Intense Chest!
Bench Press
135x10
185x5
275x7
275x4
275x3
275x3
Dumbbell Inclines
85x9
85x5
85x5
85x5
Close Grip Press (Targeting Inner Chest)
185x5
135x8
135x7
135x6
[quote]austin_bicep wrote:
Intense Chest!
Bench Press
135x10
185x5
275x7
275x4
275x3
275x3
Dumbbell Inclines
85x9
85x5
85x5
85x5
Close Grip Press (Targeting Inner Chest)
185x5
135x8
135x7
135x6
[/quote]
What exactly is the close grip press austin,
[quote]crod266 wrote:
austin_bicep wrote:
Intense Chest!
Bench Press
135x10
185x5
275x7
275x4
275x3
275x3
Dumbbell Inclines
85x9
85x5
85x5
85x5
Close Grip Press (Targeting Inner Chest)
185x5
135x8
135x7
135x6
What exactly is the close grip press austin,
[/quote]
It’s a close grip bench press however my hand are about 6-8 inches apart and instead of lowering the bar to my rib for tricep emphasis, I flare my elbows and squeeze hard at the top. I’ll get a up next week.
[quote]austin_bicep wrote:
crod266 wrote:
austin_bicep wrote:
Intense Chest!
Bench Press
135x10
185x5
275x7
275x4
275x3
275x3
Dumbbell Inclines
85x9
85x5
85x5
85x5
Close Grip Press (Targeting Inner Chest)
185x5
135x8
135x7
135x6
What exactly is the close grip press austin,
It’s a close grip bench press however my hand are about 6-8 inches apart and instead of lowering the bar to my rib for tricep emphasis, I flare my elbows and squeeze hard at the top. I’ll get a up next week.[/quote]
O and it acually hits your chest causeive heard people do that to hit the lateral head of the tricep but if its working who cares. How do you feel aboutdoing no iso work like no flies or cables or anything
[quote]crod266 wrote:
O and it acually hits your chest causeive heard people do that to hit the lateral head of the tricep but if its working who cares. How do you feel aboutdoing no iso work like no flies or cables or anything
[/quote]
I feel it big time in my chest. As far as iso movements, I’ll throw them in from time to time, but my chest is growing just fine with flat and incline presses. My lower chest coould use some work, but I don’t go to the gym, but workout at home and I have no way of training it. All in do time I guess.
[quote]austin_bicep wrote:
crod266 wrote:
O and it acually hits your chest causeive heard people do that to hit the lateral head of the tricep but if its working who cares. How do you feel aboutdoing no iso work like no flies or cables or anything
I feel it big time in my chest. As far as iso movements, I’ll throw them in from time to time, but my chest is growing just fine with flat and incline presses. My lower chest coould use some work, but I don’t go to the gym, but workout at home and I have no way of training it. All in do time I guess.[/quote]
you couldalways try and put a dip bar in somewhere to hit your lower chest, im not sure what your home gym looks like but its an idea haha
[quote]crod266 wrote:
austin_bicep wrote:
crod266 wrote:
O and it acually hits your chest causeive heard people do that to hit the lateral head of the tricep but if its working who cares. How do you feel aboutdoing no iso work like no flies or cables or anything
I feel it big time in my chest. As far as iso movements, I’ll throw them in from time to time, but my chest is growing just fine with flat and incline presses. My lower chest coould use some work, but I don’t go to the gym, but workout at home and I have no way of training it. All in do time I guess.
you couldalways try and put a dip bar in somewhere to hit your lower chest, im not sure what your home gym looks like but its an idea haha
[/quote]
Second that, dips are amazing imo.
But sounds like you’re doing great already anyway. How long have you been on this routine, and how often do you plan on changing up the protocol?
Just keep all that other stuff in perspective with regards to the partying/girls etc. You’ll be baggin plenty o’ love for years to come, lol. Keep stickin to your guns on the casual drinking refrain.
Good routine from what I am seeing so far, you’re in for some really nice gains au natural at this point and time in your life dude. So looks like in almost a week we’ve got bi’s/tri’s, back, and chest wkouts out of the way. Am I right here? A day between each pretty much? Can you jot down the general routine outline form here, just curious to your leg day, it must be coming up eh?
Keep after it, and have a good week.
ToneBone
Go for it man… I want to see you at a lean 260 in a few years 
And then some.
#Edit: Make that a bulked up 300.
[quote]InTheZone wrote:
Second that, dips are amazing imo.
But sounds like you’re doing great already anyway. How long have you been on this routine, and how often do you plan on changing up the protocol?
[/quote]
I’ve implemented this routine for the past two months. Before that I was doing something similar, but training each muscle twice per week. Now training each once per week I feel fresher, have gotten bigger as well as stronger.
I have been, I’m giving myself one leeway day each week until the end of summer because I still want to have alittle fun with my friends before they leave for college. However, I don’t plan on drinking any alcohol on training days.
[quote]
Good routine from what I am seeing so far, you’re in for some really nice gains au natural at this point and time in your life dude. So looks like in almost a week we’ve got bi’s/tri’s, back, and chest wkouts out of the way. Am I right here? A day between each pretty much? Can you jot down the general routine outline form here, just curious to your leg day, it must be coming up eh?
Keep after it, and have a good week.
ToneBone[/quote]
My routine is as follows. I do have to make minor adjustments every once in awhile to fit my schedule, but so does everyone else.
S Off
M Chest
T Legs
W Off
T Arms (Next week I plan on adding some shoulders)
F Off
S Back
Hopefully i’ll be able to make a dip bar in my garage and get that done there.
Thanks Again.
[quote]Cephalic_Carnage wrote:
Go for it man… I want to see you at a lean 260 in a few years
And then some.
#Edit: Make that a bulked up 300.[/quote]
Haha thanks brother, I’m not even gunna say I’ll try to be a lean 260 in a few years, I’m gunna say I WILL be a lean 260 in a few years.
[quote]austin_bicep wrote:
Cephalic_Carnage wrote:
Go for it man… I want to see you at a lean 260 in a few years
And then some.
#Edit: Make that a bulked up 300.
Haha thanks brother, I’m not even gunna say I’ll try to be a lean 260 in a few years, I’m gunna say I WILL be a lean 260 in a few years.[/quote]
That’s the spirit.
Good job kid.
You show a lot of maturity for an 18 year old.
Best of luck with your training, and your freshman year.
First Day of direct Leg Training in 3 Months. I need some catching up to do, but feel I’ll surpass my old lifts in no time.
Squat Raw (No belt or knee wraps)
135x10
225x10
250x8
275x5
Calve Raises (No rest between sets)
255x25
205x25
135x50
Leg extensions (With free weights)
200x10
225x10
250x8
275x6
Leg Curls
100x10
125x10
150x8
150x6
Good Shit!
[quote]SkyNett wrote:
Good job kid.
You show a lot of maturity for an 18 year old.
Best of luck with your training, and your freshman year.
[/quote]
Thanks bro.
yo bro im curious do you live on long island?
Biceps and Triceps
EZ Bar Curls
80x8
115x8
115x6
115x4
EZ Bar Tri Set
Close Grip 60x10
Normal Grip 60x10
Wide Grip 60x10
Standing Concentration Curls
45x10
45x8
45x8
45x6
Close Grip Bench (No spot or i would’ve done more unfortunately)
135x10
225x7
225x5
225x4
French Press
60x8
85x6
85x6
DB Extension
35x6
35x5
My mom’s in Las Vegas, my dad is in Isreal on business, My brothers and sister are sleeping over my grandparents house.
Party at my house bitches lol. I’ll hold back on the drinking though
Back
Hammer Strength High Row Machine
4 Platesx12
6 Platesx8
8 Platesx6
8 Platesx6
Lat Pulldowns
160x8
200x6
240x4
Seated Rows
140x8
180x6
200x4
T-Bar Rows
2 Platesx10
2 Plates and a 25x6
3 Plates and a 5x6
Calves
Calf Raise Machine
200x15
300x20
400x10
400x10
Pre workout
30 Grams Protein
12 Grams BCAA
Post Workout
52 Grams Protein
5 Grams Creatine
15 Grams BCAA
[quote]austin_bicep wrote:
Back
Hammer Strength High Row Machine
4 Platesx12
6 Platesx8
8 Platesx6
8 Platesx6
Lat Pulldowns
160x8
200x6
240x4
Seated Rows
140x8
180x6
200x4
T-Bar Rows
2 Platesx10
2 Plates and a 25x6
3 Plates and a 5x6
Calves
Calf Raise Machine
200x15
300x20
400x10
400x10
Pre workout
30 Grams Protein
12 Grams BCAA
Post Workout
52 Grams Protein
5 Grams Creatine
15 Grams BCAA
[/quote]
Looking good man, how’s that stuff working for your back ?
[quote]Cephalic_Carnage wrote:
austin_bicep wrote:
Back
Hammer Strength High Row Machine
4 Platesx12
6 Platesx8
8 Platesx6
8 Platesx6
Lat Pulldowns
160x8
200x6
240x4
Seated Rows
140x8
180x6
200x4
T-Bar Rows
2 Platesx10
2 Plates and a 25x6
3 Plates and a 5x6
Calves
Calf Raise Machine
200x15
300x20
400x10
400x10
Pre workout
30 Grams Protein
12 Grams BCAA
Post Workout
52 Grams Protein
5 Grams Creatine
15 Grams BCAA
Looking good man, how’s that stuff working for your back ?[/quote]
Thanks man, and pretty good. My back is sore today which I enjoy, so I know I hit it hard. Trying to up the weight on each exercise is my main priority. I would’ve hit dead, but my hammies were way too sore from leg training that I didn’t want to risk an injury so I took it easy as I’m just getting back into it.
I hate to say it, but I went to the gym (I usually workout at home) and did not pay to workout because the lady was not at the front desk. lucky for me, but I have a guilty conscience when it comes to that. Overall good shit though.