Steves new log

[Hypocrisy86]

only did chest and one ab workout

Chest

Smith flat press
50lb wu 8 reps
5 sets of 8 with 125 (supposed to do 4 sets but meh)

Decline DB flyes
WU 15lbs 10 reps
4 sets of 10 with 20lbs

Cable crossovers
WU 20lbs 12 reps
then 4 sets
40,50,60,70 all 12 reps.

ABS

deep decline ab plate crunches
4 sets of 8
10lbs,25lbs,35lbs,45lbs

 

[Line]

Chest work looks good. A little extra volume never hurt anyone but I would stray away from doing two different flye movements; just my recommendation, if you can't then don't sweat it.

Out of curiosity, what does "wu" mean?

 

[Hypocrisy86]

Chest work looks good. A little extra volume never hurt anyone but I would stray away from doing two different flye movements; just my recommendation, if you can't then don't sweat it.

Out of curiosity, what does "wu" mean?

Warm up.


what would you recommend i do instead of cable crosses?

 

[Line]

Ah, gotcha.

To be honest, I usually only just do one or two pressing movements for Chest because things like flyes are just inferior in comparison. If you must do a flye movement, I'd recommend doing more sets of the press you choose and then adding one flye type exercise at the end.

 

[Hypocrisy86]

Ah, gotcha.

To be honest, I usually only just do one or two pressing movements for Chest because things like flyes are just inferior in comparison. If you must do a flye movement, I'd recommend doing more sets of the press you choose and then adding one flye type exercise at the end.

hmm so in all just 2 exercises for Chest?
that would be soo much easier for me
i thought three exercises for each muscle was the minimum
ahah, i know im stoopid.
thanks LINE!

 

[onebigeric]

Nothing stupid about it Hypo; change is always good

I'm with Line in that pressing motions should outnumber your flye movements by a healthy margin. The purpose of the latter movement is to bring out seperation and detail, but without foundational mass they tend to reduce any gains you would've made otherwise. I found myself falling in that crap-trap a couple of years ago, and now do maybe one flye movement every other session.

As far as pressing goes, I'd personally say emphasize your upper pec work. Most people don't, and it really shows. A strong upper chest program also makes the other two faces of the pectorals really fall into place nicely as well.
Keep up the good work Hypo

 

[Hypocrisy86]

thanks Eric!!! will do man!

new pics

 

[Hypocrisy86]

Today arms

Biceps-
Standing DB alt curls
20lb WU 8 reps
4 sets of 8 with 30lbs

Standing hammer curls
20lbs WU 10 reps
4 sets of 10 with 25lbs

one handed DB preacher curls
10lbs WU 12 reps
4 sets of 12 with 20lbs per arm

Triceps-
One handed facing away cable push downs
20lbs WU 8reps
4 sets of 8 with 40lbs

one handed behind neck DB extensions
10lbs WU 10 reps
4 sets of 10 with 20lbs per arm

one handed dip machine pushdowns
25lbs WU 12 reps per arm
4 sets of 12 with 50lbs per arm

done, 20g protein shake

 

[Paulie]

pretty good session hypo. You got some quality exercises in there.

I think you could have gone a little heavier on biceps, but you said you had bad arms, or your arms were double jointed or something.

Still good stuff, I like those one handed Db extensions behind the neck, I hvent done those in awhile, I should try them out pretty soon.

Keep it up bud, no cardio?

 

[Hypocrisy86]

no cardio, well i might do cardio either on off days
or arm and leg days, still thinkin bout that
and im gonna up the weights on each exercize on arms by 5 lbs in bout 3-4weeks, so my arms can get used to them

 

[onebigeric]

Good pics Hypo You have the foundation to put on some good size, so up away on the weight. Let us know how the increases treat you

 

[Hypocrisy86]

Thanks Eric!
Im going to the gym later tonite. !

 

[Hypocrisy86]

Today

back legs

back-
Vbar pull down
40lbs WU
then 4 sets of 8,100,110,120,130

Cable rows
80lb WU 10 reps
then 4 sets of 10 with 180lbs

back extensions
45lb WU 12 reps
then 105lbs 4 sets of 12

legs-
one legged leg press
50lbs WU 8 reps each leg
then 4 sets of 8 with 100lbs each leg

DB lunges-
25lbs WU 10 reps
35lbs in each hand with 4 sets of 10

 

[philosopher]

Back and legs pff thats a heavy one. But were is the squat bro..?

 

[FOOTBALL FAN]

good session mate nice v bar pulldowns

 

[Hypocrisy86]

i dont do squats,..i used to for bout 4 months or so
but when i have the bar on my back
it also hurts my shoulders,..so the nly thing i'll do thats..kinda like squats
is hack squats, i really dont wanna fuck my arms and shit up more
all i can do to help the pain is rotator cuff and anterior serratus warmups..

thanks FF and Phil for droppin by!
The Vbar pull downs seem easy, but i think its just i have a better
pull than push ..

last nite was

chest,abs, some cardio

cardio WU for bout 10mins over 50cals

Chest-
flat BB press on smith
50lbs wu 8 reps
then 4 sets of 8 with 130lbs (135lbs if counting the BB,)

Declined DB flyes
WU 10lbs with 10reps
4 sets of 10 with 20
slow neg reps

Abs-
Standing ab rope crunch
50lbs WU 10reps
4 sets of 10 with 120lbs

kneeling ab rope crunch
70lbs WU 12 reps
then, 150lbs with 4 sets of 12,
i lowered the weight, since i wanted
to pause at every rep..and flex my abs, at the same time
feels weird, not much pain but good i guess

then 20+g protein shake
Strawberry banana flavor
and water

 

[Basebodyfitnesspaul]

Good session m8, at first i was like "what kind of a barbell only weighs 5lbs, hmmmm" Then i realised that you were using the smith . I've seen that previously you were asked why you did not squat, I see your answer, maybe you could try resting the bar on your traps and not so much your shoulders, i also find that keeping my head up when squatting seems to take some of the pain away. Or, as an extreme, you could get one of those squat blkaster pads (Basically, a pad that clips onto the barbell and provides cushioning). Can i also inquire, where's the deadlifts man? Good log btw, keep it up

 

[onebigeric]

Looking solid as usual in your training, Steve Intense abdominal work; I'd assume you were feeling it a bit the next day.

If I could make a small recommendation, always include some type of incline pressing motion in your chest routine(BB or DB, machine, etc). With your wide shoulders, having a thick upper shelf will make your pecs look all the more large. A lot of guys tend to de-emphasize the upper chest motions, hence their sunken look. Just my two cents

 

[mvsf1]

Oh mate, I remember first time I did rope crunches... it was really hard!!!

I will do that with light weight and lots ( I mean, LOTS) of reps.

Good work!

 

[Project Evo]

Hypo? Still putting the words "FUCKING INTENSE VOLUME FUCKING I DON'T TAKE NO PUSSY SHIT FAG WORKOUTS" to shame huh?