Kyles Log

[Rocky]

Nice session. Good gains you've made so far in strength and the goals you've set yourself look reasonable and achievable!

 

[Kyle]

This morning's chest workout

BB Flat Bench

5x135
5x155
2x8x185

Smith Machine Flat Bench

10x185
2x8x225
5x245
2x275

DB Flat Bench

3x5x80s

BB Decline

5x135
2x10x185

Incline Bench (smith machine)

8x135
10x135
2x8x185
3x225

 

[PrinceVegeta]

nice session there!! why dont u put incline 2nd on ur list instead of doing 3 flat excerises then some incline?u would be stronger and able to perfrom more reps/weight on the incline and u wont get a disbalance in ur chest...u never hear that someone has overdeveloped upperchest....plus by training incline u hit the whole chest very well....just a tought!

 

[Kyle]

incline kills my chest, if I work incline as one of the first exercises I can't finish the rest of my workout. This is the only way that I can include everything that I want to.

 

[Braaq]

incline kills my chest, if I work incline as one of the first exercises I can't finish the rest of my workout. This is the only way that I can include everything that I want to.

Isn't that the point?
If you keep backing off the hard exercises or the exercises that are the hardest, how do you plan on getting better at them?
On another note, I would eliminate the Decline presses, they are a waste of time.
Also, there is definitely no need in wasting your time with three flat pressing movements! Do one, lower the volume to two or three working sets heavy with rep ranges of 6-10. Swap out those three movements every chest workout or do DB then BB, or vice versa. The smith maching flat press is the exact same as flat BB with free weight. You are over training, and that will will impede any progress you are trying to make.
Start working at getting better at your Incline presses and if you are only doing three or four exercises with two or three (max) sets you do not have to worry about "killing" your chest.

 

[Kyle]

I've actually benefited greatly from decline over the last year so to me they aren't a waste of time. If every one thought they were a waste of time they wouldn't exist in the first place.

And what I meant by the whole "killed" comment is that if I do incline after flat then I won't be able to finish the rest of my workout. I'm not backing off that workout by any means. Last week I put up 185 6 times and that was it. This week I put up 2x8x185 so I'm still making progress.

Thanks for the advice gents but I'm not changing up my routine at all. It's done very well for me over the last year and I'm happy with what it's done.

 

[Kyle]

also just throwing it out there that the only reason I'm doing smith machine workouts is lack of a spotter. I only do smith machine on Wednesdays when I workout in the morning by myself. I could have done a lot more volume on regular BB bench but without a spotter I'm not going to over do it and end up with 200lbs sitting on my chest with no one to pull it off.

Plus I'm hardly overtraining myself if I see gains every week or even between every workout lately. I'm not even sore from this mornings workout, truthfully I would have done more if I wasn't pressed for time.

 

[Braaq]

Why do you post a blog if you do not take anyone's advice? Its clear you are all knowing and do not need advice from any of us that have years and schooling on you...

I've actually benefited greatly from decline over the last year so to me they aren't a waste of time. If every one thought they were a waste of time they wouldn't exist in the first place.

Really? How did you benefit?
There are many exercises that exist, and people still do them and they do not do much so that is a weak arguement.

Thanks for the advice gents but I'm not changing up my routine at all. It's done very well for me over the last year and I'm happy with what it's done.

You will make gains when you start no matter what you do. I overtrained like you at the beginning and made moderate gains.
Then I learned by making mistakes, by listening to others and doing my research on how to train efficiently and productively. I tried to help you, but you seem to not want to bend away from what your doing. Good luck with what your doing then

 

[Braaq]

I'm not even sore from this mornings workout, truthfully I would have done more if I wasn't pressed for time.

Being sore in no way means you are making gains or have not trained enough.
Doing more would have been even more counter productive

 

[Braaq]

I will give you an example:
I have a workout partner right now, who trained very similar to the same way you do. He got descent gains but nothing much. He is 6' even and weighed about 175lbs when he came to train with me.
Doing the type of training I tried to advise you on, in less than two months he weighs 190lbs and has decreased in BF.
He went from maxing out on Incline DB Press with 65lbs to 100lbs for 6 reps.
Flat BB Benching 150 for 10, to 185 for 100. and 225 x 6

Bent over BB Rowing 135 x 10 (barely) to 225 x 8
etc, etc... point being, this mass and strength gains have been phenominal compared to the gains he made before.
If what you are doing is working now that is great, but after a while you may want to switch it up to something else like what I mentioned below.

 

[Kyle]

hey thanks for attacking me

I wasn't trying to start an arguement there big guy. Just stating that I'm comfortable with what I'm doing right now. I'm not trying to be a massive body builder quite yet. Your right I am still a noob and I don't feel comfortable upgrading my routine yet so like I said THANKS FOR THE ADVICE but this is what I want to do right now.

My point being I've made consistent gains that I can't argue with. Even if they are noob gains which they were for the first 8 months up until this point. Thanks for checkin in though

I have tried a routine very similar to the one you "advised" me on and personally it didn't do shit for my body so I don't know what to tell you. Everyone's body is different.

 

[mexiFRO]

Any updates?

 

[Kyle]

Any updates?

yeah just check for them on gmfs though. I always forget to post my workouts on this site

 

[PrinceVegeta]

 

[Kyle]

Saturdays workout

BB Flat Bench

10x135
8x185
6x195
4x205

BB Decline

8x185
6x205
2x5x225

Smith Machine Incline Bench

3x6x185
5x205
3x225

DB Flat bench

3x8x80s

DB Flyes

3x6x60s

 

[Kyle]

Sundays Workout

ISO Shoulder Press

8x90
8x140
8x150
8x160

DB Front Raises

3x12x35s

BB Overhead Press

8x135
6x155
2x5x165
5x185

Close Grip Bench Press

10x135
3x6x165
5x185

Tricep Pushdowns

10x150
2x10x175

 

[Kyle]

Last nights back workout

ISO LPD

8x270
3x6x320

Cable Rows

2x10x180
8x200

Vbar Pulldowns

3x8x160

One Arm DB Row

3x12x95lb DB (6 reps per side)

BB Shrugs

2x10x225
5x275
5x315

BB Upright Row

2x5x135

 

[Lionheart]

Strong pressing there bro.

 

[Kyle]

Chest Today

BB Flat Bench

10x135
10x185
6x195
5x205

BB Decline

5x185
5x225
2x4x235

DB Flat Bench

2x8x80s

Smith Machine Incline Bench

8x185
6x195
6x205
2x4x225

 

[Kyle]

Tonights Shoulder/Tricep workout

ISO Shoulder Press

5x90
10x140
8x160
6x180

DB Front Raises

4x12x35s

Smith Machine Overhead Press

8x135
2x8x155
5x185

Close Grip Bench press

10x135
2x8x185
5x205

Tricep Pushdowns

3x10x175