll give Bug’s idea a try…maybe RP my HS incline and then strait set the other exercises…or maybe I wont change anything I’ve been making progress and should probably keep riding it out until it slows down/stops.
Week 2 of the bench program, still fairly easy:
185lbsx5
190lbsx4
195lbsx3
170lbsx8
170lbsx7
Dips
+45lbsx3x5
DB tri extensions
55lbsx8
60lbsx6
50lbsx8
Standing EZ bar extensions
75lbsx3x8
Reverse Preacher Curls
75lbsx8 +6 +6
got a side tricep post im gonna post later, also, there is an old one from like 6 months ago in my profile, and while I still think my arms suck, they don’t suck quite as hard as they did last May.
Also, I will be cropping my face out of this one as to keep Bug from using it as jerk off fodder.
[quote]WS4JB wrote:
got a side tricep post im gonna post later, also, there is an old one from like 6 months ago in my profile, and while I still think my arms suck, they don’t suck quite as hard as they did last May.
Also, I will be cropping my face out of this one as to keep Bug from using it as jerk off fodder. [/quote]
At least your arms are bigger than my 15 inch “cannons”. 
What do they measure at?
16.5 ish
But then again, you rack pull around 250 lbs more then I do right now, so I guess we’ve all got something to work on.
17 by June, that is a promise
[quote]WS4JB wrote:
16.5 ish
But then again, you rack pull around 250 lbs more then I do right now, so I guess we’ve all got something to work on.
17 by June, that is a promise[/quote]
And I promise to hit 16" before you get to 17.
Gentleman in my absence I have made it to the gym and hit a few pr’s along the way.
Bench reps PR
Sumo Deadlift PR
Sumo Deadlift reps PR
Just so yall didn’t think I gave up on the iron.
Here is what I did today.
Sumo DL
135x3
185x3
225x3
275x1
315x7 PR
Conventional Deads
135x3
185x3/3/3
Rack Chins
BW+25x11
BW+45x8
T-Bar Rows
100x10
135x10
ALt DB Curls
15’s x 12
25’s x 11
35’s x 7
BB Curls
65x10/10
All is well.
Really nice work xb. Those numbers are coming along well with time.
To the rest of you guys, it’s good to see all this discussion about methods and such here.
And yes Josh, you are looking rather svelt.
As of today, I’m enlisted in the Marines…gotta keep up the running.
Had a decent chest day. I slept really poorly last night (dunno if I said it) cuz one of my roommates almost set the place on fire (started to cook a chicken breast on the stove and WENT TO SLEEP. stupid fuck!)
Didn’t have any good spotters so just went straight sets again today. I think next week I’m going to do my work set a little lighter but with cleaner form and RP it.
Tuesday - Chest
Decline bench press
135lbs x 15
185lbs x 12
225lbs x 10
245lbs x 8
275lbs x 4
295lbs x 8 (last 3 were shaky and not good)
315lbs x 2 (had nothing left, racked it)
Incline DB press
70’s x 10
90’s x 10
110’s x 11 (very solid. 12 next week, then upping the weight)
Flat DB flyes
35’s x 10
45’s x 10
55’s x 13
Pec deck
70lbs x 15
100lbs x 12
130lbs x 12 + 8 / 100lbs x 7 / 50lbs x 10
Chest stretch (properly), tried with 55’s, too heavy, used 42.5’s, got a little over a minute. Ouch.
One solid set DC calves.
Didn’t bring it today on the decline. Oh well.
JB, don’t make me photoshop a face on there to put under my pillow!!
[quote]hungry4more wrote:
As of today, I’m enlisted in the Marines…gotta keep up the running. [/quote]
Nice! I was set on joining the Canadian Infantry before the summer, but at the last minute decided to get a university education so I can join the air force as a pilot.
Good luck man.
Nate, congrats, keep us updated as much as you can as things progress with that.
Havent posted in a bit been busy building my new garage gym i will post some before and after pics later. Anyway heres 2 days workouts.
Deads
warmups
375x1 PR
385xfail older powerlifter convinced me to do it
360x1x4
chest work/reps this was a messed up workout
legs
Box squat
275x5x2
255x5x2
235x8x1
rack pulls (first time doing these bad form)
315x5x2
315x4x3
DC calf raises.
Tomorow will be an off day because i am going to be sandblasting and painting the used rack i bought. $280 for rack and 4 45s just need to buy a 300lb olympic set.
Keep up the good work everyone.
[quote]bugeishaAD wrote:
Hot damn josh, you are exploding. Why do you want to build those icky muscles anyways? it’s all fat and not functional anyways… haha.
Seriously though, looking massive. You’re 5’10", right? Man, I’d have to be well over 230 I think to look as big as you, and your arms look waaaaaay bigger on you than mine do on me (i’m definitely torso dominant as well… we both seem to have fairly wide waists).
We kinda do look similar though in a way. Good stuff. The lighting is pretty bad though. And you look like you want to murder me for looking at your hot bod.
JB, gonna havta work on that IH CGBP bud. I’ve got you beat by a rep! hahah.
Ceph, I didn’t mean to do so much quad stuff, but since hack squats weren’t working for me, i decided to try leg press. I didn’t get too far on either. I will take next week off from both I think and then will likely try to come back and just do a warmup and a 20-rep set.
bradden, the 50rep set… is madness. I get like 25 in a row or so, then I have to take a few breaths, and keep cranking them out in spurts of 5-8. it’s always funny falling off the leg extension in front of the ellipticals. Hahah.
Chest today, which is always fun! :)[/quote]
Hey Bugs, I hate to sound like a smartass but I never did a 50 rep set… its listed in your leg workout from yesterday, I also didnt do leg extensions, the hockey players were hogging it… Today is chest/arms for me, I’ll post in a while