Max Effort Upper Body:
Bench Press: 95, 105, 115, 135x2, 155x1, 165x.75, 165x1
I thought I was better than that, turns out I was wrong. On the first attempt at 165, the bar stuck around 10 inches off my chest. I was expecting a bench of 170 at least
Dumbbell Bench Press: 50 each hand x3x10
This is going into my ME upper day now. Pretty hard after that bench press. Accomplished doe.
Pullups: Altogether 21.
My pullups have been suffering ever since I’ve started this routine. Probably because all those exercises I do targets my arms, making it difficult to perform pullups.
Shoulder Press: 95x3x6
Finally did this. Much easier than last week.
Skull Crushers: 20 lbs each side EZ curl bar x3x8
Didn't capture the form, felt awkward, hurts my elbow. Gonna stick with dips mainly for tricep development I guess.
Pullups: 15 altogether
:(
Max Upper:
Bench Press: 95, 105, 115, 135x2, 155, 170x0, 145x3
Y U NO INCREASE!?
Dumbbell Bench Press: 50 each hand x2x10, x12
One set did 12 cuz of a longer rest.
Chinups: 14
Westside so far has not improved my bench press as much as I hoped. Started with failur to have a 5RM of 145, currently still cant have a 5RM of 145. Major pissment. Chest doesn’t seem to be my weak point nor is my shoulder press considering I can probably 1RM 65 each hand and OHP 110lbs for 1RM. Seems like time to seriously bump up my tris and lats. Dissapointment, and XArena needs to stop pushing me through workouts.
[quote]Macmade wrote:
lol me and XArena predicted someone is gonna say that. But the funny thing is I have gained approximately 6 lbs since the start of Westside :/[/quote]
do pulldowns with a close grip. wide grip hits the smaller muscles like the rhomboids more, close grip actually hits your lats. get a full stretch at the top and squeeze your lats at the bottom, and try to keep your biceps out of it.
[quote]fr0IVIan wrote:
do pulldowns with a close grip. wide grip hits the smaller muscles like the rhomboids more, close grip actually hits your lats. get a full stretch at the top and squeeze your lats at the bottom, and try to keep your biceps out of it.[/quote]
Thanks! I needed that advice, I thought doing a wide grip works the lat more. turns out not everything is the way it seems.
[quote]fr0IVIan wrote:
do pulldowns with a close grip. wide grip hits the smaller muscles like the rhomboids more, close grip actually hits your lats. get a full stretch at the top and squeeze your lats at the bottom, and try to keep your biceps out of it.[/quote]
Thanks! I needed that advice, I thought doing a wide grip works the lat more. turns out not everything is the way it seems. [/quote]
Correct me someone if im wrong, but its believed that the wide grip pulldown/up works the lats better because the muscles fibres of the lats run diagonally and your arms are diagonal when you use a wide grip. However If i recall correctly, chinups actually recruit the most muscle fibres in the lats, even more than pullups.
[quote]fr0IVIan wrote:
do pulldowns with a close grip. wide grip hits the smaller muscles like the rhomboids more, close grip actually hits your lats. get a full stretch at the top and squeeze your lats at the bottom, and try to keep your biceps out of it.[/quote]
Thanks! I needed that advice, I thought doing a wide grip works the lat more. turns out not everything is the way it seems. [/quote]
Correct me someone if im wrong, but its believed that the wide grip pulldown/up works the lats better because the muscles fibres of the lats run diagonally and your arms are diagonal when you use a wide grip. However If i recall correctly, chinups actually recruit the most muscle fibres in the lats, even more than pullups.[/quote]
there was a thread a month or so ago in BB where Stu and other guys who have lats I can only dream of having all said close grip pulldown is the one ring that rules them all for lat development.
i’ve tried it for rows too and lat recruitment is MUCH better CG than wide, I can keep my biceps out of the movement better and I can go heavier. win win for back/lat development.
check again bud
