[mr_bhana]

Yeah my form on the BB curls is immaculate now lol thanks to Zir. On the close grip bench, i hold the bar where the grip starts, so around shoulder width apart or a lil less than that

Ive been ill, and i still sort of am so i never trained mon/tues.

My training partners sick too so he never trained

WO: Chest
Incline DB bench
10x50lbs
10x60lbs
6x68lbs Dropset, 5x45lbs

Flat DB bench
10x60lbs
8x65lbs
5x68lbs Dropset, 8x45lbs

Dips
15xBW
10xBW+11lbs

Decline DB bench
13x50lbs

Cable Crossovers
10x45lbs

[MikeNYY420]

Nice weights with the dumbbells, another thing that I like to do on chest day, maybe to rotate off with dips is pushups. Decline, incline and flat for all parts of the chest. I just throw I set of each in at the end of my chest day.

[mr_bhana]

Yeah i tried push ups at the end of one of my WOs for chest, honestly, they felt really light to do! but after 20 they got tough lol. thanks for the suggestion bro!

I love dips and there solid to do after chest excercises

From next week sunday i'll be gone for 10 days, so no training and ill count it as a break, but once im back, its NO school and solid weights and eating for me!!!

[MikeNYY420]

10 days man, I'd be pissed it I couldn't lift for more than 2 or 3 days. Dips are definitely are good exercise, I wish I could do those, but I don't have anything at my house for dips. Are you planning on competing?

[mr_bhana]

You train at home? Damn youre doing great for someone that trains at home.

Try putting 2 chairs together facing back to back and dip on them, it works!

Im not sure as of competing yet, but i definately intend to once i know my physique will ace the show!

[MikeNYY420]

Yeah I train at home we have this monster machine and all the free weights I need so I can do 90% of what I want to. I'll try that for dips, thanks man. So are you doing another workout before you go? Or was that today that you're leaving?

[mr_bhana]

Ill be training untill next sunday, then im going lol

[KM]

You alive bra.

[mr_bhana]

New split time

Yes kev, im still alive haha, if i do die ill get my brother or someone to make a thread about it haha

I havent been training for 3 weeks, due to me going on a holiday and a lil overload from college work. But its all over now and summer is here!

Ive made up a 5 day split training each muscle group twice per week. This is the first time ive ever tried this and i dont really know how itll turn out. The biggest worry on my mind is overtraining, but ill defo be eating good and sleeping enough

Ive lost a lot of strength but size wise, im pretty much the same. Im gonna start of a lil slow and gradually build up till im in full throttle
The split
Day 1: Chest And Back
3x BB bench press
3x Weighted parralel bar dips

3x Pullups
3x DB/BB Row
2x Farmers walk

Day 2: Legs + Shoulders
3x Squats
3x GHRs
3x Calf raises

3x DB military press
2x Giant set lateral raises
1x rear delt pull aparts

Day 3: Arms
2x BB Curl
2x Preacher curl

2x Skullcrushers
2x overhead tricep extension

4x leg press toe press

Day 4: Rest

Day 5: Chest, Back and Bis
3x DB bench
3x Incline press

3x Deadlifts
3x Seated row

2x DB Curl
2x Cable Curl

Day 6: Legs, Shoulders, Tris
3x Leg press
3x SLDLs/Lunges

3x Military press
3x Upright Rows

2x Close grip bench press
2x Cable pulldowns

Day 7: Rest

Rep ranges will be in between 6-12

Todays Training
Bench press
10x135lbs
10x145lbs
6x155lbs

Dips
10x BW+ 12lbs
2x10x BW+ 17lbs


Pullups
10,10,8

DB row
10x70lbs
2x10x75lbs

Farmers walk
2x90lbsx80ft

[MikeNYY420]

Ah, he does live!!!
I like it, one thing though, are you sure that on chest and back day you have enough volume for chest? correct me if I'm wrong but dips aren't AS much of a mass builder as others like presses.

I love the concept of training each body part twice a week, but having each day different I never though of that, I might have to steal that idea haha.
I've heard that you should have at least one rest day in between back and leg day for your CNS to recover since each are such big body parts. And about your concern of over training having a shoulder and tricep day right after a chest day might be a bad idea.
Just some thoughts,

[KM]

Couple things:

Constantly flucuating between exercises will not allow the muscle to grow through overload. The gains will be neurological. Different fibers, different motor units will be worked upon as you switch exercises. So you may be constantly sore but the max hypertrophy will be minimal imo. This wouldn't be so much if it was 1 muscle group that lacked, but because it's all, what I said will have more of a significance.

Just my thoughts bra, take it or leave it. Routine could be money but it could also don nothing. Only way to find out is try, but just some pre thoughts.

Delts are worked on presses, a lot more than you think. A chest day after it or vise versa isn't a great idea.

Good luck big B